One technique to reduce symptoms of an enlarged prostate, also known as benign prostatic hyperplasia, is to exercise and strengthen the pelvic floor (BPH). There are many advantages of strengthening the pelvic floor muscles Kegel exercises and yoga asanas are both low-impact methods for assisting in the development of the pelvic floor muscles. You can improve your pelvic region's flexibility and muscle control by practising the yoga poses listed below. These movements' relaxing effects might also help reduce stress and pelvic strain.
Virasana (Hero Pose)
- Knees should be bent, and your toes should point backward as you sit between your feet.
- For additional support, you might sit atop a pillow.
- Keep your spine long and place your hands, palms down, on your thighs.
- Don't let your knees bear the weight; keep it in your hips.
- As you hold the stance, you can perform your Kegel exercises.
- Roll to one side and relax your legs to exit the pose.
Baddha Konasana (Cobbler’s Pose)
- Your legs should be out in front of you as you sit down.
- For more hip support, you can sit on the edge of a cushion.
- Put the soles of your feet together while bending your knees to the side.
- To deepen the stretch, pull your heels into your body; to minimise the stretch, move them farther away.
- You can entwine your fingers and tuck them under the sides of your foot at the pinky toe.
- After some time, drop your chin to form a forward fold, walk your hands forward, and circle your spine.
- Focus on relaxing and letting go of tension while taking deep breaths.
- Walk your hands back up and extend your legs out in front of you to release the stance.
Janu Shirshsana (Head to Foot Pose)
- Stretch both of your legs out in front of you as you sit on the ground.
- Right foot sole in contact with left inner thigh as you flex right knee.
- For support, put a pillow beneath your right knee or your sit bones.
- To align your naval with the inner of your left leg, tilt your torso to the left.
- You can either slowly move your hands out in front of you or place them on the ground next to you.
- Put your chin in your chest and lower yourself to the floor by hinging at the hips.
- It's acceptable to bend the extended leg and round your spine.
- Lifting your body, slowly exhale while walking your hands back.
- Repeat on the other side
Dhanurasana (Bow Pose)
- The palms of your arms should be facing up when you lay on your stomach.
- Reach back with your hands to grab the outside of your ankles as you slowly bend your knees to raise your feet.
- If it's possible, lift your head, chest, and shoulders off the mat.
- Attempt to prevent your knees from extending to the side.
- Take long, deep breaths while looking forward or upward.
- Release after up to 30 seconds of holding.
- You may perform this position twice.
Supta Padangusthasana (Reclining big toe pose)
- Lay on your back with a strap close by and both legs extended.
- Pulling your left thigh into your chest while bending your left knee.
- Draw your right toes back to your shin while pressing out through the right foot's sole as you firmly plant the right leg into the ground.
- With both hands holding the strap, wrap it around the left foot's arch.
- As you press the left foot's sole upwards toward the ceiling, straighten your left leg.
- If you can, walk your hands along the strap toward your foot and expand your clavicle while pressing your shoulders towards the floor.
- If it's convenient, you can use your left hand to grasp the strap while letting your right
- Repeat on the opposite leg.
Sarvangasana (Supported Shoulder Stand)
This fantastic stance helps to strengthen the abdominals, lower back, and pelvic floor muscles while also enhancing the general health of the prostate.
- You must first lie on your back in order to perform a shoulder stand.
- Start raising your legs while supporting the motion with your lower back and abdominals
- Your hips will eventually need to leave the mat, leaving only your head and shoulders there.
- It is advised for beginners to support their lower bodies with their hands as well.
Stress reduction is a key component of yoga for prostate hypertrophy. Few people are aware that stress poses a significant risk for BPH. The symptoms of urine incontinence can only get worse if you are constantly worried. In men with prostate cancer, yoga has also been demonstrated to reduce symptoms brought on by the treatment. Yoga is a simple and effective approach to feel healthier and more relaxed by lowering your stress levels.
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