Yoga for Bladder Health: 7 Poses That Help

If you’ve ever leaked a little when you sneezed, or found yourself mapping out every toilet before leaving the house, you’re dealing with something that affects roughly 1 in 3 women and 1 in 10 men at some point in their lives. Bladder problems are common, and they’re often tied to pelvic floor weakness, muscle tension, or both.

Yoga won’t replace medical treatment. But a growing body of clinical research suggests it can meaningfully improve bladder control, reduce urgency, and ease pelvic pain when practised consistently. The evidence is stronger than you might expect.

What the Research Actually Shows

The strongest evidence comes from a 2024 randomised trial published in Annals of Internal Medicine, one of the highest-impact medical journals. Researchers at UCSF assigned 240 women with urinary incontinence to either a therapeutic pelvic yoga programme or a general physical conditioning programme. After 3 months, women in the yoga group experienced a 65% reduction in daily incontinence episodes (2.3 fewer per day). The general exercise group also improved substantially, at around 55%. Both groups saw clinically meaningful results, suggesting structured physical activity of either type can help 1.

This wasn’t the first signal. A 2014 pilot trial by the same UCSF team found that just 6 weeks of group yoga reduced incontinence frequency by 70% in a small sample of older women 2. And a separate study of 258 people using an app-based yoga programme reported significant improvements in both leak frequency and quality of life within 4 weeks 3.

For people with interstitial cystitis or painful bladder syndrome, there’s emerging evidence too. A 2024 randomised controlled trial found that adding yoga and meditation to standard IC treatment produced responder rates of 72% compared to 26% with standard care alone 4.

Why Yoga Works for Bladder Problems

The pelvic floor is a group of muscles that sits like a hammock at the base of your pelvis. These muscles support your bladder, bowel, and uterus (in women), and they control when you urinate. When they’re weak, you get leaks. When they’re too tight, you get urgency and pain.

Yoga addresses both problems. Certain poses strengthen pelvic floor muscles through sustained holds and engagement. Others stretch and release tension in muscles that have become chronically tight, which is common in people with overactive bladder or bladder spasms.

There’s also a nervous system component. Stress activates your sympathetic nervous system, which can worsen urgency and frequent urination. Yoga’s combination of controlled breathing and sustained postures activates the parasympathetic response, the “rest and digest” mode that calms bladder signals.

A 2023 EMG study measured exactly how much different yoga poses activate the pelvic floor. The findings give us something concrete to work with 5.

7 Yoga Poses for Bladder Health

These poses are selected based on clinical research and EMG data. I’ve ordered them from highest pelvic floor activation to gentlest relaxation, so you can mix strengthening and releasing based on your needs.

1. Locust Pose (Salabhasana)

Lie face down with arms alongside your body. On an exhale, lift your chest, arms, and legs off the floor. Hold for 5-10 seconds, then lower slowly.

Why it works: EMG research found locust pose generates the highest pelvic floor activation of any yoga pose tested, at 63.5% of maximum voluntary contraction. That’s enough for genuine strength gains 5.

My take: This one surprised me. It doesn’t feel like a pelvic floor exercise while you’re doing it, but the data is clear. Start with 3-5 repetitions and work up.

2. Bridge Pose (Setu Bandhasana)

Lie on your back with knees bent, feet hip-width apart. Press through your feet to lift your hips toward the ceiling. Squeeze your glutes gently at the top. Hold for 15-30 seconds.

Why it works: Bridge engages the glutes and deep core muscles that work alongside the pelvic floor. It’s one of the poses most commonly used in clinical yoga programmes for incontinence, including the UCSF trials 1.

Tip: Focus on breathing steadily rather than lifting as high as possible. The pelvic floor engagement happens naturally when you maintain the hold.

3. Side Angle Pose (Utthita Parsvakonasana)

From a wide stance, bend your front knee to 90 degrees and rest your forearm on your thigh. Extend your other arm overhead, creating a long line from back foot to fingertips.

Why it works: EMG data shows side angle activates the pelvic floor at 35.3% MVIC. That’s lower than locust but sustained holds at this level build endurance, which matters for all-day bladder control 5.

4. Reclined Bound Angle Pose (Supta Baddha Konasana)

Lie on your back and bring the soles of your feet together, letting your knees fall open. Place pillows or blocks under your knees for support. Rest here for 2-5 minutes.

Why it works: This is the go-to pose for pelvic floor dysfunction involving excessive tension. It gently opens the inner thighs and hip flexors without forcing anything. For people with IC or chronic pelvic pain, this is often more useful than strengthening poses.

5. Cat-Cow (Marjaryasana-Bitilakasana)

On hands and knees, alternate between arching your back (cow) and rounding your spine (cat). Move slowly, coordinating with your breath.

Why it works: The rhythmic motion teaches the pelvic floor to contract and relax in coordination with breathing. This is particularly useful if you have urge incontinence where the pelvic floor tends to grip rather than release on command.

6. Legs Up the Wall (Viparita Karani)

Sit with one hip against a wall, then swing your legs up as you lie back. Rest with your legs straight up the wall for 5-10 minutes.

Why it works: This restorative pose reduces pelvic congestion and activates the parasympathetic nervous system. It’s a reliable way to calm an irritated bladder, especially in the evening if nocturia is a problem.

7. Child’s Pose (Balasana)

Kneel with your big toes touching, knees wide apart. Fold forward and rest your forehead on the floor, arms extended or by your sides.

Why it works: Child’s pose stretches the lower back and gently opens the pelvic floor. The forward fold combined with diaphragmatic breathing creates a gentle pressure release around the bladder. It’s a good resting pose between more active positions.

Breathing: The Part Most Articles Skip

Your diaphragm and pelvic floor move together. When you inhale, both descend. When you exhale, both rise. This coordination is automatic in healthy function, but it breaks down when you’re stressed or guarding against leaks.

Practise this simple pattern during any pose: Breathe in through your nose for 4 counts, letting your belly expand. Breathe out through your nose for 6 counts, feeling a gentle lift in your pelvic floor. The longer exhale is what triggers the parasympathetic response.

A 2021 pilot study found that diaphragmatic breathing exercises alone improved incontinence symptoms, likely through this exact mechanism 6.

Poses to Avoid (or Modify)

Not all yoga is bladder-friendly. Some poses increase intra-abdominal pressure, which pushes down on the bladder and can worsen leaks or pain.

Be careful with:

• Deep twists that compress the abdomen, especially if you have IC or painful bladder syndrome
• Boat pose (Navasana) and other intense core holds that bear down on the pelvic floor
• Headstand and shoulderstand unless you have strong pelvic floor control. The inverted pressure can cause leaks
• Jump-throughs and high-impact transitions that create sudden spikes in abdominal pressure

If a pose makes your symptoms worse, stop. Pain or increased urgency during yoga is a signal to back off, not push through.

A Simple Weekly Routine

Based on the research, here’s a practical starting point:

3 sessions per week, 20 minutes each:

1. Warm up with Cat-Cow (2 minutes)
2. Locust Pose: 5 repetitions, 5-10 second holds
3. Bridge Pose: 3 repetitions, 15-30 second holds
4. Side Angle Pose: hold 30 seconds each side
5. Reclined Bound Angle: 3 minutes
6. Legs Up the Wall: 5 minutes
7. Child’s Pose to finish: 2 minutes

The UCSF trial that showed 65% reduction in incontinence used a programme of 2 group classes per week plus home practice 1. Most participants saw meaningful improvement by week 6.

When to See a Doctor

Yoga is a complement to medical care, not a replacement. See a healthcare professional if:

• You’re leaking urine and it’s affecting your daily life
• You have blood in your urine or pain during urination
• Symptoms are getting worse despite lifestyle changes
• You have difficulty emptying your bladder completely
• You experience pelvic organ prolapse symptoms (pressure or bulging sensation)

A pelvic floor physiotherapist can assess whether your pelvic floor needs strengthening, relaxation, or both, and can tailor yoga-based exercises to your specific situation. Our guide to pelvic floor exercises covers the fundamentals, and bladder training can work alongside a yoga practice.

Frequently Asked Questions

Can yoga help with overactive bladder?

Yes. A 2024 randomised trial in Annals of Internal Medicine found that women who practised therapeutic pelvic yoga for 3 months had 65% fewer daily incontinence episodes. General exercise also helped (55% reduction), but yoga offers additional benefits for flexibility and stress management. If you have overactive bladder, combining yoga with bladder training may give the best results.

Which yoga pose is best for the pelvic floor?

Locust pose (Salabhasana) generates the highest pelvic floor muscle activation at 63.5% of maximum voluntary contraction, according to EMG research 5. Bridge pose and Reclined Bound Angle are also well-supported for bladder health. The best approach is combining strengthening poses (locust, bridge) with releasing poses (reclined bound angle, legs up the wall).

Should I avoid yoga if I have interstitial cystitis?

No, but choose poses carefully. Gentle hip openers and relaxation poses like Reclined Bound Angle and Legs Up the Wall tend to help IC symptoms. A 2024 RCT found that yoga plus meditation improved IC treatment response rates from 26% to 72% 4. Avoid intense core work or deep twists that increase abdominal pressure on the bladder.

How often should I do yoga for bladder problems?

Most studies showing benefit used 2-3 sessions per week for 6-12 weeks. Start with 20-minute sessions focusing on the poses listed in this article. Consistency matters more than session length. The UCSF researchers found meaningful improvements by week 6.

Is yoga better than Kegel exercises for incontinence?

They work differently and can complement each other. Yoga strengthens the pelvic floor while also addressing hip flexibility, core stability and stress, all of which affect bladder function. A 2024 trial found yoga was as effective as a structured physical conditioning programme for reducing stress urinary incontinence 1. Our pelvic floor exercise guide covers Kegels in detail if you want to do both.

Summary

Yoga for bladder health has moved from folk remedy to evidence-based practice. The 2024 Annals of Internal Medicine trial is the strongest evidence yet, showing that a structured pelvic yoga programme reduces incontinence by 65%, comparable to general physical conditioning. EMG research tells us which poses activate the pelvic floor most, and clinical trials for IC suggest yoga and meditation can nearly triple treatment response rates.

The seven poses in this article give you a research-backed starting point. Start with 3 sessions per week, focus on the breathing, and give it at least 6 weeks before judging results. And if your symptoms are significant, work with a pelvic floor physiotherapist who can guide your practice.

References

1. Huang AJ, et al. Efficacy of a Therapeutic Pelvic Yoga Program Versus a Physical Conditioning Program on Urinary Incontinence in Women. Annals of Internal Medicine. 2024;177(10):1339-1349. PubMed

2. Huang AJ, et al. A group-based yoga therapy intervention for urinary incontinence in women: a pilot randomized trial. Female Pelvic Medicine & Reconstructive Surgery. 2014;20(3):147-154. PubMed

3. Tunuguntla HSG, et al. App-Based Yoga of Immortals: A Novel Intervention in the Management of Urinary Incontinence. Urology. 2022;167:73-81. PubMed

4. Dao DL, et al. Augmentation of Interstitial Cystitis-Bladder Pain Syndrome Treatment With Meditation and Yoga: A Randomized Controlled Trial. 2024. PubMed

5. Blagg M, Bolgla L. The relative activation of pelvic floor muscles during selected yoga poses. Complementary Therapies in Clinical Practice. 2023;52:101768. PubMed

6. Chmielewska D, et al. The role of diaphragmatic breathing exercise on urinary incontinence treatment: A pilot study. Complementary Therapies in Clinical Practice. 2021. ScienceDirect