The Benefits of Yoga for Prostate Health

In men over the age of 50, benign prostatic hyperplasia (BPH) can be a common problem, causing a range of uncomfortable and disruptive symptoms, including frequent urination or difficulty urinating. 

Fortunately, there are many things you can do to promote good prostate health and reduce symptoms of prostate enlargement and other prostate-related health conditions. This can help you live a full and healthy life without worrying about interrupted sleep or activities. 

If you’re looking for an easy way to look after your prostate health, yoga can be helpful. Here’s what you need to know about yoga’s benefits for men’s prostate health.

What is Prostate Health?

The prostate is a small gland that is part of the male reproductive system. This gland is located close to the urethra, which is a tube responsible for emptying the bladder. 

As men age, hormone fluctuations can cause the prostate gland to enlarge or be prone to other health conditions. 

Due to the prostate’s proximity to the urethra, benign prostate enlargement can make it difficult for the bladder to empty, leading to discomfort and urinary frequency that could be disruptive to sleep and daily life. 

Benefits of Yoga for Prostate Health

Can Yoga Cure an Enlarged Prostate?

Studies show that regular yoga practice can be helpful in managing the symptoms of an enlarged prostate, therefore improving health and quality of life for men who live with prostate illnesses. 

One study published in the Journal of Cancer Research and Therapeutics in 2016 aimed to investigate the effect of yoga on symptoms and quality of life in prostate cancer patients. The study was a randomized controlled trial, which included 60 men with prostate cancer who were divided into two groups: a yoga group and a control group. The yoga group participated in a 12-week yoga program that included asanas (yoga postures), pranayama (breathing exercises), and meditation. The control group received usual care.

The study found that the yoga group had significant improvements in symptoms such as fatigue, sleep disturbances, and emotional distress, as well as in quality of life, compared to the control group. 

Yoga has also been proven to improve physical fitness and promote wellness, as well as support immunity and reduce inflammation. Yoga can also help with stress, improving mental health and wellbeing. 

Some yoga poses can even be helpful in reducing the pressure the prostate gland places on the bladder and urethra, helping to reduce uncomfortable symptoms. 

The 4 Best Yoga Poses for Prostate Health

The best yoga poses for prostate health, specifically prostate enlargement, are those designed to strengthen the pelvic floor. 

These are some of the best yoga poses for prostate health. 

Cobbler Pose

This pose can help to release pelvic tension while strengthening pelvic muscles and reducing pressure on the urethra. 

To complete this pose:

1. Sit down on the ground with your legs extended in front of you. 
2. Bend your knees to either side, and press the soles of your feet together.
3. Hold your hands around your feet, and bring them as close to your pelvis as you can.
4. Slowly lower your knees as far as you can to the ground. 
5. Hold this pose. Then extend your hands in front of you, tuck your chin, and bend forward, beathing slowly. 
6. Release the pose. 

Head-to-Knee Pose

This pose can reduce pelvic tension and improve core strength, helping to promote prostate health and eliminate discomfort.

To complete this pose:

1. Sit on the ground, and extend both legs in front of you.
2. Bend your right knee to the side, resting the sole of your right foot against the inside of your left leg. 
3. Keep your weight on your left leg, and slowly walk your hands in front of you. 
4. Reach forward, and hold your left foot, leaning at the hips. 
5. Tuck your chin, and lean your head forward to rest on your shin. 
6. Breathe deeply to release tension. 
7. To release the pose, slowly straighten and sit upright, releasing both legs.
8. Repeat this pose on both sides.

Hero Pose

This pose can help to relieve pelvic tension around the prostate gland, as well as reducing bladder heaviness symptoms. 

To complete this pose:

1. Kneel down, and lower your bottom to the floor, sitting with between your feet behind you with your knees on the ground.
2. Rest your hands on your thighs, and keep your weight between your hips, not on your knees.
3. Try to sit as upright as you can, straightening the spine. 
4. Hold this pose.
5. To release this pose, roll to one side and slowly release your legs before standing. 

Reclining Big Toe Pose

This pose can help to strengthen the pelvic floor while releasing tension and reducing the symptoms associated with prostate enlargement.

To complete this pose:

1. Lie on your back, and extend both legs.
2. Slowly bend your left knee, and pull your thigh towards your chest. 
3. Keeping your right leg on the floor, flex your foot with toes pointing upwards. 
4. Hold on to your toes on your left foot.
5. Straighten your left leg as much as you can with the sole of your foot flexed towards the ceiling. 
6. Slowly let your left leg drop out towards the side at a right angle while keeping your right leg on the ground.
7. Hold the pose, then release it by lifting your left leg and releasing both legs.
8. Repeat this pose on both sides. 

Looking for further support or resources to help you with your prostate health? Talk to the team at Northern Beaches Interventional Radiology today.