00:00Namaste everyone. Let's do some more exercises for bladder issues. Let's take a folded blanket or
00:06a block and sit in bhajrasana. Again, if you're not able to sit in bhajrasana on your knees,
00:16then go ahead and place a pillow under your hips or the block will look like this. So instead of
00:23a block, you can sit on a pillow. Now let's place the block in front. Join the knees together,
00:33then make fist of your hands and bring either side of the navel. And inhale, extend your chest up.
00:42And as you exhale, bend forward, bring your forehead onto the block.
00:56And try to hold each yoga posture for 30 seconds to up to two minutes or optimal benefits.
01:12Then gently come back, release the block and stretch your legs out.
01:20Now, if you can bring your leg onto the thigh, that would be great. If not, you can bring
01:28close to the thigh on the ground. Now hold the leg, inhale, lift your chest up and let your heel
01:39give
01:39pressure gently to your lower abdomen as you go forward. Just slightly forward so that as soon
01:48as you start feeling the pressure here, that is good. With each exhalation, try to go forward if
01:56possible. Otherwise, hold wherever you are. Breathe. Each asana, 30 seconds to up to two minutes.
02:05Great. Change your leg.
02:14Inhale. And as you exhale, forward fold.
02:25Breathe.
02:34Good. Come back. Join the sole of the feet together. And again, lift your chest up and shake your legs.
02:49Gradually stop. Bring the hands on the back.
02:53Push with your hands and your feet. And lift your hips forward, up and forward. And then down.
03:02Three to five times. Up and down.
03:10Up and down.
03:15Up and down. Then hold your feet and fold forward as you exhale.
03:33Inhale back.
03:35Bring the feet flat on the ground. Hands by the side of your hips. And inhale, lift your hips up,
03:43head back.
03:48Exhale down. Let's do three to five times. Inhale up.
03:57Exhale down.
04:01Inhale up.
04:06Exhale down.
04:08That's good. Now lay down on the back.
04:17Hands by the side.
04:18Hands by the side.
04:19Bend your right knee.
04:21And hold your right leg and press the leg towards your chest.
04:25And inhale, lift your head up, touch your forehead to the knee.
04:34Exhale down.
04:36Inhale.
04:38Inhale.
04:38As you exhale, bring your right leg to the left.
04:41Look to the right.
04:53Inhale.
04:54Exhale.
04:56Exhale.
04:58Repeat with the left leg.
05:00Inhale.
05:02As you exhale, lift your head up and touch your forehead.
05:05Take your forehead to the knee.
05:12Exhale.
05:13Drop your head down.
05:15Inhale.
05:16As you exhale, bring your left leg to the right.
05:19Look to the left.
05:25Remember, the longer you hold the asana, the better the benefits.
05:33Come back to the center.
05:35Bend your knees.
05:38Make the rotation of your knees.
05:45It looks like it's a knee rotation, but actually it's for the hips.
05:48bend your knees.
05:53Okay.
05:57Now the weight around.
06:11Let's wave the wrists to the right.
06:15And re engaging in a brother's memory.
06:17Bend your knees.
06:18Bend your feet.
06:18Bend your feet.
06:24Other way around.
06:33That's good.
06:34Now open your legs and hold your feet for a happy baby.
06:40Excellent asana.
06:43And rock side to side.
06:57That's good.
06:58Try to press your legs as down as possible.
07:08Stretch your legs and press them down.
07:18Stretch your legs up and press them down.
07:28Stretch your legs up and press them down.
07:35That's good.
07:37Let go.
07:37Stretch your legs out and relax.
07:42Remember to practice these asana twice daily will be helpful for incontinence of the bladder,
07:50overactive bladder, or even underactive bladder.
07:53So any issue related to the bladder will be solved.
07:57Namaskar.
