Are you tired of those unexpected leaks and the discomfort they bring? You're not alone. But while you reach for professional help, let's talk about a natural solution that might surprise you: yoga.
Yoga isn't just about striking a pose or finding your zen; it's a powerful tool for strengthening muscles, including those in your pelvic floor. Yes, you read it correctly! By incorporating specific yoga poses into your routine, you can help tone and tighten those muscles, reducing leaks and improving bladder control. Let's dive into some pelvic floor-strengthening yoga poses that can make a real difference in your life:
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Bridge Pose (Setu Bandhasana): Lie on your back with your knees bent and feet hip-width apart. As you inhale, lift your hips towards the ceiling, engaging your glutes and pelvic floor muscles. Hold for a few breaths, then exhale as you slowly lower back down. Repeat for several rounds, focusing on engaging your pelvic floor with each lift.
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Squat Pose (Malasana): Stand with your feet wider than hip-width apart, toes turned slightly out. Lower your hips down towards the ground, coming into a deep squat position. Bring your hands together at your heart center, using your elbows to gently press your knees apart. This pose helps to open up the hips and strengthen the pelvic floor muscles.
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Cat-Cow Pose (Marjaryasana-Bitilasana): Start on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips. As you inhale, arch your back and lift your tailbone towards the ceiling (cow pose). As you exhale, round your spine and tuck your chin towards your chest (cat pose). Flow between these two poses, focusing on engaging your pelvic floor with each movement.
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Bound Angle Pose (Baddha Konasana): Sit on the floor with your knees bent and the soles of your feet together, allowing your knees to fall out to the sides. Hold onto your feet or ankles with your hands, lengthening through your spine as you sit tall. Gently press your knees down towards the ground, feeling the stretch in your inner thighs and engaging your pelvic floor muscles.
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Wide-Legged Forward Fold (Prasarita Padottanasana): Stand with your feet wide apart, toes pointing forward. As you exhale, hinge at your hips and fold forward, bringing your hands to the ground or onto a block. Allow your head to hang heavy and relax your neck. This pose helps to stretch the pelvic floor muscles while also improving circulation to the area.
Incorporate these yoga poses into your daily routine for a natural and effective way to strengthen your pelvic floor and reduce leaks. Remember to listen to your body and only do what feels comfortable for you. With consistent practice, you'll notice improvements in bladder control and overall pelvic health.
Namaste!
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Have Confidence in Incontinence!
XO
Foto de Elina Fairytale in Pexels