Yoga for bladder control: 9 poses to manage urinary incontinence

Do you ever end up urinating even when you may not necessarily feel the urge to do it? It is probably due to urinary incontinence, which is a loss of bladder control. It is quite common among older adults, but young people can also be affected. Women who delivered a child or experienced menopause may also complain about urinary incontinence. Staying physically active is one way to manage urinary incontinence. Take the yoga route for it, as this ancient wellness practice may reduce leaks. Try these yoga poses for bladder control.

Yoga for bladder control

About 423 million people aged 20 or older across the globe have urinary incontinence, according to research published in StatPearls in August 2024. There is evidence that shows yoga can help to deal with the involuntary leakage of urine. During an August 2024 study conducted for 12 weeks and published in the Annals of Internal Medicine journal, researchers found that the frequency of urinary incontinence decreased by an average of 2.3 episodes in a day with the help of yoga.

“Regular practice of yoga stimulates the pelvic region, increases blood circulation, and relieves tension in the bladder area,” says yoga expert Dr Hansaji Yogendra.
These effects contribute to better control over bladder urges and a reduction in urinary incontinence.

Best yoga poses to control urinary incontinence

1. Chakrasana or the wheel pose

• Stand straight with your hands relaxed by your sides.
• Keep your feet parallel and maintain some distance between them.
• Clench your fists, and raise your arms while keeping them close to your ears.
• Arch your back and thrust your hips forward.
• Hold this position while retaining your breath.
• Bend forward, bringing your forehead in line with your knees. Swing your arms backward and interlock your fingers, extending the bend.
• Hold the position with breath suspended, then inhale to return to the upright position.

The wheel pose improves general flexibility and strengthens the pelvic floor and core, essential for bladder control.

2. Hasta Padangushthasana or standing hand-to-toe pose

• Stand with your feet together with your hands right by your sides.
• Raise your right leg toward your right shoulder, holding your big toe with your right hand.
• Maintain the position and breathe deeply.
• Gently release the hold, returning to the starting position then repeat on your left leg.

“It enhances balance and core strength, supporting the pelvic region,” says the expert.

3. Konasana or angle pose

• Stand with your feet apart and arms raised to your shoulder level, palms facing up.
• Spread your arms, turn your neck to look at your right palm.
• Bend forward, and twist to reach your left toes with your right fingers, keeping your left arm extended upwards.
• Hold the position with breath suspended, untwist then rise. Repeat on the other side.

It stretches the pelvic region and strengthens the lower back and core, aiding in bladder control.

4. Bhadrasana or butterfly pose

• To do the butterfly pose, sit with your legs stretched out and hands beside your body.
• Bend your knees outward, and bring the soles of your feet together, with your heels close to the perineum.
• Press your knees down and hold the position for 1 to 2 minutes, breathing deeply.
• Release by stretching your legs back to the starting position.

It opens the hips and strengthens the pelvic floor, which are needed to help control bladder movements.

5. Paschimottanasana or seated forward bend

• Sit with your legs stretched forward, feet together, and keep your spine erect.
• Raise your arms to shoulder level.
• Inhale, bend forward, and try to grasp your toes, pulling them inward.
• Maintain the position exhale then return to the starting position.

It enhances flexibility in the lower back and strengthens the pelvic muscles, essential for bladder control.

6. Pavanmuktasana or the wind-relieving pose

• Lie supine with your feet together and hands beside your body.
• Exhale and bend both legs drawing them towards your chest.
• Clasp below your knee and pull it closer.
• Hold the position with breath suspended, then release.

This pose relieves tension in the lower abdomen and pelvic area, helping to control the bladder function.

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7. Sarvangasana or shoulder stand pose

• Lie on your back with your feet kept together.
• Lift both legs straight up then raise your arms and support your waist to push your body upwards.
• Adjust your hands to support your lower back, shifting weight onto your shoulders.
• Hold the position, then gently lower your hips and legs back to the mat with hand support.

It strengthens the core and pelvic floor, improving circulation and bladder control.

8. Ushtrasana or camel pose

• Kneel on the mat and lean back, placing your arms behind you with fingers on the ground.
• Inhale and lift your pelvis as you push your upper body upwards and let your neck fall back.
• Hold the position, then return to kneeling.

“The camel pose stretches the pelvic area, improving strength in the bladder region,” says the expert.

9. Matsyasana or fish pose

• Lie supine with your hands right next to your body.
• Fold legs into Sukhasana (easy pose) or Padmasana (lotus pose)
• Draw your hands under your head, bending at the elbows, and clasp opposite elbows.
• Maintain the position, breathing rhythmically for 1 to 2 minutes.
• Release the pose by unclasping your hands and unfolding your legs.

This asana improves blood flow to the pelvic region, aiding bladder control.

“Practice these asanas daily for long-term improvement in bladder control,” says the expert.

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Urinary incontinence is quite common in elderly people, and yoga can help. There are poses that can engage the muscles of the pelvic floor, lower abdomen, and core. Strengthening these areas can support the bladder and help maintain control over urinary functions.