Exercise is great for the body, both physically and mentally. But some exercises like running or lifting heavy weights can weaken the pelvic floor muscles. These muscles support the bladder and help prevent incontinence.


  • Engage and squeeze the muscle you use to hold your urine stream while doing the yoga movements.
  • In Tree pose, placing the foot on the inner thigh of the standing leg may be challenging. Feel free to modify by putting the foot on the shin or ankle for more balance.
  • Remember to breathe smoothly and consistently.


  • Chair
  • Warrior 2
  • Tree
  • Bridge
  • Bird dog (5 in each side)
  • Happy baby

Try the yoga movements below to strengthen the pelvic floor.

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