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Urinary incontinence, in a nutshell, is the loss of bladder control which means you lose control over the release of urine from your body.

“Life became tough after retirement. Suddenly, I had nowhere to go, no colleagues to talk to, and… with urine leakage, I was afraid to step out. Until my bahu, Sunaina told me about Friends Adult Diapers. I was in shock! How could such a thing be! Others suffer from incontinence too? And a brand that makes products just for them? Unbelievable! I’ve never been so proud of pushing myself to try something new. My life is back to normal, I’m finally happy.” Krishan Bhattacharya, 67, reclaimed his azadi with Friends, you can too!

Age is the biggest factor that causes urinary incontinence. As you age, your pelvic floor muscles that help control your bladder (the organ that stores your urine) weakens and results in urinary incontinence. Other factors like frequent Urinary Tract Infection (UTI), pelvic floor/bladder injury can also cause incontinence in both men and women.

In men specifically, enlarged prostate and prostate cancer are also one of the many reasons. But urinary incontinence is more common among women, owing to pregnancy, childbirth and menopause.

You might have urinary incontinence if you experience the following symptoms:

  • Involuntary leakage of urine

  • Constant dribbling of urine

  • Leakage of urine when you exert even a little pressure

  • Weak flow of urine

  • Having to put pressure every time you urinate

  • Sudden and urgent need to urinate

  • Urge to urinate again and again even after you’ve just been to the toilet.

Many people think urinary incontinence is untreatable and don’t seek help. With lowered self-esteem and confidence, they suffer in silence. However, we must have you know that urinary incontinence is treatable and most certainly manageable.

Yoga asanas for Urinary Incontinence

Fortunately, there are some yoga poses for urinary incontinence that can help you get back your bladder control in the privacy of your home!

Doing yoga, for urine control, can help strengthen your pelvic floor muscles and gain control over your bladder back.

In this blog, we have found and curated some very awesome yoga exercises for urinary incontinence to get you started! Keep reading to learn more!

  • Veerabhadrasana (Warrior Pose)

    Veerabhadrasana increases stamina and strengthens your pelvic floor muscles, it also tones your arms, legs and lower back.

    To do Veerabhadrasana:

    • Stand straight with your legs wide apart.

    • Turn your right foot pointing straight forward and slightly turn your left foot in.

    • Lift both your arms from your sides to your shoulder’s height.

    • Breathe out and bend your right knee forming a straight line with your right ankle, do not lower your hands.

    • Turn to your right and look straight.

    • Settle down in this yoga posture and try to push your hips down without pushing your right knee too far.

    • Breathe in and raise your body up.

    • Breathe out and bring down your outstretched arms.

    • Repeat the same for your left foot.

  • Maala Asana

    Maala asana is basically a deep squat. Doing this asana can prove beneficial for your hips, ankles and groin along with your pelvic floor muscles.

    To do Maala asana:

    • Start with squatting, your heels full flat on the ground.

    • With your feet close to each other, stretch your thighs wide apart.

    • Breathing out bend your body forwards. Fit your torso between your thighs.

    • Press your elbows on your thighs and apply some pressure. Bring your palms together in a prayer pose.

    • Make sure your back is straight.

    • Stay in this position for about 5 breaths and come out of the pose

  • Uttanapadasana (Raised Leg Pose)

    Uttanapadasana can help with weight loss and strengthening your back, abdomen, hips and thighs. This pose can be a bit intense, so make sure you do other comparatively easy poses to warm up your body before this one

    To do Uttanapadasana:

    • Lie down on your back with your hands by your sides.

    • With the help of your elbow, arch your back with the crown of your head touching the ground.

    • Taking a deep breath, raise your legs to an angle of 45-degrees above the floor.

    • Exhaling, stretch your arms straight forward and join your palms. Make sure your arms are also raised in 45-degrees like your legs.

    • With the weight of your body on your hips and the crown of your head, hold the position for 20 to 30 seconds.

    • To exit the pose, inhale and bring your arms down. Then exhale and bring your legs down. Relax for a while.

Please, do this pose with somebody’s help, especially if you’re doing for the very first time. There’s a serious chance of getting injured if you do this wrong.

  • Utkatasana (Chair pose)

    Utkatasana is a strengthening pose. It uses your entire body as a whole to build strength and stamina, even though the pose might seem exhausting, it’s one of the best poses to boost your energy.

    To do Utkatasana:

    • Stand straight with your hands by your side and your legs together.

    • Raise your arms overhead and keep them straight with your palms facing each other.

    • Exhale and squat down like you are sitting on a chair. Do not lower your bottom lower than your knees.

    • Your foot and knees must be pointing forward with your body weight resting on your heels.

    • Make sure your back is straight and hold this pose for 30 seconds to 1 minute.

    • To exit this pose, breath in and straighten your knees. Breathe out and bring your hands down.

Conclusion of Yoga for Urinary Incontinence

Doing yoga can help release pelvic tension, they can also strengthen other pelvic organs like uterus, urethra and rectum apart from the bladder. The breathing exercises in yoga help circulate blood throughout your body and helps keep your pelvic area healthy.

Doing yoga exercises for urinary incontinence is not an all-cure method, but for the reasons stated above, it’s definitely worth a shot. Talk with your family members and close ones about your condition, they can help you face this new hurdle in your life.

To make sure your life doesn’t come to a halt because of urinary incontinence, wear adult diapers. They are easy to use, convenient, and super sleek so nobody knows what is up with your bladder. Choose a diaper that fits you perfectly, is comfortable and prevents leaks.

Friends is India’s No. 1 Adult Diaper Brand, and for good reason too. We give you:

  • Maximum absorbency with SAP which turns the liquid into gel form at lightning- fast speed.

  • Leak protection with standing leak guards, so you can go about your day stress- free.

  • Mask odor and wetness indicator for ease of use.

  • Up to 16 hours’ protection (depending on the variant).

  • No pooling or spillage because of deep channels.

  • Diapers that are 100% Sulphur, paraben, bleach and chemical fragrance- free.

  • A range of incontinence products to cover all your needs, from pant style and tape style diapers, economy and premium adult diapers, overnight adult diapers to additional incontinence products like bed bath towels, adult insert pads and classic and premium underpads. When we say we have got you covered, we really mean it.

With Friends Adult Diapers, Azadi Mubarak!

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