How Yoga Can Help Bladder Symptoms

After being diagnosed, did you jump on a computer or phone to search ‘MS symptoms’? I certainly did. That was 20 years ago, and there wasn’t as much info available then but there was still enough to scare me.

I remember, for example, reading that about 80% of people living with MS will at one stage experience bladder problems. At the time, I was regularly standing in front of an audience, lecturing or doing presentations, and started to imagine all possible catastrophic scenarios.

Fortunately, there are a whole range of treatments available, from medication to nerve stimulation or biofeedback. Most hospitals now offer continence advisory services to help you choose.

Can yoga help with bladder problems?

I often work with clients who experience urinary problems, and I would be misleading you if I were to say that yoga solves them all. It doesn’t, but – as research shows – yoga can be safely and effectively used as an additional care, and it can help maintain a healthy bladder.

The key yogic practises to master are ashwini mudra (horse gesture), vajroli mudra (thunderbold attitude) and moola bandha (root lock). If practised regularly, they help to tone the pelvic floor – which supports the bladder and bowel, and uterus in women- and to engage the key muscles when needed.  

According to Moola Bandha: The Master Key, ‘By regular practise of moola bandha the area in the brain associated with the perineum will develop so that one may gain complete control over such processes as urination, defecation and sexual intercourse.’ ⁽¹⁾

The challenge is twofold:

– to become aware of the key muscles

– to control them.

The perineum

Even though you might not be a fan of anatomy, having a clear picture in your mind of the basic structure of the perineum is really helpful. The perineum is a group of muscles which extends the entire length of the pelvic floor. It is divided into two groups:

– those of the anal region, at the end of the gastrointestinal tract

– those of the urogenital region, around the urinary and sexual organs.

The same way as the third and fourth toes are joined by fibrous tissue, the two groups of muscles in the perineum are also interrelated. This means that it is difficult to move one without moving the other. This is what Moola bandha practise will help you achieve!

At the beginning, it is very difficult to fully control the various muscles separately. It doesn’t matter. Just keep drawing your awareness to each specific area and keep practising. Slowly build up until you can repeat 25 rounds.

Once you become more familiar with this practise, you can also start integrating it into your yoga practise ⁽²⁾. This will help you find strength and stability. For those of you attending a yoga class, I would highly recommend you talk with your yoga teacher too.

Don't give up!

There’s no secret: you won’t notice a difference unless you practise regularly. In one of the research projects showing the benefits of yoga for bladder dysfunction ⁽³⁾, participants practised 2 hours a day for 21 days, including some breathing exercise, moola bandha and deep relaxation!

I can hear you say: ‘I can’t spend two hours a day doing this!’  So, what about joining me for Moola bandha tea breaks?

Yes, you got it. Once you’re familiar with it, you can secretly practise moola bandha during the day, for instance each time you make a cup of tea, even in the office. Nobody will notice!

Please don’t hesitate to contact me if you have any questions!