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Yoga can support the treatment and aid quick recovery by reducing severity of symptoms, aiding quicker recovery, and strengthening the system for guarding against future infections
There are easy asanas that you can do even during the infection, without putting strain on the system. (Getty)
As temperatures rise, so do the chances of urinary tract infections (UTIs). UTIs can affect both genders, but rough estimates suggest 80 per cent cases afflict women. The summer heat, humidity and dehydration often strain the urinary system. By chance, if this also gets combined with use of public washrooms, synthetic underwear, and/or eating spicy food at irregular intervals, it becomes the perfect breeding ground for UTIs.
Medical care is required to take care of the infection and the symptoms of burning and irritation, frequent urination, fever, chills, and pain in the lower abdomen.
Yoga can support the treatment and aid quick recovery by a) reducing the severity of symptoms, b) aiding quicker recovery, and c) strengthening the system for guarding against future infections.
The last point is important because it is common knowledge that UTI tends to be a repeat offender: once it latches on, the person becomes prone to getting it frequently.
Try this Yoga sequence to strengthen your system, and to prevent UTI from becoming routine.
(Please note: These poses are supportive in prevention and recovery, but they won’t kill bacteria when UTI is active. Always treat UTIs with medical care.)
YOGA SEQUENCE FOR UTI
Dr Nibedita KS, Medical Officer at Arogyadhama Health Centre, SVYASA, Bengaluru, suggests certain poses for UTI. These are easy asanas that you can do even during the infection, without putting strain on the system.
The Hare Pose or Shashankasana
This helps to relax the pelvic floor muscles and reduces tension in the body and mind.
Shashankasana is similar to the Child’s Pose or Balasana—the only difference is: in Shashankasana, the hands rest in front, with palms facing down; in Balasana, the hands are placed close to the hips, with palms facing upward.
The Steps:
Start in Vajrasana, sitting upright on the hollow formed by the feet, keep knees together and palms resting on the thighs.
Inhaling, lengthen your spine.
Exhaling, bend the torso forward, and slide the arms in front.
Rest your forehead on the floor, and let the arms rest on the floor ahead.
Hold for 30 seconds, then return to Vajrasana.
Baddha Konasana or Bound Angle Pose—also known as Bhadrasana or Throne Pose
This is a stable asana sometimes used for meditation. Here, the soles of the feet touch each other and the knees drop outward, opening the groin while keeping the spine upright.
By stretching the pelvic floor, it strengthens the muscles that control bladder function. This leads to better functioning of the bladder and urinary organs. The upright posture also aids proper functioning of the urinary tract and other organs. All these helps prevent urinary issues.
The Steps:
Sit with legs extended.
Bend your knees. Bring the soles of your feet together.
Hold the ankles or feet with both hands
Sit with the back straight and let the knees drop gently to the floor.
Breathe normally for 1 minute.
Release the pose by bringing the knees together and stretching the legs forward.
Malasana or The Wide Squat Pose
This pose improves pelvic blood circulation which enhances functioning of the urinary organs. It also stimulates the excretory systems, thus aiding detoxification. This pose also helps relieve tension.
The Steps:
Stand with feet slightly wider than hips, toes turned out.
Bend knees and squat down, keeping your heels firmly on the floor.
Bring palms together at chest in the Namaste pose. Try to press the knees apart with your elbows.
Sit straight, lengthen the spine, lift the chest, and relax the shoulders.
Breathe normally as you sit there for a few moments. Then release the pose and come up.
BREATHING PRACTICES FOR RELIEVING DISCOMFORT & TO BUILD IMMUNITY
In addition to the above Yoga poses, certain Pranayama help too. These can be done either as part of the sequence, or by themselves three times a day.
These don’t directly treat urinary tract infections but contribute in calming the discomfort in UTI. They also prevent UTIs by properly channelling energy (prana) into the area, thus building immunity.
The breathing practices are:
Deep Diaphragmatic breathing
Anulom Vilom Pranayama or Alternate-Nostril Breath
Bhramari Pranayama or Bee Breath
For description of breathing practices, see here.
Last but not least, add Sitz baths to your daily routine, says Dr Nibedita. For this, sit with your perineum immersed in a tub of water at normal-cool temperature for 10-15 minutes. This helps to relieve discomfort and pain.
The author is a journalist, cancer survivor and certified yoga teacher. She can be reached at swatikamal@gmail.com.
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