According to the American Urological Association, more than 15 million people in the country suffer from urinary incontinence. A research published in the journal Female Pelvic Medicine & Reconstructive Surgery studied the effects of yoga on women who were 40 years or older and found that practicing yoga could bring urinary incontinence down by almost 70 percent.

These positive effects were mostly seen in situations where the women were experiencing urinary incontinence as a result of activities that caused an increase in abdominal pressure, stress incontinence and regular conditions such as sneezing, bending down or coughing.

Researchers who conducted the experiment believe that urinary incontinence is also somewhat related to stress and depression. Practicing yoga can relieve both stress and depression, thus reducing its occurrence.

Mula Bandha To Help With Urinary Incontinence

  • Once you feel the need to urinate, go to the washroom and begin, stopping just in the middle of urinating. You will need to contract your muscles around the pelvic area to do so. In case you are not able to do it correctly, place a finger just inside your vagina. Now squeeze your muscles in such a way that you feel a pressure on and around your finger.
  • Next, go to a quiet spot and sit down with your back and spine straight. Contract the muscles in your pelvic floor as you did to stop urinating. At the same time, contract the muscles around your anus in such a way that it seems you are trying to stop yourself from passing gas. Try to hold this position for about three to five seconds.
  • Relax and release the muscles. Count to 10.
  • Repeat the muscle contraction and relaxation nine more times.

Try performing Mula Bandha each day for about three months. Once you are comfortable, practice holding your positions for up to 10 seconds.