The main task of yoga is to make the body more flexible, resilient and healthy. The basic idea of yoga is the development of spiritual power through the development of body strength. If you want cubes on your stomach and big biceps then go to the gym and work out with weights. If you want to have a beautiful flexible body, so yoga is for you. Performing various asana affects the development of all body mice, including the pelvic floor muscles. Many athletes ignore these muscles and do not work on their development. The main task of these muscles is to support the pelvic organs. If these muscles are weak, then the work of these organs is significantly impaired, which affects sadly everyday life. Many women with age begin to experience unpleasant manifestations of weak intimate muscles and the bladder. Incontinence is a very unpleasant symptom of weak muscles, which causes discomfort. Nevertheless, as the research shows, women who regularly did yoga, using special postures to strengthen their pelvic floor muscles, could reduce the symptoms of urinary incontinence by 70%, and their intimate life became much better.
If you do not plan to do yoga, but prefer to engage in another sport, we recommend you include at least these four asanas in your workouts, and you will see how your life will change for the better.
This pose has a good effect on the functioning of the pelvic floor muscles and stretches the spine, allowing your muscles to get more oxygen. Even though the pose is quite simple, it is better to perform it at the end of a workout. The pose is performed while lying on your back. Then bend your knees and place them on the width of the shoulders. Place your heels as close to your buttocks. Legs and hips are on the same line. Taking a deep breath, lift the pelvis and fix the shoulder joints on the mat, and connect the fingers in a “lock” under the pelvis. When you reach your maximum height, linger on the top making a few breath cycles, and then slowly lower the pelvis with a quiet exhale. Repeat this exercise 3-5 times.
We want to warn you that this exercise has several contraindications: back injuries, wrist injuries, heart problems, high or low blood pressure, and headache.
This pose benefits the entire spine, and you feel the blood begin to move faster throughout the body. It is performed on all fours. Make sure that your hands are straight under shoulders, and your knees are in line with your hips. Simultaneously with a deep breath, bend in the lower back, hold on for a second and, with an exhalation, round off your back, pressing your chin to your chest. The muscles of your core should be relaxed. Do 8-10 reps.
Place your legs wide and turn your feet outward. The back is straight, and the spine stretches up. Squat slowly, while making sure your knees look in the direction of your big toes. Knees should not extend to the feet. When you squat pull the pelvis a little back. Squat below the knees and hold for a few seconds, then slowly, using the gluteal muscles, lift the pelvis. You should take a breath when you go down and exhale when you go up. Do 5-7 such cycles.
Stand on the mat, lower your hands along the body. Pull the crown up, relax the muscles of the face. The legs and feet touch each other. Bodyweight should be distributed on all sides of the feet. Place your hands along the body, and bring the shoulder blades together. Straighten your knees; you should feel the muscles of your legs. Pulling up the stomach, and tailbone twist inward. The back is straight and the crown reaches up. Start breathing smoothly and slowly. Do 10 breath cycles and relax.
These simple postures suit even beginner yogis. Do not forget to perform them 3-4 times a week, and your urinary incontinence will begin to decrease, and your sex life will improve.