An estimated 10 to 30 percent of older people—mostly women—experience urinary incontinence. A recent study at the University of California, San Francisco, suggests that certain yoga postures may help increase control of pelvic floor muscles, which are involved in bladder control.

The experts at the UC Berkeley Wellness Letter share these two poses for building pelvic floor strength:

  • Chair pose
    1. Inhale and raise your arms above your head, perpendicular to the floor with your palms facing inward.
    2. Exhale and bend your knees. Make your thighs as parallel to the floor as possible.
    3. Hold this pose for 30 seconds to one minute.
  • Reclined cobbler's pose
    1. Start from a sitting position on the floor.
    2. Bend your knees outward, letting them drop to both sides, and draw your heels toward your pelvis.
    3. Slowly lean back on your elbows and then lower your back to the floor. Let your arms relax at your sides with palms up.
    4. Hold this pose for one to 10 minutes.

From our sister publication REMEDY's Healthy Living Spring 2015

Publication Review By: the Editorial Staff at

Published: 23 Feb 2015

Last Modified: 23 Feb 2015