1. Kegel Exercises:
- Squeeze your pelvic floor muscles as if trying to stop urine flow.
- Hold for 10 seconds, then relax for 10 seconds.
- Repeat 10 times, aiming for 3 or 4 sets daily.
2. Yoga Poses:
- Chair Pose (Utkatasana):
- Stand with feet hip-width apart, raise arms.
- Bend knees into a squat, hold for 3-6 breaths.
- Triangle Pose (Trikonasana):
- Stand wide, turn right foot 90 degrees.
- Reach right hand down to right foot, left arm up, hold, then switch sides.
- Squat Pose (Malasana):
- Stand with feet wide, toes out, squat down deeply, hold for 30 seconds.
3. Mula Bandha:
- Engage pelvic floor muscles by lifting them inward and upward.
4. Posture Correction:
- Focus on maintaining good posture throughout the day.
5. Mindfulness and Meditation:
- Practice mindfulness to reduce stress and improve mental health.
Consult a healthcare professional before starting, especially if you have specific concerns.
Video: Watch how to do it.https://youtu.be/KYzmasNx48c?feature=shared
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