🌸 Yoga Poses for Urinary Incontinence: Strength, Support & Self-Love 🌸

Living with urinary incontinence can feel overwhelming at times, but gentle movement and mindful self-care can make a meaningful difference. One of the most empowering tools you can explore is yoga — not only for its calming energy but for its ability to help strengthen the pelvic floor and support better bladder control.

As someone who embraces both softness and strength, I’ve found these poses especially helpful in creating a routine that supports my body, my heart, and my confidence. Whether you wear absorbent protection, practice Kegels, or are just beginning your journey, these yoga poses can help you connect more deeply with your body and your sense of self.

🌿 Key Yoga Poses for Bladder Support

🪑 Chair Pose (Utkatasana)
Strengthens the legs, core, and pelvic floor — three areas crucial for stability and support. Try holding the pose while gently engaging your pelvic muscles.

🧎‍♀️ Squat Pose (Malasana)
This deep squat activates the inner thighs and pelvic floor. If full squats are difficult, you can modify by using a yoga block or wall support.

🏔️ Mountain Pose (Tadasana)
Looks simple, but this is a posture of alignment and awareness. Standing tall with your pelvis in neutral helps realign and support your pelvic organs, easing pressure on the bladder.

🦋 Legs Up the Wall (Viparita Karani)
One of my favorite restorative poses! Let your pelvic floor gently relax, easing tension while encouraging circulation and calming the nervous system.

🌉 Bridge Pose (Setu Bandhasana)
Excellent for strengthening the glutes, lower back, and hamstrings, while gently engaging the pelvic muscles. Use a yoga block under the sacrum for a restorative version.

🧸 Child’s Pose (Balasana)
A soft and grounding pose that stretches the lower back and pelvic region. Great for those moments when you just need to breathe and release.

💞 Reclined Bound Angle Pose (Supta Baddha Konasana)
With the soles of your feet together and knees gently opened, this pose softens the hips and pelvic floor, perfect for restoring balance after strength-based work.

👶 Happy Baby Pose (Ananda Balasana)
A playful and deeply releasing pose that eases pelvic tension. Breathe deeply here and imagine yourself letting go of tightness and fear.

💫 Tips for Your Journey

Listen to your body: Some days will feel stronger than others. That’s okay. Modify, use props, and skip anything that doesn’t feel good.

Consistency is your best friend: Just a few minutes daily can have a big impact. Pair your practice with pelvic floor (Kegel) exercises if they’re right for you.

Work with a guide: A qualified yoga teacher or pelvic floor therapist can personalize your practice safely and effectively.

Layer your care: Yoga is powerful, but even more so when combined with other strategies — like diet, fluid management, bladder training, and yes, protection that makes you feel safe and secure.

💕 A Gentle Word from Alice

You are not alone, sweetheart. Many of us are walking through life managing our needs with strength and softness. Yoga won’t make everything perfect overnight, but it offers us a path — one breath, one pose, one act of self-love at a time.

Whether you're doing these poses on a mat in your living room, in class with others, or even in your favorite diapers and leggings (like I do 💕), know that you're already doing something beautiful for yourself.

Stay proud, stay padded, and stay kind to your sweet self.

With love,

Alice in Yoga Pants

🩷 Proudly Padded. Softly Confident. 🩷

Tags: #AliceInYogaPants, #DiaperedYoga, #VisibleHealing, #SoftnessIsStrength, #SelfAcceptance, #ToteBagDiaries, #SupportSunday, #CrinkleAndFlow, #PelvicFloorHealing, #OutfitDiary