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ENLARGED PROSTATE

Numerous studies show that exercise can help reduce the risk of benign prostatic hyperplasia (BPH). Certain yoga poses can also help improve the symptoms of BPH. Studies show that by strengthening the pelvic floor muscles can reduce pelvic tension and improve bladder control and comfort in urination. The studies also suggest that BPH can be prevented through lifestyle choices and maintaining prostate health.

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Yoga can also be extremely effective at reducing anxiety and stress. The more you can manage your anxiety and find ways to release tension, the better you will be at handling any health challenge. 

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The following poses are good for strengthening the pelvic floor and may help improve symptoms of an enlarged prostate. They can also help to reduce stress.

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COBBLER POSE (Baddha Konasana)

The Cobbler Pose is a seated pose that can help release pelvic tension. Sitting on a cushion can make this pose easier. 

  1. Sit down with your legs extended. 

  2. Bend knees to the sides, placing soles of the feet together, as close to the pelvis as you comfortably can

  3. Hold your hands clasped around your feet

  4. Gently lower the knees as far to the ground as they can go, releasing any tension in the hips

  5. If you are able, after you've released the hips, walk hands out in front of you​

  6. Hold and breathe deeply into the pose

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RECLINING BIG TOE POSE (Supta Padangusthasana)

This pose can strengthen the pelvic floor and release tension. A yoga strap is recommended.​

  1.  Lie on your back with both legs extended

  2.  Bend your left knee and pull it toward your chest, keeping your right leg pressed into   the floor, toes pointed upward

  3.  Loop the strap around the bottom of your left foot and straighten the leg toward the   ceiling

  4.  Breathe deeply into the pose

  5.  Drop the left leg toward the left side of the body, still keeping the right leg pressed   into the floor

  6.  Repeat on other side​

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HERO POSE (Virasina)

  1. Hero Pose is a seated position that can help release pelvic tension around the prostate. If you have any knee issues, sit on a cushion. 

  2. Kneel down and lower your bottom to the floor, so you are sitting between your feet with your knees to the floor and feet pointing to the back of the room

  3. Rest your hands on the thighs with palms down

  4. Keep the weight between the hips, trying not to put too much pressure on the knees

  5. Try to sit as straight upright as possible, so the spine is lengthened

  6. Hold for up to 5 minutes

  7. Get out of the pose by rolling to one side to release the legs

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