Chapter 9 Yoga

“9x6” b2446 Healing in Urology: Clinical Guidebook to Herbal and Alternative
Chapter 9
Yoga
Dustienne Miller
by LA TROBE UNIVERSITY on 09/13/16. For personal use only.
Healing in Urology Downloaded from www.worldscientific.com
Flourish Physical Therapy, Optimizing Pelvic

and Orthopedic Health, Boston, MA 02116–3635
Yoga has been used as an adjunct treatment modality for fibromy-

algia, back pain and other comorbidities associated with chronic
pelvic pain (CPP). This chapter introduces practitioners to warm-
ups and yoga postures used to address urological conditions asso-
ciated with pain and/or weakness. Neuromuscular re-education,
decreasing central sensitization, breath retraining, postural aware-
ness, decreasing pain and increasing function are the goals of
using yoga as an adjunct treatment for urological disorders.
Brief History of Yoga

Yoga continues to gain popularity around the world as a holistic
movement therapy. In Light on Yoga, B. K. S. Iyengar describes
the etiology of the word yoga from the Sanskrit root yuj, meaning
to bind, join, attach, and yoke. Yoga is the union of the mind,
body, and spirit. Patanjali’s eight Limbs of Yoga are the corner-
stones of all styles of Hatha Yoga taught today. The eight limbs are
yama, niyama, asana, pranayama, pratyahara, dharana, dhyana,
185
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b2446 Healing in Urology: Clinical Guidebook to Herbal and Alternative “9x6”
186 Healing in Urology
and samadhi. For the sake of brevity, the author will discuss two
of the eight limbs in this chapter: pranayama and asana. Please
refer to Alexandra Mispaw’s chapter for a discussion on mindful-
ness and meditation; two valuable aspects of a yoga practice.
Efficacy of Yoga as a Movement Therapy

Currently, there are no clinical trials specifically on the use of yoga
as a treatment for chronic pelvic pain (CPP). However, research has
been published on the efficacy of yoga on the comorbidities associ-
ated with CPP. Clinical experience, one component of evidence-
based practice as defined by the American Physical Therapy

Association, has revealed yoga as a successful modality for men and
women with pelvic floor dysfunction. Yoga is beneficial for dys-
menorrhea,1 anxiety,2 fibromyalgia2,3 irritable bowel syndrome,4
the emotional impact of menstrual irregularities5,6 anxiety con-
nected with polycystic ovarian syndrome,7 low back pain,8–10 neu-
rogenic bladder,11 and urge and stress urinary incontinence (SUI).12
Clinical evidence supports that yoga can:
• Increase strength, flexibility, vigor, acceptance, relaxation,

compassion, and heart rate variability
• Decrease pain, fatigue, emotional distress, anxiety, depression,
stress, and resting heart rate
• Improve cardiovascular function, sleep patterns, quality of life,
self-awareness, mindfulness, and digestive function
In the clinical setting, physical therapists and other health-

care providers incorporate yoga postures and breathing tech-
niques during treatment as a form of neuromuscular reeducation.
Postural reeducation can be practiced in Mountain Pose. Twists
are helpful for releasing restrictions through the abdominal and
pelvic cavities and can be used as visceral mobilization. The con-
cepts of central sensitization, graded motor imagery, and graded
tolerance can all be incorporated into practice by introducing
pain-free, successful movement. Prescribed warm-ups and asana
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Yoga 187
enhance core stability, increase flexibility and encourage proper

sequencing of muscle firing patterns.
Pranayama
Iyengar describes pranayama as “extension of breath and its con-
trol”.13 Pranayama includes inhalation, exhalation, and breath
retention. Breathing is a critical component of rehabilitation for
pelvic floor dysfunction. Clinicians describe a piston-like rela-
tionship between the diaphragm and pelvic floor.14,15 Pranayama,
or conscious breathing can enhance this relationship, especially
when there are muscular holding patterns in the pelvic girdle. On

inhalation, the pelvic floor and diaphragm lengthen caudally. On
exhalation, the pelvic floor and diaphragm shorten cranially.16
Practitioners instruct students to use the breath in coordination
with the pelvic floor muscles (PFMs) to obtain optimal stability
and continence. Visualizations can be helpful for encouraging
downtraining or uptraining of the PFM. The concept of coordi-
nating the breath with the PFM contraction is explored in Table 1.
Pelvic organ prolapse (POP) and urinary/fecal incontinence
are often caused by lack of tonic support and muscular strength
of the pelvic floor and surrounding pelvic girdle musculature.17
Optimal pelvic floor support from adequate strength, core
Table 1. Breath Cues — Visualizations for the Breath and PFM
Landmark Inhale Exhale

Abdomen Softens, expands away from Comes back into center
midline
Mid/lower ribcage Expands away from midline Comes back into center
Ischial tuberosities Separate, soften, float away Come back into center
from each other
Coccyx Lengthens away from pubic Floats back toward
bone pubic bone
Pelvic floor muscles Lengthen out and down/open Come back in toward
like pinball flippers body
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stability and neuromuscular control allows for continence and

organ support. For optimal core stability, there must be coordi-
nation and strength of all components of the deep core muscu-
lature — PFM, transverse abdominals, multifidi, and diaphragm.19
The “Soda Pop Can Model of Postural Control”, conceptualized
by Mary Massery illustrates how the core canister of support of
a soda can is maintained by optimal pressures, thus maintain-
ing the stability of the structure. Loss of support at the top tab of
the soda can, (i.e. tracheotomy) affects postural control. Loss of
support at the front (i.e. diastasis recti) or bottom (i.e. POP or
incontinence) affects postural control and core stability.18 This
concept emphasizes the importance of breath retraining within

rehabilitation.
Benefits of Pranayama
Pranayama gives your patient a strategy to decrease sympathetic
nervous system over-activity and increase the parasympathetic
response. According to Diane Lee, two common areas of rigidity
of movement/holding patterns include lateral and posterior-
lateral expansion of the ribcage with inhalation.19 Mindful pra-
nayama encourages the student to explore diaphragmatic
breathing without gripping in the chest and ribcage. Practicing
side bending postures like Ardha Chandrasana combine the lat-
eral expansion of the rib cage during inhalation with lengthening
quadratus lumborum and latissimus dorsi.
Examples of Pranayama
Dirgha is the Three-Part Breath.
1. Inhale into the belly.

2. Allow the breath to expand the ribcage.
3. Send the breath caudally as the collarbones to float up.
When this rhythm is established you can layer on the Ujjayi

Breath (explained below). After trying this for 10 breath cycles,
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Yoga 189
stop and recognize any new sensations or softening in the body.

Practice a 10 breath cycle in the morning, just before bed, and
any other time during the day when pain or stress increases.
Ujjayi is the Ocean Breath. This breath should sound similar
to the signature sound of the Star Wars villain Darth Vader.
Perform this breath with any warm-up or asana.
1. Raise one hand in front of the mouth and pretend to fog a mir-
ror with an inhalation and exhalation.
2. Recreate the same action at the back of the throat, but now
with the mouth closed.
Nadi Shodhana is known as the Alternate-Nostril Breath/

Channel-Purifying Breath.
1. Shaping the right hand in Vishnu mudra (4th and 5th fingers
bend halfway), close off the right nostril gently with the thumb.
2. Exhale, then inhale through the left nostril.
3. Switch the nostril plug to the left side with the ring finger.
4. Exhale and inhale through the right nostril.
5. Switch the nostril plug to the right side using the thumb.
6. Continue for 10 breaths or as desired.
Keep the breath smooth, long, meditative and gentle to bal-

ance the hemispheres of the brain, soothe the nervous system,
and quiet the mind. The easy way to remember the sequence is
like the song “Old MacDonald Had a Farm”…. E(xhale), I(nhale),
E, I, O(ther nostril).
Letting Go Breath is a quick check in to access instant aware-
ness to the areas in the body that habitually hold tension.
1. Inhale through the nose.

2. Gentle exhale with an audible sigh through the mouth.
Bandhas
Moola Bandha is a commonly practiced bandha (lock) in which
the perineal body is lifted cranially.20 For men and women with
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overactivity of the pelvic floor and abdominal muscles, it is

advised to only use moola bandha for awareness of the PFM.
For men and women who desire to strengthen the PFM, band-
has are appropriate to practice, as long as the contraction does
not become an overuse holding pattern. When strengthening the
PFM, it is important to address the entire core’s ability to activate
and sequence appropriately rather than just isolating moola
bandha. This includes hip/glute strengthening, dynamic balance
training, functional training and coordination of the PFM with
different tasks, PNF, and other rehab techniques.
Connecting the Breath with the Pelvic Floor

Sadly, some clients still report being told by a medical profes-
sional to “just relax”, “have a glass of wine”, or “stop holding
your pelvic floor tight”. If only it were that easy! Visualization
using bony landmarks can help ground the ethereal idea of
“releasing the pelvic floor”. We can offer breath cue visualiza-
tions to encourage optimal breathing patterns and relaxation of
the PFM. If the client desires to strengthen the pelvic floor,
accentuate the PFM concentric contraction during exhalation
and coordinate this movement with a contraction of the trans-
verse abdominals.
Asana
Asana, or physical postures, are the most widely known aspect of
yoga. Prior to performing asana, warm-ups are an ideal way to
introduce movement. Gentle and slow movements combined
with conscious breathing, act to warm up muscles, lubricate
joints, and direct the focus of the student inward to the mind–
body–spirit connection. The author recommends starting a yoga
practice by warming up each direction of the spine: flexion/
extension, right/left side bend, and right/left rotation. There are
numerous warm-ups to choose from. For the sake of brevity, the
author chose three warm-ups for this chapter.
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Yoga 191
Warm-ups
Cat/Cow
Start in table top position on hands and knees with hands directly
under shoulders and knees directly under hips.
1. Inhale, prepare for movement.

2. Exhale, pull the belly button up towards the spine into lumbar
flexion, looking toward the navel.
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3. Inhale, send the ischial tuberosities and coccyx up toward the

ceiling, arching the back and softening the chest toward the
floor.
4. Repeat for 5–10 breaths.
Wag the Tail

1. Inhale to prepare.
2. Exhale, draw the right shoulder towards the right hip. The
movement of hiking the hip towards the shoulder will create a
C curve in the spine. If desired, bring the right ear to the right
shoulder.
3. Inhale to center.
4. Exhale, switch to the left side C curve.
5. Repeat alternating sides for 5–10 breaths.
Thoracic Rotation
1. Inhale, bend the right elbow, keep the left elbow straight and
look to the left.
2. Exhale, untwist, and come back to table top.
3. Inhale, bend the left elbow, keep the right elbow straight and
look to the right.
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Yoga 193
4. Exhale, untwist, and come back to table top.

5. Repeat alternating sides for five breaths.
Rock Backs
1. Start in table top with feet together and knees apart.

2. Inhale, shift pelvis back keeping the spine neutral, bending
only at the hip crease.
3. Exhale, pull torso back to the starting point, keeping the hands
planted and pulling back with the core.
4. Rock back for five breaths.
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Asana
The following postures can be performed separately or as part of
a series. There are several postures that are beneficial for urologi-
cal disorders. For the sake of brevity, the author has chosen a few
postures to discuss in depth. Not every client has the same
physical profile, so it is best to evaluate each patient and prescribe
postures according to the patient’s musculoskeletal needs.
Instruct your patients to move consciously in and out of the pos-
tures and use props such as pillows, blankets, and cushions, to
make the postures as comfortable as possible.
Child’s Pose (Garbhasana)

Child’s Pose is a popular yoga posture and often prescribed in
physical therapy to increase lumbopelvic flexibility.
Instructions: Start in table top. Bring the feet together and rock
back so the buttocks are on the heels and the chest is resting on
the thighs. Feel the lateral and posterior–lateral expansion of the
rib cage with inhalation.
Modifications: Place a blanket under the thighs (for limited
knee ROM, rolled towel under the top of the ankle (for limited
ankle ROM), blanket at the hip crease to increase the hip angle
(open the knees more for anterior hip impingement), forehead on
stacked fists or a bolster.
Benefits: Child’s Pose increases lumbopelvic flexibility and
calms the sympathetic nervous system. Some students feel an
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Yoga 195
additional stretch in the anterior thigh and ankle. As the student

releases into the posture, the abdomen softens towards the
floor. For students with gastrointestinal issues, this can be a
helpful posture for releasing gas. This posture offers an opportu-
nity for imagery of the PFM from the access point of the ischial
tuberosities. Bringing attention to the sitz bones, imagine draw-
ing a circle around the ischial tuberosity, softening the tissue
around the attachment sites of the hamstrings, adductors, and
sacrotuberous ligament.
Variation: To increase flexibility of the latissimus dorsi and
improve respiration: Walk the hands, arms, and shoulders to the
right. Feel the left rib cage expanding laterally on inhalation.

Exhale, allowing the body to settle towards the floor. Hold for
5–10 breaths and repeat on the other side.
Prescription: Choose this posture for your patients with con-
stipation, overactive bladder (OAB), interstitial cystitis/painful
bladder syndrome (IC/PBS), and dysmenorrhea.
Special note: Transform child’s pose into a restorative posture.
Place a bolster between the inner thighs, reaching the spine long
as the student lays forward. Hug the arms around the front end of
the bolster.
Sphinx (Bhujangasana)
Sphinx is a gentle spinal extension posture that can be used alone
or as a preparation for a deeper back bend, i.e.: cobra or upward
facing dog.
Instructions: Start prone. Press the top of the feet and pubic
bone into the ground as the arms reach forward. The elbows are
directly underneath the shoulders, forearms connecting with the
ground, and palms and fingers press into the mat. Keep the cervi-
cal spine neutral, reaching out through the top of the head and
out through the feet.
Modifications: Place a pillow under the abdomen if the stretch
is too intense in the lumbar spine or abdomen; rest the chest on a
pillow.
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Benefits: Shoulder stabilization; myofascial release of the

abdomen; increases tissue excursion post-abdominal surgery;

strengthens back musculature; lengthening of the abdominal wall
without overstretching the anterior hip capsule.
Variations: Squeeze a block between hands for isometric
shoulder internal rotation; pull a resistance band outward for
shoulder external rotation.
Contraindications: Spondylolisthesis, 2nd/3rd trimester, recent
abdominal surgery.
Precautions: Limited trunk extension ROM; pain that
increases with extension i.e.: spinal stenosis, sacroiliac dysfunc-
tion; active flare of bladder or abdominal pain/menstrual pain/
endometriosis.
Prescription: Choose this posture for your patients with OAB,
IC/PBS, dysmenorrhea and constipation.
Supine Twist (Supta Matsyendrasana)

Supine Twist is a gentle twist that can be used alone or as a prep-
aration for a deeper twist i.e.: revolved triangle pose. Twists are an
effective myofascial release for the abdomen and helpful for
digestive issues, including constipation.
Instructions: Start supine with knees bent, feet on the ground,
arms out to the side, and palms facing the ceiling. Inhale. Exhale,
bringing the knees to the left. Stay for 3–5 breaths, encouraging
lateral expansion of the rib cage as the abdomen rises to the
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Yoga 197
ceiling during inhalation. To switch knees to the right, engage the

abdominals on the exhalation. Stay for 3–5 breaths.

Modifications: Place a block or pillow under the knee to

decrease the shear at the sacroiliac joint; place a block or pillow
between the knees to decrease hip internal rotation of the top leg;
recline on pillow during the second and third trimester.
Benefits: Myofascial release of the abdomen and chest wall;
increases tissue excursion post-abdominal surgery.
Contraindication: Recent abdominal surgery.
Precautions: Lumbopelvic pain that increases with spinal
rotation.
Prescription: Choose this posture for your patients with
coccydynia, OAB, IC/PBS, and constipation.
Happy Baby (Ananda Balasana)
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Happy Baby (shown modified) is commonly recommended by

physical therapists to encourage decreased resting activity of the
PFM and adductors.
Instructions: Start supine in hip flexion/abduction, knee flex-
ion, and ankle dorsiflexion. Hands can hold the outside of the
feet, or wherever the student can reach. Keep sacrum heavy and
spine long. Stay for 3–5 breaths, visualizing the coccyx lengthen-
ing toward the floor during each inhalation.
Modifications: Grab the inside of the ankles and open the
knees wider; place a strap over the arches, practice one side at a
time with the other leg extended on the ground.
Benefits: Increases flexibility of the posterior thighs and adduc-

tors; releases lumbar spine; calms the sympathetic nervous sys-
tem; releases PFM.
Variations: Pelvic floor drop: resist the knees as they press into
flexion/abduction/external rotation.
Contraindication: 2nd/3rd trimester of pregnancy.
Precautions: Lumbopelvic or hip pain that increases with hip
flexion.
Prescription: Choose this posture for your patients with coc-
cyx pain, OAB, and vulvar pain.
Downward Facing Dog (Adho Mukha Shvanasana)

Downward Facing Dog is an inversion pose that allows quieting of
the sympathetic nervous system, enabling the student to experi-
ence a moment of introspection. This is particularly valuable
when coupled with conscious breathing.
Instructions: Start in table top. Send the sitz bones back to
where the wall meets the ceiling, keeping the back straight. The
knees should be bent if there are restrictions in the hamstrings
and lumbar spine. Feet can walk back until the first sensation of
stretch is achieved. While breathing in this posture, visualize the
tailbone reaching toward the ceiling during inhalation, allowing
the pelvic floor muscles to release.
Modifications: If the patient experiences wrist pain, modify by
placing the forearms on the ground (Dolphin Pose). For those
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Yoga 199
unable to transfer to the ground, or during pregnancy, the palms

can be on a wall with a flat back and hip angle at 90°.
Benefits: Increases flexibility and retrains muscular holding
patterns; elongates the myofascial planes of the plantar fascia,
calves, hamstrings, sacrotuberous ligaments, PFMs; builds core
strength; elongates the spine.
Variations: Pedal the feet, alternating knee flexion (“walking
the dog”), lift one leg up in the air (“downdog split”).
Contraindication: Uncontrolled high or low blood pressure;
shoulder/wrist injury.
Precautions: Acute pudendal neuropathic pain that is irritated
with hip flexion; restrictions in the hamstrings and low back
(bend knees to modify).
cyx pain, prolapse, and vulvar pain.
Note: Downward Facing Dog can become a restorative pos-
ture by resting the chest and hip crease on a plinth or bed.
Half Moon (Ardha Chandrasana)

Half Moon offers an opportunity to build postural awareness and
strength in a standing pose while lengthening the side body.
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Instructions: Start in Mountain Pose with feet hip distance

apart, rib cage over pelvis, scapula down the back, neck long.
Inhale the arms up and overhead. Exhale and bring the hands into
a steeple position. Inhale, reach long and over to the right with the
upper body while the pelvis and legs stay heavy and grounded.
Press down through the left foot to further elongate the tensor
fasciae latae. Exhale, reaching out to come back to neutral. Repeat
on the other side. Add an additional pelvic shear to the side away
from the direction of the arms for an additional lateral stretch.
Modifications: For limited shoulder range of motion or pain,
use a strap or keep the arms down with the strap behind the back.
If the pull is too intense at the lateral hip, focus on the side bend-
ing the trunk.
Benefits: Myofascial release of the lateral line; increases rib
mobility and diaphragmatic excursion, increases flexibility of the
latissimus dorsi and quadratus lumborum.
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Yoga 201
Variations: Allow the pelvis to shift to the opposite side of

where the hands and arms are reaching, encouraging further
elongation of lateral line.
Precautions: Watch alignment for those with sacral torsions:
use the verbal cue “Imagine you are between two planes of glass”;
spasm of the quadratus lumborum.
cyx pain, constipation, and pudendal neuralgia.
Warrior 1 (Virabhadrasana)
Warrior 1 is a grounding standing posture that can be performed

with the hand on the wall or a chair for balance.
Instructions: Start in Mountain Pose. Squat halfway, keeping

the spine long and bending only from the hip crease. Send the
right leg back, coming into a split stance. The left knee bends, but
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not forward over the toes. Keep the left knee in line with the
second toe. Traditionally, the right leg turns out slightly, but the
author teaches this posture first with a parallel back leg for knee
sensitivities and pelvic floor dysfunction irritated by external
rotation of the hip. If the student tolerates the back leg in external
rotation, encourage both anterior superior iliac spines (ASIS) to
remain facing the front of the mat. Inhale the arms up, palms
facing each other. Hold for five breaths.
Modifications: Turn back leg parallel to avoid adverse tension
at the medial aspect of the knee; widen the base of support as
needed for balance; hands on hips for shoulder discomfort.
Benefits: Strengthens the lower extremity; increases proprio-

ception; improves balance; lengthens anterior thigh and adduc-
tors; lengthens iliopsoas and abdominal wall.
Variations: Side bend to the side of the knee that is
forward; sternum lifts into thoracic extension; vary degree of
knee flexion.
Precautions: Medial knee pain; poor balance.
Prescription: Choose this posture for your patients with stress
UI, dysmenorrhea, and IC/PBS.
Bound Angle (Badha Konasana)

Bound Angle is a simple and safe hip opener.
Instructions: Sit on the mat with the spine long, feet together
and knees apart. Ask the patient to sit on the edge of a blanket if
unable to maintain a neutral spine. Hands can hold the ankles or
feet.
Modifications: Sit on a pillow or bolster to accommodate for
tight hamstrings, weak spinal erectors and/or hip restrictions;
recline this posture if the patient experiences vulvar pain (supta
badha konasana); if the patient experiences sacral pain, modify
with supine frog supported with bolster under the knees.
Benefits: Adductor and PFM release.
Variations: Seated pelvic clock; spinal flexion/extension/
rotation/SB.
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Yoga 203
Precautions: Sacral pain; pain with sitting (vulvar and

pudendal neuropathic pain); limited hip external rotation; lim-
ited hip flexion.
IC/PBS, vulvar pain, and dysmenorrhea.
Restorative Fish (Matsyasana)

Restorative Fish opens the chest and encourages ease with
breathing.
Instructions: Place the bolster lengthwise on the mat. Bring
the ischial tuberosities to the edge of the bolster and on the
ground. Lie back over the bolster and open the arms out to the
side with the palms to the ceiling. Legs can be bent, out straight,
in half lotus, up the wall or in badha konasana (feet together,
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knees apart). Optional leg strap at the thighs can encourage

releasing of the hips. Additional blankets can be added for
warmth. Stay in this position for 3–10 minutes.
Modifications: Towel under the head for those with forward
head posture; blocks/blankets under the knees if legs are in badha
konasana; bolster under knees if legs out straight.
Benefits: Opens the chest wall, calms the sympathetic nervous
system, relaxes the lumbopelvic girdle.
Precautions: For sensitivity with lumbar extension, take a
blanket perpendicular to the mat and place it at the mid-thoracic
spine instead of a bolster and support with the bolster under the
knees.
constipation, dysmenorrhea, OAB, and IC/PBS.
Restorative Goddess
Restorative Goddess allows for deep relaxation, hip opening, and
calming of the sympathetic nervous system.
Instructions: Place the bolster lengthwise on the mat. Support
the head of the bolster with a block, blanket, or bolster. Bring the
ischial tuberosities to the edge of the bolster and still on the ground.
Lay back over the bolster and open the arms out to the side, palms
to the ceiling. Legs can be out straight, in half lotus, or in badha
konasana (feet together, knees apart). With the legs in badha
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Yoga 205
konasana, a strap can be placed at the sacrum, over the anterior

thigh, and looping over the dorsal aspect of the foot for further
support. Additional blankets can be added for warmth. Stay here
for 3–10 minutes.
Modifications: Towel under the head for those with forward
head posture; blocks/blankets under the knees if legs are in
Badha Konasana; bolster under knees if legs are out straight.
Benefits: Opens the chest wall, calms the sympathetic nervous
system, and relaxes the lumbopelvic girdle.
Contraindications: Coccyx pain; sacroiliac pain.
Precautions: If sensitive to lumbar extension or coccyx pain,
create a ramp at the bottom of the bolster to decrease the angle
and soften the floor to accommodate for structures in the poste-
rior pelvic girdle.
Prescription: Choose this posture for your patients with vulvar
pain, dysmenorrhea, IC/PBS, and OAB.
Savasana
Traditionally, yoga practice ends with Corpse Pose, or Savasana
(also spelled Shavasana). In Savasana, the patient experiences a
physical letting go (muscles relaxing, physiological quieting) and
the deeper mental space of being aware of what is going on
around you while simultaneously being present to the self. If the
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student is unable to creating the time/space for Savasana at the

end of a practice session, the author recommends taking 5–10
breaths focusing on grounding down through the sitz bones if
sitting, or through the feet if standing. This gives the body–mind–
spirit a moment to integrate the changes that occurred during
practice.
Research performed by Sharma et al. on the benefits of
Savasana demonstrated a decrease in systolic blood pressure, dias-
tolic blood pressure, pulse rate, respiratory rate, and rate pressure
product when the subject performed Savasana daily for 10 minutes
for four weeks. It suggests that a person practicing Savasana can
successfully reduce the physiological effects of stress.21
Postural Awareness and Prolapse

One benefit of a consistent yoga practice is improved postural
awareness in daily activities. Body mechanics and maintaining
good spinal health is important not only for CPP disorders but
also for urological disorders with supportive dysfunction. Research
by Sapsford et al. showed an increase in resting activity of the
PFM in the asymptomatic (no UI) group, which correlated with
increased lumbar lordosis. PFM activity influences bladder inhi-
bition and provides support to the pelvic organs. Over time,
adopting a non-slumped posture may protect against POP and
UI, as the PFM are less active in the slumped posture. Therefore,
the perfect storm of decreased lumbar lordosis, decreased PFM
activity, and decreased support of the pelvic organs may increase
the risk for UI and POP.22
Unweighting the pelvic floor a few times during the day can be
helpful for POP. Practicing supported bridge with a bolster or
block under the sacrum is restorative to the pelvic girdle. PFM
contractions can be practiced in this posture. Maintaining good
bowel habits (stool consistency, not straining, etc.), strengthening
the lumbopelvic girdle, avoiding valsalva, and coordinating the
breath/core/pelvic floor with lifting will help prevent the POP
from getting worse.
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Yoga 207
Conclusions
I hope this chapter serves as a launching off point to learn more
about yoga and other available movement therapies. When prescrib-
ing postures, please be mindful of the possibility of trauma. Remind
the patient often that they must listen to their body to guide what
feels appropriate for them and never to try to push through the pain.
References
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“9x6” b2446 Healing in Urology: Clinical Guidebook to Herbal and Alternative

Flourish Physical Therapy, Optimizing Pelvic

Yoga has been used as an adjunct treatment modality for fibromy-

Brief History of Yoga

b2446_Ch-09.indd 185 4/8/2016 2:53:23 PM

186 Healing in Urology

Efficacy of Yoga as a Movement Therapy

based practice as defined by the American Physical Therapy

• Increase strength, flexibility, vigor, acceptance, relaxation,

In the clinical setting, physical therapists and other health-

b2446_Ch-09.indd 186 4/8/2016 2:53:23 PM

enhance core stability, increase flexibility and encourage proper

when there are muscular holding patterns in the pelvic girdle. On

Table 1. Breath Cues — Visualizations for the Breath and PFM

Landmark Inhale Exhale

b2446_Ch-09.indd 187 4/8/2016 2:53:23 PM

188 Healing in Urology

stability and neuromuscular control allows for continence and

concept emphasizes the importance of breath retraining within

1. Inhale into the belly.

When this rhythm is established you can layer on the Ujjayi

b2446_Ch-09.indd 188 4/8/2016 2:53:23 PM

stop and recognize any new sensations or softening in the body.

Nadi Shodhana is known as the Alternate-Nostril Breath/

Keep the breath smooth, long, meditative and gentle to bal-

1. Inhale through the nose.

b2446_Ch-09.indd 189 4/8/2016 2:53:23 PM

190 Healing in Urology

overactivity of the pelvic floor and abdominal muscles, it is

Connecting the Breath with the Pelvic Floor

b2446_Ch-09.indd 190 4/8/2016 2:53:23 PM

1. Inhale, prepare for movement.

b2446_Ch-09.indd 191 4/8/2016 2:53:23 PM

192 Healing in Urology

3. Inhale, send the ischial tuberosities and coccyx up toward the

Wag the Tail

b2446_Ch-09.indd 192 4/8/2016 2:53:30 PM

4. Exhale, untwist, and come back to table top.

1. Start in table top with feet together and knees apart.

b2446_Ch-09.indd 193 4/8/2016 2:53:34 PM

194 Healing in Urology

Child’s Pose (Garbhasana)

b2446_Ch-09.indd 194 4/8/2016 2:53:42 PM

additional stretch in the anterior thigh and ankle. As the student

right. Feel the left rib cage expanding laterally on inhalation.

b2446_Ch-09.indd 195 4/8/2016 2:53:44 PM

196 Healing in Urology

Benefits: Shoulder stabilization; myofascial release of the

abdomen; increases tissue excursion post-abdominal surgery;

Supine Twist (Supta Matsyendrasana)

b2446_Ch-09.indd 196 4/8/2016 2:53:44 PM

ceiling during inhalation. To switch knees to the right, engage the

abdominals on the exhalation. Stay for 3–5 breaths.

Modifications: Place a block or pillow under the knee to

Happy Baby (Ananda Balasana)

b2446_Ch-09.indd 197 4/8/2016 2:53:48 PM

198 Healing in Urology

Happy Baby (shown modified) is commonly recommended by

Benefits: Increases flexibility of the posterior thighs and adduc-

Downward Facing Dog (Adho Mukha Shvanasana)