https://www.bensnaturalhealth.com/blog/yoga-for-prostate-enlargement/1) The Cobbler Pose (Baddha Konasana)
The Cobbler pose, also known as the butterfly stretch, is one of BPH’s easiest yoga poses. It is designed to help relieve pelvic tension. It is done in a seated position. And, it is recommended for those who are new to yoga that they use a cushion or a mat that they will sit on.
To do the Cobbler pose, start by sitting down on the floor with the legs extended in front of you. Bend the knees to the sides and place the soles of the feet so that they are touching. Use your hands to clasp the feet and hold them together. The goal is to lower the knees closer to the floor as much as possible. Try to maintain this pose for a few minutes, then walk the hands in front of your legs if available to you. Remember to breathe the entire time deeply.
2) The Hero pose (Virasana)
Yet another seated position to help you lower the pelvic tension is the Hero pose. To get in this pose, sit down on the floor so that you are sitting between your feet. The toes should be pointing backward, and the knees should touch the ground. If this is unavailable to you, use a cushion that you can sit on for extra support. Lengthen your spine as much as possible and keep your head up. Stay in this pose for a couple of minutes while taking deep breaths.
3) The Bow pose (Dhanurasana)
Switch things up a bit by getting into the Bow pose. The Bow pose is done by lying on your stomach. This will help strengthen your pelvic floor muscles and your abdominal muscles and the muscles on the lower back.
Lay on your stomach with your hands extended by your side. Bend your knees and start to lift your legs from the floor. At the same time, start raising your head and chest upwards by using your hands to grab the ankles. You can also hold your shins or your feet, whichever feels more comfortable. Keep breathing and looking in front of you. Stay in this pose for up to 30 seconds, then lower your body and repeat.
4) The Reclining hand-to-big toe pose (Supta Padangusthasana)
After you are done doing the Bow pose, turn to your back for the famous Reclining hand-to-big toe pose. This is a great yoga pose for prostate enlargement because it strengthens the pelvic floor muscles, and it releases tension all at the same time.
Lie on your back and extend your legs completely. Then bend one knee and move your thigh closer to your chest. Keep your other leg extended on the floor and point your toes for stability. Put a stretching strap on the toes of your bent leg. Slowly strengthen the leg and flex the foot, holding onto the strap. Move the leg as close as possible to your body, while keeping it straight. Take deep breaths and keep in this pose for a couple of seconds. Then repeat using your other leg.
5) The Head-to-knee pose (Janusirsasana)
If you want to release tension and strengthen your core simultaneously, we recommend doing the Head-to-knee pose. It is said that doing this pose on a regular basis will help improve the blood flow to the pelvis as well as detoxify it.
Start by sitting down and extending your legs in front of you. Bend one knee and bring the sole of the foot to touch the thigh on the other side. Keeping the other leg extended, walk your hands to the front. Start bending towards the extended leg.
Beginners will feel the urge to bend the knee of the extended leg and even round their spine. This is okay, and it is just another yoga goal to work towards. Stay in this pose a couple of seconds and use your breath to relax. Then repeat on the other side.
6) The Shoulder stand (Biparitkarani Mudra)
The Shoulder stand is one of the more advanced yoga poses. You are advised against making a full Shoulder stand at the beginning of your training. Of course, you are always welcome to work towards it. This is an amazing pose that allows strengthening the pelvic floor muscles, lower back, and abdominals and improving the overall health of the prostate.
To get into a Shoulder stand, you first need to lie on your back. Start to raise your legs, using your abdominals and lower back muscles to support the movement.
Eventually, your hips will need to come off the mat and leave only your head and shoulders on the ground. For beginners, it is recommended that they also use their hands to support their lower bodies. This is known as a supported shoulder stand.
Other exercises for BPH
Other than yoga, other forms of physical activity may be beneficial in the treatment of prostate enlargement. Since we are speaking of urinary incontinence, the best exercises out there would be Kegel exercises. For anyone unfamiliar with these exercises, do read carefully.
Kegel exercises are specially designed exercises to help you train your pelvic floor muscles. Despite being most commonly used among women after pregnancy, these exercises have been proven useful in other occasions.
The good news is that they are relatively simple and easy to do, and they do not require any special equipment. They can also be done anywhere in just a few short minutes. Doing them regularly will help you strengthen the pelvic floor muscles and eliminate the lower urinary tract symptoms.
First, you need to locate your pelvic floor muscles. The best time to do that is while urinating. As soon as you start urinating, stop the flow. Now repeat that by focusing on the muscles that have allowed you to do that. These are the muscles that you need to train.
Now that you know which muscles we are talking about, you are free to repeat these exercises a couple of times per day. Start by tightening them for up to three seconds and then relaxing them for the next three seconds. Repeat the movement a few times. When you feel comfortable, do increase the time.
Other than Kegel exercises, you can also try any other type of exercise. From jogging, running, cycling, doing a home workout, or going to the gym, the choice is yours. The important thing is to keep moving. This will allow you to lose any extra weight, which will help you to lower the risk of any additional prostate problems.
Conclusion
Facing BPH is not a pleasant nor comfortable experience. It is an issue that promises to make every aspect of your life harder simply by affecting that small gland hidden within the bladder and the urethra.
If you are tired of getting up at night and experiencing frequent urinary infections, we encourage you to make a change today. Trying something as simple as yoga can make significant changes for prostate enlargement, ones that will finally put a stop to your suffering. What’s your favorite yoga pose? Let us know in the comments!
