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.
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. Take hold of your right big toe with the index and middle fingers of your right hand, and wrap your thumb around the outside of the toe. 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. If this is too challenging for you, wrap a yoga strap around the ball of your foot, and grasp both ends in your right hand. 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. If you feel any pain in your knees, do not continue. Stay here, or if your buttocks are on the ground, begin to walk your hands back behind you. Point your fingers forward towards you, bend your elbows back and lower yourself down onto your forearms. Stay here, or continue to lower your back down toward the mat; release your arms out alongside your body. The final stage of this pose is to flatten your back down to the mat and clasp opposite forearms above your head. Keep in mind that this is an advanced pose, and you should not force your body into any positions that are painful. Carefully come back out of the pose by pressing yourself up onto your forearms, then onto your hands and slowly walking yourself back up to sitting.
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.
Member Comments