Stretch it Out for International Yoga Day!

June 21^st is International Yoga Day. When it comes to urologic conditions and diseases, it is often suggested for people to add forms of self-care into their lives to help better manage their stress levels.

Stress can affect our physical and mental health in many ways. Constant stress can lead to problems including high blood pressure, heart disease, obesity and diabetes. Research suggests stress can also affect our urologic health. For instance, stress can increase the chances of developing a urinary tract infection (UTI). That’s because when we are stressed, our bodies release a hormone called cortisol. This reduces our immune response, which can lead to UTIs.

Stress can result in the need to pass urine more often. Being very anxious and stressed can trigger your body’s “fight or flight” response. This can lead to urinary urgency, frequency and urine leakage. Stress may cause flare-ups of interstitial cystitis or painful bladder syndrome which is a condition associated with bladder pain, and pressure. It may also worsen symptoms in people with overactive bladder (OAB). Having any of these conditions can also increase a person’s stress, because you are always worried you may not be able to make it to the bathroom in time. This creates an unhealthy cycle.

Chronic stress can also cause pain in many places in your body, including your head, neck, shoulders and back. It can cause tension in the pelvic floor, which can lead to pelvic pain. Taking steps to reduce the stress in your daily life can help reduce pain in your pelvic floor muscles and the rest of your body.

Yoga is a great way to help manage stress by adding some movement to your day and giving you time to relax your body. There are many places to get started in your yoga practice. These include:

• Going to a local yoga studio. This is a great way to also spend time with friends or meet new people.
• Check your local community center. This may be a better low-cost or free way to add yoga into your routine.
• Browse yoga videos on YouTube. If you’re looking for a free, at-home yoga practice, there are many yoga videos on YouTube you can watch and follow along for free.

Want to get started now? Try out some of these common stretches below:

• Happy Baby Pose – While lying on your back, open your knees wide and pull toward your head. You can either hold your legs with your arms on/behind your knees or at your ankles. Hold this position or gently roll from side to side.
• Child’s Pose – On your hands and knees, spread your knees wide and keep your toes touching. Lean forward gently and place your upper body between your legs. Stretch your arms out in front of you.
• Adductor Stretch (Lying Butterfly Pose) – Relax on your back with the bottoms of your feet together and let your knees relax out to the sides. You can place pillows under your knees for support if needed.
• Piriformis Stretch (Thread the Needle Pose) – While lying on your back with your knees bent, place your left ankle on your right knee. Pull your right thigh into your chest. You should feel a stretch on the outside of your left hip. Repeat on the other side.

Happy International Yoga Day!