Men often overlook yoga. Although yoga is gaining popularity with men, 70% of practitioners are women. However, yoga has many benefits for men. Yoga can play an important role in your prostate health as you age.
How Can Yoga Help Your Prostate?
We don’t have to tell you that prostates can cause trouble. A whopping 50 percent of adult men suffer from some form of prostatitis, or discomfort, in their lives. On top of that, half of men older than 60 have benign prostatic hypertrophy (BPH). BPH involves an enlarged prostate gland, and eventually affects most men; 90% of men over 85 have it. These conditions can cause pain and urinary issues, affecting your daily life.
Medication can help with symptoms. Yet, the side effects or cost may outweigh the benefits to some. Yoga can help naturally address several symptoms of prostate issues. In particular, yoga can strengthen your pelvic muscles and relieve stress, both of which help boost prostate health.
Let’s explore six yoga poses to keep your prostate healthy.
6 Yoga Poses for Men’s Prostate Health
1. Hero Pose (Virasana):
The hero pose is an easy one to start with. It releases pelvic tension. To do it, kneel and sit between your feet and point your toes back. Make sure your knees touch the floor. Then, rest your hands on your thighs, palms down. Sit upright, lengthen your spine, and keep your weight between your hips.
2. Cobbler Pose (Baddha Konasana):
The cobbler pose is another seated posture. Like the hero pose, it eases tension in your pelvis. To do this pose, sit with your legs extended in front of you. Bend your knees to the side and clasp your feet together as close as possible to your pelvis. Next, holding your feet with your hands, lower your knees as far to the ground as you can. You should feel your hips releasing tension.
After a few moments, walk your hands forward, tuck in your chin, and bend forward. Then, breathe deeply. Finally, walk your hands back toward your body, and release your legs.
3. Head-To-Knee Pose (Janusirsasana):
Also seated, the head-to-knee pose reduces pelvic tension and strengthens your core. Here’s how to do it:
First, sit with your legs extended. Next, bend your right knee to the side. The sole of your right foot should rest against your inner thigh. With your weight on your left leg, slowly walk your hands forward. Leaning forward with your hips, reach and grasp your foot. Then, tuck in your chin and rest your head on your shin. Breathe deeply; you should feel tension releasing. Slowly return to an upright position, release your legs, and repeat with your left side.
4. Reclining Big Toe Pose (Supta Padangusthasana):
Tired of all the sitting? This next pose will have you on your back! The reclining big toe pose stimulates the prostate region and can relieve discomfort.
To start, lie on your back and extend your legs. Then, bend your left knee and pull your left thigh into your chest. Press your right leg against the floor. Next, place a yoga strap around the arch of your left foot. Holding the strap with both hands, straighten your left leg and press your sole up toward the sky. Gently bring your leg closer to your torso. Hold for a few breaths, release, then repeat on the other side.
5. Bow Pose (Dhanurasana):
This back-bending pose strengthens your core, pelvic floor, and lower back, all of which help your prostate. To do a bow pose, lie on your stomach with your arms at your sides. Next, lift your heels up toward your back while bending your knees. With your palms facing up, reach back and grab your ankles from the inside. Then, kick your heels up while raising your head, chest, and shoulders. Hold this position, looking upward and breathing deeply.
6. Locust Pose (Shalbhasana):
Renowned Indian yoga guru Baba Ramdev highlights the locust pose as one of the best for prostate health. This pose can increase blood flow to the pelvic region, easing BPH symptoms.
To do the locust pose, lie on your stomach with your hands at your sides and rest your head on the floor. Inhale. Then, as you exhale, raise your head, chest, legs, and arms, with your fingers pointed back. Place your weight on your core and pelvis. Hold the pose, and then release.
Ready to start your yoga practice?
As you can see, yoga can be a powerful tool to boost your prostate health. Plus, it only takes a few minutes of daily practice to reap the benefits.
Ready to try yoga, but don’t know where to start? Sign up for free at flowell.co today for classes tailored to every age and ability level!