Yoga for Cystitis: Simple Poses to Calm Bladder Pain

If you’ve ever dealt with cystitis, you know the burning, the urgency, and the overall frustration. While antibiotics treat the infection, many people look for extra ways to feel better while the medicine does its job. Yoga is a low‑impact option that can relax the pelvic floor, improve blood flow, and lower stress – all things that help ease cystitis symptoms.

Why Yoga Helps When Your Bladder Hurts

First, yoga encourages deep breathing. When you breathe slowly and fully, the body releases cortisol, a stress hormone that can make inflammation worse. Less stress means the bladder’s lining is less irritated. Second, gentle stretches open up the hips and lower back, areas that often hold tension when you’re constantly rushing to the bathroom. Releasing that tension reduces pressure on the pelvic organs. Finally, many yoga poses activate the parasympathetic nervous system, the “rest‑and‑digest” mode that supports healing and improves bladder function.

Top Gentle Poses to Try at Home

1. Supta Baddha (Reclining Bound Angle) – Lie on your back, bring the soles of your feet together, and let your knees fall open. Place a pillow under each knee if it feels tight. Stay for 3–5 minutes, breathing into your lower belly. This pose opens the groin, eases pelvic tension, and promotes gentle blood flow.

2. Cat‑Cow (Marjaryasana‑Bitilasana) – Start on hands and knees. Inhale, drop your belly, lift your head (Cow). Exhale, round your spine, tuck the chin (Cat). Move slowly for a minute. The rocking motion massages the lower back and encourages the bladder to empty more comfortably.

3. Child’s Pose (Balasana) – Kneel, sit back on your heels, stretch arms forward, and rest your forehead on the mat. Hold for 2–3 minutes. This calming pose reduces overall stress and gently stretches the hips, which can relieve pressure on the bladder.

4. Legs‑Up‑The‑Wall (Viparita Karani) – Sit with one side against a wall, swing your legs up, and lie back so your calves rest on the wall. Keep the position for 5 minutes. The inversion helps drain excess fluid from the pelvic area and can ease swelling.

5. Pelvic Floor Relaxation – Sit comfortably, inhale deeply, and as you exhale, imagine letting go of any tightness in the area between your hips and belly. Do this for a few breaths. It trains the muscles to stay relaxed, which can reduce urgency.

Do each pose slowly, listening to your body. If any movement causes sharp pain, skip it and try a milder variation. Aim for a short 10‑minute routine once or twice a day, especially after meals when the bladder tends to be more active.

Remember, yoga isn’t a cure for infection, but it can make the uncomfortable days easier to manage. Pair these poses with plenty of water, a balanced diet, and your doctor’s prescribed meds. Over time, you’ll notice less urgency, less burning, and a calmer feeling overall.

Give the routine a try this week. You’ll be surprised how a few minutes of gentle movement can change the way your bladder feels. Keep it simple, stay consistent, and let your body heal naturally alongside the medical treatment.