Targeting Urinary Inconsistency with Yoga
In the present scenario where women have developed a sedentary lifestyle
urinary inconsistency is increasingly becoming a problem.
Inconsistency is a condition when the
bladder stops functioning normally.
There are a number of people who suffer from a weak bladder from time to time
when they laugh, cough or sneeze. These actions put a sudden stress on the
bladder and when the bladder is not supported by strong muscles the sphincter
can lose control and the urine might flow resulting in a bladder weakness. It is
not that only old people suffer from this condition, it is seen that many young
and active and healthy people also suffer from this syndrome.
It is important that you should take the signs of bladder weakness seriously
but the condition is perfectly normal and especially in women above the age of
Possible Causes for Urinary Inconsistency
One of the most common reasons for weak bladder is natural
childbirth. This can
result in affecting the
support of the
and also the sphincter muscles of the urethra.
It is also possible that it is caused even during
Also as a result of hormonal changes at the time of
surgery or a valve leakage at the bottom of the bladder.
It can also be a result of a complicated neurological system that takes
control of the bladder.
as one bears down during a bowel movement, the muscle gets looser, and one
runs the risk of stretching supportive connective tissues that help hold
organs in place.
Incontinence can coincide with a number of workout routines (Pilates,
training--and even yoga)
if the pelvic floor is not addressed. For example, “leakage episodes” can
occur when people are exerting their muscles and bearing down without
squeezing the perineum muscle. Another example is doing
crunches without engaging the pelvic floor muscles.
Having a weak bladder can be considered as a part of a woman but it can surely
be managed with a
positive attitude and by following a few simple steps.
The urinary system of the human body includes the kidneys, bladder and
tubes. These organs control the amount of water and salts that are absorbed back
into the blood and what is given out as waste. This system also acts as a
filtering mechanism for the blood. When your vaginal muscles are weak, it can
cause issues with your ability to reach orgasm and affect urine flow and bowel
control. Several yoga poses
can help rehabilitate this delicate musculature, helping restore normal control
of your urine and bowel. In addition, you might be able to more easily achieve
Mula Bandha-This is the main yoga position that helps restore vaginal
strength. In Sanskrit, mula means "root," and bandha translates as "lock"
or "binding." The action of mula bandha is a lifting of the root muscles, or
pelvic floor muscles. To perform the Mula Bandha you can sit in
Siddhasana , Bhadrasana, Guptasana or Gorakshasana. Contract your perineum
towards your navel with inhalation. Close your eyes. Focus and visualize the
muscles between your pubic bone and coccyx bone. The contraction is the same
feeling as when you need to go to toilet and you are holding the urine in
your body. You also use these muscles when you are forcing yourself to
urinate even when you don't have to. In the beginning you contract the
muscles with inhalation and release them with exhalation. Slowly you can
increase the time of practicing the contraction. Deepen your breath.
Vajrasana improves the urinary system
considerably. The asana is associated with the genito-urinary system, which also
sexual energy in the body. Therefore these are quite beneficial for the
reproductive as well as digestive organs and are reasonably easy to perform.
Forward bends soothe bladder problems as they gently massage the
internal organs and stimulate blood flow. During forward bending asanas each
vertebra is separated, stimulating the nerves, improving circulation around
the spine and nourishing the spinal cord. This has an impact on the urinary
organs of the body. Most forward bending asanas start by bending from the
hips and not the waist. Bending from the hips gives greater
of movement and keeps the urinary organs at its best. Some forward bends to
add to your session include the
seated head to knee pose and the
Some of the poses that strengthen the muscles of the lower
abdomen and groin include
the bridge, the
wheel, the upward
plank and the
Challenge yourself to some yoga back bends, possibly the best way of all
to target the bladder. Backward bending asanas create a negative pressure
in the abdomen and pelvis, helping neuro-circulatory toning of all the
related organs. They also massage the abdomen and pelvic organs by
stretching the muscles in this area, especially the rectus abdomen. Yoga
back bends vary in difficulty, but they might include the upward staff,
the camel and the
frog or half frog.
inversion poses, which reverse the normal flow of fluids in the body and reduce
stress on the internal organs, including the bladder. While the body is in
inverted asana, the breath becomes slow and deep, maximizing the exchange of
carbon dioxide, generally encouraging correct respiration. In addition, the
abdominal organs like liver, spleen, stomach, kidneys and pancreas, receive a
powerful message helping them to perform their functions more effectively.
Inversion poses can be intimidating, particularly to the beginner; however, even
simple inversions, such as the supported
will target the bladder.
Use the yoga
lotus pose as your final resting pose, as it also targets the bladder.
The urinary system not only forms an indispensable part of the human body
system but also executes the ultimate function of the
Regular practice of asanas prevents any disorder in the urinary organs and the
prevailing ailments can also be checked to a great extent.
Dated 07 June 2013