Whether we complain to our girlfriends or suffer in silence, about 1 in 4 of us has experienced that embarrassing Um, did I just…? moment while coughing, laughing, sneezing, or exercising. The main culprit: a weak pelvic floor—something a little yoga could help fix, according to new research. Women who participated in a yoga-therapy program for 6 weeks experienced a 70% decrease in their incontinence frequency.
Try these simple moves, making sure to relax the pelvic floor on each inhale and contract it on each exhale. “It should feel like you’re doing Kegel exercises that are linked to your breath,” says yoga teacher and physical therapist Bill Gallagher.
Malasana
Stand with feet about mat-width apart, toes off mat and heels on it. Bend knees and lower into a squat. Separate thighs slightly wider than torso and press elbows against inner thighs, bringing palms together in front of chest. Lengthen spine, moving tailbone toward floor and lifting crown of head toward ceiling. Breathe deeply. Hold 1 minute.
Why it works: This pose lengthens the pelvic floor, allowing it to contract more forcefully.
Reclined Bound Angle
Lie on mat with knees bent and feet flat on floor. Bring soles of feet together and allow knees to fall out to sides. Rest arms by sides with palms up. Close eyes and breathe deeply. Hold 1 minute.
Why it works: Your inner thighs help stabilize your pelvic floor. When they’re flexible, you’re able to activate your pelvic muscles more deeply.
Legs Up the Wall
Sit on floor with 1 side of body grazing wall. Swing legs up against wall and slowly lower back and head to floor, keeping legs straight. Allow hands to fall out to sides, palms facing up. Close eyes and breathe deeply, relaxing into pose. Hold 1 minute.
Why it works: “The change in gravity puts a little pressure on your diaphragm, allowing you to breathe more deeply and to fully relax the pelvic muscles without any fear of spillage,” Gallagher says.
Balasana
Kneel with knees mat-width apart and toes touching. Walk hands forward and lower torso between thighs, resting forehead and nose on mat. Extend arms and press palms into mat and hips toward heels. Close eyes and breathe deeply. Hold 1 minute.
Why it works: “To be strong, your pelvic floor also needs to be flexible,” Gallagher says. “This pose opens up your lower back, allowing your pelvic floor to expand and stretch with each inhale.”
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