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Yoga Asanas for Prostate Health

author image Jody Braverman
Jody Braverman is a health and fitness professional and writer in Seattle. She has been a personal trainer and yoga instructor for almost a decade and is passionate about movement and helping people lead active, healthy lives.
Yoga Asanas for Prostate Health
A woman is a yoga asana. Photo Credit AlexBrylov/iStock/Getty Images

The prostate is a gland located at the base of the male penis which is responsible for producing fluid that assists in moving sperm through the male reproductive tract. As men age, the prostate enlarges and puts pressure on the urethra, which controls the flow of urine from the bladder. Some men will experience problems with urination, and other more serious complications are possible. The practice of yoga may relieve some of the symptoms of an enlarged prostate, improve circulation and promote a feeling of well being. These yoga asanas will also help you become aware of your pelvic floor muscles, strengthen them and relieve the stress that accompanies prostate problems.

Boat Pose (Navasana)

Sit on your yoga mat with a straight spine and your legs extended in front of you. Place your hands beside you on the mat. Bend your knees slightly, drawing your feet in toward you and placing the soles of your feet on the mat. Contract your abdominal muscles, and squeeze your legs together. Inhale, and lift both your legs up together so that your back and thighs make a V-shape as you balance on your sit bones. Bring your hands up alongside your knees. You may straighten your legs if you want to increase the challenge of this pose, but be sure not to let your back round. Hold here for five breaths, and release. Repeat two more times.

Reclining Big Toe Pose (Supta Padangusthasana)

Lie on your back on your yoga mat with your legs extended and your arms by your side. Bend your right knee, and bring it in toward your chest. Wrap a yoga strap or housecoat tie around the bottom of your foot and grasp both ends of the strap or tie with you hands. Keeping your back and shoulders on the mat, begin to straighten your right leg until the sole of your foot faces the ceiling and your leg is at a 90-degree angle to your hip. Hold in this position for 10 to 15 breaths, and slowly release. Switch sides.

Hero Pose (Virasana)

Sit on your mat Japanese style, with your knees together and your feet together underneath your buttocks. Lift your buttocks off your feet, and take your feet a little wider than hip distance apart, keeping your knees together. Slowly sit your hips down in between your feet until your buttocks touch the mat; or if you are brand new to yoga or have problems with your knees, slide a yoga block or a cushion under your buttocks. Sit with a straight spine and let your hands rest lightly on your thighs. Hero is a great pose in which to practice Kegel exercises for your prostate.

Bow Pose (Dhanurasana)

Lie on your yoga mat on your stomach with your legs straight and your arms beside you. Bend both knees, and reach your hands around and grab the tops of your feet from outside. Get a good grip with all five fingers together. Place your knees hip-distance apart or a little wider. Start to kick your feet up toward the ceiling into your hands. Slowly allow your head, chest and shoulders and then your knees and maybe your thighs to lift up off the mat. Continue to kick your feet into your hands, broadening across the chest and stretching your arms. Transfer your weight onto your belly. Hold here for five to 10 breaths, and release. Perform two more times.

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