Following are some yoga asanas you can use in your daily routine to enable your control over bladder leaks, create strong pelvic floor muscles for stronger core strength in the abs, better posture and for improving your sex life:
Tadasana or Mountain Pose
Stand solid with a small gap between your feet and while deeply breathing (inhale). Raise both
arms upward by interlocking fingers. Now, stand on your toes by raising heels simultaneously and notice the pressure of stretching from toes to fingers. Hold onto this position as long as you can with slow and deep breathing and then release and come to the original position with deep breathing (exhale).
Advantages: It provides strength and expansion to the lungs, may increase height, develops and
activates the nerves of the entire body and gives strength to the vertebral column and heart. It is also
good for regulating the menstrual cycle in women, cures problems related to indigestion in all
practitioners, strengthens the arms and legs, helps to remove lethargy from the body and reduces the
problem of flat feet.
Virabhadrasana II or the Warrior Pose 2
Stand with legs 4 to 5 feet apart. Place right foot at 90 degrees angle with the toes pointing out
while keeping left foot at 45 degrees angle. Bring hands at shoulder level and keep them parallel to
ground. Bend right knee and look towards your right hand. Keep hip-square and right thigh parallel to the ground. Hold onto the pose for 10 to 15 seconds, then release the posture.
Advantages: It energies tired limbs and opens up chest and lungs apart from stretching hips, groins and shoulders and improving stability and balance. It also stimulates abdominal organs.
Utkatasana or Chair Pose
Stand straight with feet together and arms on side. Take a deep breath and raise arms straight
up, then fold them in a namaskar mudra before your chest. Exhale and bend knees as if seated on a
chair. Straighten your back and push tailbone to the ground to get into the final position. Try to stay in this pose for 15-20 seconds before releasing the posture. While inhaling, come back to the first position.
Advantages: It stretches the Achilles tendons and shins, strengthens hip flexors, calves and the back. It also stimulates the heart and abdominal organs. It works on the shoulders and helps rectify tension and poor posture.
Prasarita Padottanasana or Wide-Legged Forward Bend
Keep a parallel distance of about 3 to 4 feet between legs and place hands on hips. With legs and
spine intensely stretched, inhale, lift your chest up tall through your whole torso and fold slowly over legs. Begin to stretch your torso forward by placing your hands flat on the floor and keeping them shoulder-width apart. Fold deeper, bringing your head toward the floor.
Advantages: It calms the brain and eases fatigue while improving circulation of blood and toning the abdominal organs.
Setubhandhasana/Setu Bandha Sarvangasana or the Bridge pose
Lie down on back with legs straight on the floor, palms beside your thighs. Bend both knees
while keeping the legs and hips apart and bring the heels closer to the hips. Inhale and lift your stomach and chest up by taking your hips off the floor. Give support to your lower back with your hands. Now straighten your legs with your toes pointing in the front. Hold this position for 10 to 15 seconds and release.
Advantages: It not only strengthens the back, buttock and hamstrings but also increases blood
circulation, alleviates stress and calms the brain.
