Wether you are a new mom that wants to avoid urinary incontinence or are already struggling to hold everything in when you laugh, these yoga poses are for you!

Note, however, that it is recommended that you validate your ability to do physical activity with a health professional. The poses are for information purposes only.

1. Tadasana (Mountain Pose)

Mountain pose may seem simple. But when you break it down, it's far from it. Start by standing with your feet hip-width apart. Lift each of the toes, then drop them back to the ground. Feel the 4 corners of your feet firmly planted on the floor. Feel your quadriceps lift, which pulls the kneecap up. Breathing is through the belly, but you can feel the deep abdominal muscle (transversis abdominis) contracting below the navel. You feel stable. The shoulders are relaxed with the arms at the side of the body and the palms open in front of you. Your eyes are closed to allow you to concentrate on the sensations.

Here the most important part is the breathing. The belly and the sides of the ribcage are the places that come in for the breath. The upper chest is immobile. This takes the pressure off the lower abdomen, and thus the pelvic floor.

** if the breathing is too difficult standing up, try lying down on the floor in Savasana! It's the same posture, just horizontal!

2. Utkatasana (Chair pose)

Chair pose is quite a challenge! It's standing in a squat position, while lifting your arms to the sky. The feet are once again hip-width apart, the quadriceps are activated and the abdominal muscles as well. However, breathing should remain fluid, especially through the sides of the rib cage. If holding the arms up is too difficult, one can come and put the hands in prayer in front of the chest. Hold for a few breaths (20-30 seconds) and then you can return to the mountain pose.

If you feel pressure on the pelvic floor, stop!

3. Ashta Chandrasana (High Lunge)

High lunge is a classic in yoga. It combines balance and endurance. It is often a transitional pose, but when sustained, it is excellent for training the legs and abdomen! The feet are hip-width apart, the front leg at a 90° angle to the floor. The back leg is active and the toes push into the floor. Breathing is through the sides of the rib cage or through the belly. As in chair pose, the hands can be raised or in prayer in front of the chest.

4. Bālāsana (posture de l'enfant)

Excellent pose to end the sequence! This posture stretches the back and relaxes the muscles. But it is far from being passive! The hands push into the floor to bring the shoulder blades down to the lower back. The elbows can be raised for additional challenge. The breathing is slow and deep.

Come back to it as much as you need!

Written by: Andrée-Anne Lorrain, M.Sc. pht, B.Sc. infirmière clinicienne