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Sunday Chronicle phyzzicality 21 Jul 2019 Tackling incontinenc ...

Tackling incontinence

Published Jul 21, 2019, 12:14 am IST
Updated Jul 21, 2019, 12:14 am IST
Deal with a leaky bladder with yoga poses that strengthen the weak pelvic floor organ and improve flexibility.
Incontinence is primarily caused due to weak bladder muscles, overactive bladder muscles, or even possible nerve damage, among other things.
 Incontinence is primarily caused due to weak bladder muscles, overactive bladder muscles, or even possible nerve damage, among other things.

While menopause is one of the more commonly known changes in a woman’s body with age, one of the lesser-known ones is urinary incontinence — The lack of voluntary control over urination.

Incontinence is primarily caused due to weak bladder muscles, overactive bladder muscles, or even possible nerve damage, among other things. And for women, pregnancy, childbirth, menopause or hysterectomies as a part of their life cycle could also contribute to the condition.


The severity of the condition can range from occasionally leaking urine (during instances like coughing, sneezing, laughing out loud, exercising or lifting something heavy), to having an urge to urinate that is sudden and strong. A tangible and easy solution to the problem is Yoga — The practice not only allows one to address their urinary incontinence but also promotes an overall healthy lifestyle change. For instance Malasana increases mobility in the pelvic joints while Utkatasana tones the pelvic floor muscles and lower abdomen. But like any other exercises, these poses are best done under expert supervision.


Squat on the floor with legs far apart. Let the sole of the feet touch the floor. Make sure that it points out diagonally.
Bring the torso forward and slide the hands in front of your thighs. The outer side of the upper arm should touch the inner side of the thigh.
Place the hands in the praying position against the chest
Push the legs wide apart with the help of elbows, by putting pressure against the inner side of the knees. At the same time, try to bring the pelvis forward and feel the tightness in the hips, arms and the pelvic region.
Breathe normally and maintain this position as long as you are comfortable.
To release the pose, bring your hands down. Bend forward, straighten the knees and stand up.



Stand with your legs a  foot apart.
Raise your arms up and straighten them at the elbow.
Exhaling, bend your knees till your thighs are parallel to the ground. Your knees shouldn’t cross over the toes.
Straighten your back as much as possible.
Breath normally during the whole process
To release the posture, straighten your knees and bring the hands back to the side of your body.


Lie on your back and bend your knees with your feet on the ground. Now hold both the ankles with the corresponding hands. Pull your ankles back till the feet touch your buttocks.
Inhale and raise your hip upwards until you form an inverted curve with your back. The feet and shoulders must remain on the ground. Your entire  body weight must supported by the feet, the shoulders, the arms, the neck, and the head.
Maintain the pose as long as you are comfortable.
To release the asana, bring down the buttocks back to the ground and then stretch /straighten the legs.


Salamba BhujangasanaSalamba Bhujangasana

Salamba Bhujangasana
Lie down with your abdomen touching the floor, keeping your feet together and hands on either side of the body.
Stretch your hands forward resting them on your forearm. They should be in line with the head. Now inhale and raise your head and chest above the ground.
The navel region should remain on the floor. Look straight ahead; try holding the body with the strength of the back muscles.
Breathing normally, maintain the posture as long as you are comfortable
To release the pose, slowly bring down your chest and head to the floor. Bring the arms to the sides. Turn to one side and sit up.



Sit on the floor with your legs stretched out.
Fold both the legs and bring the sole of the feet close to each other.
Hold the toes together, trying to bring the heels as close as possible towards the groin. Attempt to keep the legs resting on the floor, with the back straight and chin parallel to the ground.
Maintain this final pose for as long as comfortable. You may flap the knees up and down a few times to increase flexibility.