We’ve all experienced that moment when you transition into a yoga pose during class, and suddenly, you really have to pee. In my personal experience, four-letter expletives tend to cascade through my head as I decide whether to leave the room or wait it out. Will I disrupt the class if I get up to leave? Am I risking a urinary tract infection from holding it too long? Am I about to pee on my mat?
Ultimately, these questions do more than stress me out. They also steal my attention from my practice. To help me figure out the ethics and, er, mechanics behind whether it’s bad to hold your pee in during yoga class, I reached out to a urologist and a yoga teacher for their thoughts.
Resno, ali je slabo, če vas držiš?
Enkrat v celoti ne bi smelo imeti dolgoročnih posledic, pravi Rena Malik , MD, urolog in medenični kirurg. Vendar Malik pravi, da lahko večkrat drži za pee potencialno privede do disfunkcije mehurja. Opozori, da je to pogostejše za ženske, ki delajo v poklicih brez rednih kopalniških odmorov. V teh okoliščinah se vaš mehur se lahko raztegne in začne s šibkim krčenjem, ko urinirate, tako da se ne izprazni vse urin, ko končate, pravi.
To neučinkovito krčenje lahko potencialno privede do okužb sečil (UTI) ali v najslabšem primeru Zadrževanje urina - Pogoj, v katerem ne morete v celoti izprazniti mehurja.
Moram pokukati sredi razreda! Kaj naj naredim?
Najprej ne paničite. Nato se prilagodite svoji praksi. Malik predlaga, da se motite tako, da se osredotočite na nekaj drugega - kot učitelj ali poza, ki jo izvajate. Če še vedno čutite nagon, Malik priporoča, da naredite vrsto hitrih vaj Kegel, da olajšate to intenzivno, da moram občutek.
Seveda, če je želja prevelika ali čutite kakršno koli bolečino, se lahko vedno oprostite. Medtem ko ni najslabše Stvar na svetu, da se za kratek čas zadržuješ, tega ne želite storiti s tveganjem, da si sami poškodujete (ali umazano).
Kako lahko pustim, da pokukam, ne da bi motil druge?
When you just can’t hold it in any longer, try to pick an opportune moment to leave the class. Instead of climbing over fellow students right as they settle into Savasana, slip out of the room during a more active sequence, suggests Lisa Jang , učitelj in trener Yin joge. V tistih časih aktivnega gibanja Jang pravi, da nihče ne bo opazil, če se prikradete in prikradete nazaj. Toda ko je Savasana ali ko bomo res tihi, bodo ljudje vedeli - energija se bo premaknila v sobo, pravi.
Jang says she often allows for a bathroom break in her class after the last yin yoga pose, and before she starts her sound therapy. Leaving to go to the bathroom in the middle of a sound bath can be disruptive to your energy as well as those of others around you, says Jang. We want them settled and just resting—and not having somebody walk out to go to the bathroom, she says.
Kako se lahko izognem potrebnem odmoru med poukom?
Although you may feel inclined to chug water prior to stepping into the studio, opt to take small sips of water instead. The same goes for throughout class. This can help you avoid those emergency bathroom breaks—and allow you to be fully present in the class.
