Yogic Exercises For Prostate: Best Yoga Mudra For BPH
Are you looking for exercise that is good for the prostate problem, especially in enlarged prostates OR BPH (benign prostatic hyperplasia)? Some types of exercise and yoga are helpful in the enlarged prostate. As part of the ageing process, many people develop prostate problems in their 40s-50s-60s. The main problem related to the prostate is enlarged prostate or benign prostatic hyperplasia (BPH). Yoga practice is one of the things that can be done to reduce BPH-related symptoms. Particularly, a few postures can significantly help with BPH-related urinary issues.
What is benign prostatic hyperplasia (BPH)?
Benign Prostatic Hyperplasia (BPH) is a disease when prostate gland size increases or swells. It is also known as prostate enlargement. When the size of the prostate increases, it puts pressure on the urethra, which affects urinary function and causes difficulty to urinate. This problem is caused by an imbalance of hormones in the body. When men grow old, it is common to have changes in hormone levels that result in Benign prostatic hyperplasia (BPH).
Men with benign prostatic hyperplasia could have trouble starting and stopping urination, and their urine flow might not be as powerful as it once was. Additionally, they usually feel as though they need to urinate frequently and that there is still more they need to urinate after.
Exercise For Prostate Problem
As per many studies, it is found that yoga is the perfect exercise that helps with prostate problems. Yoga can help strengthen the pelvic floor muscles, which can help reduce the symptoms of benign prostatic hyperplasia. Stress, a significant element that exacerbates BPH symptoms, can be reduced with yoga as well.
It is possible to increase bladder control and make it simpler to urinate by strengthening your pelvic floor muscles and releasing tension in this region. In this regard, a different study discovered that practising yoga lowers stress levels while also enhancing muscle strength.
Following are the yoga poses that you should try to improve the BPD symptoms. They are effective when you perform regularly.
Baddha Konasana: It is also known as Cobbler Pose. This posture opens the hips and stimulates the abdominal organs. Plus, it improves circulation in your legs and stretches your muscles, especially those in your inner thighs and groin. It also improves hip flexibility, and relaxation and releases pelvic tension which is effective for prostate health and prostate size. It is very easy to pose, even for beginners. Let's try it-
- Sit down on a flat surface with their legs stretched in the front.
- Bend your knees and touch both feets' soles together as you let your knees fall out to either side. You can use your hands to bring your feet together and maintain a posture
- Try to lower your blended knees as much as possible to the floor.
- Release tension in the hips. Whenever you have knee pain, take a step back.
- Put a lot of pressure on your feet ' outside edges. The feet could start to unfold like a book.
- Keep your shoulder blades on your back and your shoulders going away from your ears while you sit.
- Hold the position for a few minutes. Breathe deeply in this pose.
- After rest, repeat the pose.
For a better and easier pose, you can use a cushion for sitting. Do not push your knees or force them. Likewise, you can hurt yourself.
This yoga posture makes you feel relaxed, increases flexibility in the crotch and hips joint and relaxes tension from the prostate
Janu Shirsasana: It is also known as the Head-to-knee pose. It is a posture that increases flexibility in joints, such as the hip, etc. It also relieves stress and fatigue and helps improve posture. In addition, it favours the functioning of the kidneys, stimulates bowel movements and is very favourable for the prostate problem. Let's try it-
- Sit down on a flat surface with their legs stretched in the front.
- Bend your left knee and bring the sole of your left foot to the thigh of your right leg to make a triangle.
- If you want, you can place a cushion under your hips or right knee for better posture.
- Now, turn your torso part of the body to the right left, so your navel lines up on the right left.
- Place your both hands on the floor and slowly move them to stretch them in front. The movement will be beside your both legs.
- Touch your chin to your chest as much as you can and hinge from the hips to come closer to the floor.
- It is okay to round your spine and extend your leg when starting.
- Hold the position and breathe slowly.
For a better posture, take your time to learn the pose. Don't collapse your back. Remember, place your chest on the thigh instead of your forehead at your knee. Always keep your spine straight. This pose will increase flexibility as well as relax the tension.
Viparita Karani: It is also known as the leg up the wall pose. This is a very simple pose, but fabulous. Among its many benefits, it facilitates venous return and prevents varicose veins. Also fluid retention problems and prostate problems. In addition, it reduces and eliminates fears and anxieties and balances the functioning of the thyroid glands. It also promotes and improves metabolism. Let's try it-
- Find an open space near the wall.
- Lie down on the floor facing your tailbone on the base of the wall.
- Touch your hips as close as possible to the wall.
- Try to walk your feet up the wall and make an L shape.
- Make adjustments that make your posture feel relaxed.
- You can use caution under your head and the base of your back.
This yoga pose is not suitable for high blood pressure or heart patients. It provides relaxation to your feet, and legs as well as relaxes the tension from the bones.
Supta Padangusthasana: It is also known as the Reclining big toe pose. It is a stretching practice which provides flexibility to the lower muscles. As well as reduce back pain and other pain. It is also effective to improve digestion and prostate health. Let's try it-
- Lie down with your back on a yoga mat with a strap
- Bend your left knee and touch your chest.
- Pressing your other leg means your right leg is on the floor heavily.
- Now, put the strap around the left foot and hold it with both hands.
- Straighten the left leg with the strap on.
- Lift your hand too while straightening the leg with a strap. Try to keep your shoulders straight.
- You may put your left hand on the strap and, if it's comfortable, let your left leg fall out to the side. Maintain a right leg that is anchored to the floor and heavy.
- Bring the left leg back up to the top, loosen the strap, and re-hug it to your chest to release.
- Repeat the same process with another leg.
Supplement For Prostate Health
The supplement is also a great option to improve prostate health. There are several types of supplements and medication available in the market that you can use parallelly with exercising. Well, we are recommending here that natural remedy that you can use with the yoga exercise. Saw Palmetto is one of the best supplements that are all-natural and perfect for prostate health. Saw palmetto is a great DHT blocker that works to balance the hormones in the body. As a result, it prevents the enlargement of the prostate as well as supports the healthy prostate gland.
Relaxation of tension in the prostate and its nearby tissues with the working of balancing testosterone hormones is super effective in Benign prostatic hyperplasia (BPH). For a patient who is suffering from Benign prostatic hyperplasia (BPH) and wants a safe treatment, then a saw palmetto capsule with a regular yoga practice might help you most.