Yoga for Urinary Incontinence

Program Synopsis – Urinary Incontinence

In Singapore, 10 to 40 per cent of the population is estimated to suffer from some form of urinary incontinence.

Urinary incontinence refers to the involuntary leakage of urine. It can be a distressing condition that affects people of all ages. There are several types of urinary incontinence, including stress incontinence, urge incontinence, overflow incontinence, and functional incontinence. Each type has different causes and treatment options.

Stress Incontinence: Stress incontinence occurs when there is pressure on the bladder, leading to urine leakage. This can happen during activities such as coughing, sneezing, laughing, or exercising. It is more common in women and can be caused by factors such as pregnancy, childbirth, menopause, or weakened pelvic floor muscles.

Urge Incontinence: Urge incontinence, also known as overactive bladder, is characterized by a sudden and intense urge to urinate, followed by involuntary urine leakage. It can be caused by bladder muscle contractions that are too strong or occur at inappropriate times. Certain medical conditions, such as urinary tract infections or neurological disorders, can contribute to urge incontinence.

Overflow Incontinence: Overflow incontinence occurs when the bladder doesn't empty completely, causing it to overflow and result in urine leakage. This can be caused by a blockage in the urinary tract, weak bladder muscles, or nerve damage.

Functional Incontinence: Functional incontinence is not related to problems with the urinary system itself but rather to physical or cognitive impairments that make it difficult for a person to reach the bathroom in time.

Some Causes of Urinary Incontinence

There are several potential causes of urinary incontinence. Here are some common factors that can contribute to the development of this condition:

Weak pelvic floor muscles: The pelvic floor muscles play a crucial role in supporting the bladder and controlling urine flow. Weakness in these muscles, often due to factors like pregnancy, childbirth, or aging, can lead to urinary incontinence.

Hormonal changes: In women, hormonal changes associated with pregnancy, childbirth, and menopause can affect the strength and function of the pelvic floor muscles, potentially leading to urinary incontinence.

Urinary tract infections (UTIs): Infections in the urinary tract can irritate the bladder and cause temporary urinary incontinence. Treating the underlying infection usually resolves the incontinence.

Neurological disorders: Conditions that affect the nerves controlling the bladder, such as multiple sclerosis, Parkinson's disease, or spinal cord injuries, can disrupt the normal functioning of the bladder and lead to urinary incontinence.

Certain medications: Some medications, such as diuretics, sedatives, or muscle relaxants, can interfere with bladder function and contribute to urinary incontinence.

Chronic coughing: Conditions like chronic bronchitis or asthma that cause persistent coughing can put pressure on the bladder and lead to stress incontinence.

Obesity: Excess weight can put additional pressure on the bladder and weaken the pelvic floor muscles, increasing the risk of urinary incontinence.

Bladder abnormalities: Structural abnormalities in the bladder, such as bladder stones, tumors, or bladder prolapse, can interfere with normal bladder function and cause urinary incontinence.

Lifestyle factors: Certain lifestyle choices, such as excessive caffeine or alcohol consumption, smoking, or a high-impact exercise routine, can irritate the bladder and contribute to urinary incontinence.

How We Help Our Clients

Our Program can be a beneficial practice for strengthening the pelvic floor muscles. Here are a few ways in which our Program can help:

Awareness and Mind-Body Connection: Our Program emphasizes mindfulness and body awareness. By practicing our Program, you can develop a better understanding of your body, including the pelvic floor muscles. This increased awareness allows you to consciously engage and activate these muscles during yoga poses and in daily life.

Engaging the Pelvic Floor in Yoga Poses: Many of our yoga poses in our Program naturally engage and activate the pelvic floor muscles. Poses like Bridge Pose (Setu Bandhasana), Chair Pose (Utkatasana), and Warrior II (Virabhadrasana II) require stability and engagement of the pelvic floor. Regular practice of these poses can help strengthen the pelvic floor muscles over time.

Breathing Techniques: Our Program incorporates various breathing techniques, such as Ujjayi breath or deep belly breathing. These breathing techniques can help strengthen the pelvic floor muscles indirectly by engaging the diaphragm and creating a connection between the breath and the pelvic floor. Coordinating breath with pelvic floor contractions can enhance the effectiveness of pelvic floor exercises.

Specific Pelvic Floor Exercises: Some of our yoga practices include specific pelvic floor exercises, such as Mula Bandha (root lock) and Ashwini Mudra (horse gesture). These exercises involve contracting and lifting the pelvic floor muscles, which can help improve their strength and tone.

Stress Reduction: Chronic stress and tension can contribute to pelvic floor dysfunction. Our Program focuses on helping clients to relax and reduce their stress levels and by alleviating and relieving tension in the pelvic floor, clients can experience overall pelvic health.

Who Should Sign Up for This Program?

Typically, clients who signed up for this Program fall into 2 categories.

  1. Clients who want to achieve strong pelvic floor muscles and prevent the onset of Urinary Incontinence in their lives, and
  2. Clients who are suffering from Urinary Incontinence and looking for an alternative way to regain functional movement and health in their daily lives.

Duration of Program

Approximately 1 hour (60 minutes) per session.

  • Breathing and Joint Loosening Exercises (15 min),
  • Asanas (30 min), and 
  • Relaxation and Meditation (15 min) 

Program Frequency

Recommended 3 (Three) times a week with at least 1 (One) day of rest between sessions.

Program Intensity

Gentle and Easy.

Program Methodology

All clients shall go through our initial assessment before start of our Program, this is then followed by our monthly assessment, and lastly, our final assessment at the end of our Program.

Our Program is proprietary, and it is designed to run on a Systematic and Progressive manner. However, depending on the medical conditions and progress of clients, our Program allows modifications to be made without affecting the benefits to clients.

Program Contents

Our Program is aimed at helping clients prevent or manage Urinary Incontinence by focusing on the following.

  1. Strengthening the Pelvic Floor Muscles,
  2. Energizing the Pelvic Floor Muscles, and
  3. Tightening the Pelvic Floor Muscles.

Program Director

A Certified Program Director shall be assigned to you once your purchase of this Program is confirmed. Our Program Director shall teach our proprietary Program on a step-by-step basis to our clients so that they could practice our Program at home for lasting results even after our Program has ended. It is a lifetime skillset that we are imparting to our clients for their health and wellness.

Program Disclaimer

We view yoga as a form of preventive and relief alternative. It is neither a cure-all nor a quick-fix intervention to your health or medical concerns or conditions. Our Program is not intended as a substitute for professional health or medical advice. It is not to be used or relied on for any diagnostic or treatment purposes. It is not intended to be patient education, does not create any patient-physician relationship, and should not be used as a substitute for professional health or medical diagnosis and treatment. If you have any health or medical concerns or conditions that warrant special attention, please seek the advice of your health or medical professional before beginning our Program.

Please Read Before Purchasing

By purchasing this Program, you agree to our Terms and Conditions and Release of Liability in all its entirety.


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