According to Yoga Journal, urination is a reflex action. The bladder will signal its need to release, causing the urinary sphincter to relax. This allows the muscles in the walls of the bladder to contract so the body can urinate. A way to help alleviate urinary problems is to improve the voluntary action of the urinary sphincter. Certain yoga poses may help to increase awareness and control in the urinary sphincter, as well as the pelvic floor.
Chair Pose
Begin in Mountain Pose or Tadasana by standing straight up, feet together and firm on the ground with your arms by your side. Slightly tuck your tail bone under, with shoulders drawn on your back just a little. Breathe in, then bend your knees into Chair Pose. Make sure your legs and knees are pushed together. Align your spine and torso so the top center of your head is aligned with the center of your pelvic floor. Inhale your arms up, palms facing one another. Make sure your arms line up with your ears. Hold this pose for several breaths, then release to a forward fold by touching your toes. This pose helps you to align your body with the pelvic region.
Contracting the Urinary Sphincter
From Chair Pose, interlace your fingers, then turn palms up to the ceiling and straighten your arms. Take several deep breaths with your torso facing upwards, then begin to deeply bend the legs. Keep your inner thighs together. As you bend your legs, soften your back and open up the lower spine. Now begin to rotate the pelvis backward. Bring your awareness to the lower abdominals, which rest above the pelvic bone. Contract the urinary sphincter as if you are stopping the flow of urine. Do this for several seconds as you breathe, then relax. Repeat this several times to bring control to the urinary sphincter.
Poses to Build Strength
Yoga Journal suggests several poses to build strength to the pelvic floor region, which may help urinary issues. Garland Pose can be done simply by squatting with your feet flat on the floor about 3 feet apart, tailbone tucked in between and hands in prayer position. Build strength by contracting the pelvic floor muscles with every exhale and releasing them with every inhale. Try this technique while doing Cat-Cow Pose as well. Get into a tabletop position with both hands and knees of the floor, making sure hands are directly underneath the shoulders and knees below the hips. Arch your back and drop your head as you exhale, contracting the pelvic muscles, and release by dropping the belly and lifting up the head with an inhale.
Pelvic Balancing
Poses for pelvic floor balance help to release tight muscles and strengthen weak ones. Lie on your back and bend your knees, placing a yoga block in between your thighs. Inhale, and as you exhale, squeeze your thighs and knees together lifting your pelvic floor and hips off the ground. Inhale and release them back to the ground without dropping the block. Repeat this sequence for eight times.
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