Millions of men and women suffer from bladder infections. Painful or frequent urination, headaches and bladder spasms are common symptoms. While yoga may not cure a bladder infection, it can strengthen your pelvic floor muscles and provide relief of symptoms. If a pose causes additional pain, avoid it and try it again after your infection ends.
Significance
The Sutter Health website encourages people to practice Kegel exercises to prevent bladder infections. Many yoga poses require a similar contracting of pelvic floor muscles as Kegels. Pelvic floor exercises strengthen the muscles that control the bladder. In yoga, contracting these muscles is often referred to as using mulabandha.
Interstitial Cystitis
Interstitial cystitis is an inflammation of the bladder wall that can produce symptoms similar similar to those of a bladder infection. For relief, the Interstitial Cystitis Network suggests a variety of workouts, ranging from aerobic exercise to using rowing machines and practicing gentle yoga. Because IC is more painful when muscles are excessively tight, gentle yoga poses may be more beneficial than intense ones.
Gentle Poses
Marichi I pose can strengthen your kidney and bladder as well as provide you with a relaxing practice. From a seated position stretch out your left leg while you pull your right heel in toward your groin. Fold your torso toward your left leg. Wrap your right arm in front of and around your right shin and left arm around your back, so your hands meet and clasp together. If you have trouble in the pose, sit on a folded blanket and clasp each hand on a towel or strap. Hold for seven to 10 breaths on each side.
Lie on your back with your knees pointed up and feet parallel to start bridge pose. Press into your feet and contract your gluteals, so your hips rise up toward the ceiling. Keep your hands by your sides or clasp them together under your back. Hold for up to one minute, then roll your hips down to rest.
Bandha Poses
Try goddess pose by standing with your feet wide apart. Bend your knees as you sink your hips down, and then bend your elbows and turn your palms up. Slightly tuck your tailbone forward to engage your inner thighs and pelvic floor muscles, or mulabandha.
Arm balancing poses, such as firefly, require that you contract mulabandha. After goddess pose, bring your hands to the floor behind each foot. Point your fingers forward. Lower your hips and bend your elbows until your thighs rest on your triceps. Lean back and look up, until you feel your feet lift off the ground. When you feel confident, stretch your legs straight out and let them hover above the floor.
Hold both poses for five to 10 breaths.
Considerations
Other poses that may help you relieve pain or other symptoms of bladder infections include noose, sphinx, forward bend, headstand and shoulderstand, according to Yoga Journal. Experiment with different poses to see which provide you with relief. Remember to drink more water and to follow any other guidance from your physician while you recover.
