Benign Prostatic Hyperplasia (BPH) is caused by hormonal changes in the man’s body as he grows older. This condition is a normal process of ageing and there is nothing much to worry but learn how to deal with it or reverse it. There are some problems an enlarged prostate can cause could be irritating, hence improving the situation would be a better option.
Could Yoga Help?
- Studies have shown that exercise can reduce the symptoms of BPH, in particular, yoga could even prevent the condition.
- Exercise helps strengthen the muscles of the pelvic floor, a study has proved that yoga improves muscle strength.
- Pelvic floor exercises improve bladder control, making it easier to urinate.
- Yoga works on reducing stress in a person which in turn is believed to reduce the symptoms of BPH.
Some Yoga poses for Benign Prostatic Hyperplasia
Cobbler Pose (Baddha Konasana)
- Sit with legs extended in front, bending the knees to the side, placing the soles of feet together as close to the pelvis as possible.
- Let your hands clasp around your feet, try to lower your knees as far as possible to the ground.
- Hold this position for a few minutes, then move hands forward, bend forward towards the hands, by lowering your chin.
- Breathe deeply, relax and come back to the original position.
- Sitting on a cushion could be comfortable to do the Cobbler Poze
Hero Pose (Virasana)
- Kneel down and lower the bottom to the floor with feet pointing backwards.
- Rest hands on thigh and try to sit up straight so that the spine in stretched.
- Hold for 5 minutes before you get back to the original position.
Reclining Big Toe Pose (Supta Padangusthasana)
- Lie on back with legs extended, bend left knee and pull thigh towards the chest.
- Keep right leg pressed to the floor, hold the toe of left leg, then straighten the left leg upwards.
- Breathe deeply and drop left leg towards the side at a right angle to the body.
- Release and get back to normal position, repeat the same with right leg.
Head-To-Knee Pose (Janusirasasana)
- Sit on the floor with both legs extended in front, bend right knee so that the sole rests on the inner thigh.
- Keep weight on the left leg and move body upwards with hands reaching to hold the foot
- Tuck chin in and rest, breathe deeply, and slowly return to the original position.
- Repeat on the other side.
Bow Pose (Dhanurasana)
- Lie on stomach with hands on the side, lift heels towards the bottom by bending knees.
- Take both your hands backwards and hold the ankles from the inside using your palms.
- Kick back your heels while you raise your head upwards, keep looking up as you breathe deeply.
- Hold for 30 counts, repeat the pose twice.
Shoulder Stand (Viparita Karani Mudra)
- Lie down on the floor with hands resting on the ground on either side, keeping feet and legs together, raise the legs upwards, trying to lift the hips off the ground.
- Put your hands on the lower back, leaving only the shoulders and head on the ground.
- Holding the stomach in, legs straight, breathe deeply and try to keep the position for 2 minutes.
- Slowly come back to original position, by slowly lowering the legs, while the hands support the hips as they come back to normal position.
Other Exercises For Benign Prostatic Hyperplasia
Kegels
- Imagine squeezing the pelvic floor muscles, as if you are trying to stop urinating.
- Keep holding it in the same position for a few seconds and then release.
- Repeat 3 or 4 times
Contact 080 28483939 for more information on Prostate Health and Treatment at our Specialized Clinic, ReSCUE Urology Hospital in Bangalore, Kengeri.
