An enlarged prostate can be scary, bringing to mind the thought of prostate cancer. But an enlarged prostate may be benign. Practicing yoga along with eating a healthy diet may help prevent prostate cancer, especially when you combine Kegel exercises with yoga poses for the pelvic area. Through both relaxation and strengthening the pelvic floor muscles, men with enlarged prostates benefit from yoga.
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Knee to Chest
The Knee to Chest pose relaxes the lower back and relieves tension in the pelvis. Letting go of tension, increasing flexibility and promoting blood circulation is important for prostate health. This simple stretching exercise does that with minimal effort on your part. Simply lie on your back on the floor or a yoga mat and slowly bring one knee toward your chest. Reach behind the thigh and clasp hands. Gently pull the knee farther in. Hold for 10 to 15 seconds and switch legs. Finish by hugging both knees to the chest at the same time.
Hero pose is another exercise that releases pelvic tension around the prostate. It also strengthens the pelvic floor muscles and the urinary sphincter when you do Kegel exercises at the same time. To perform Hero pose, sit between your feet on the floor with your knees bent under you so your lower legs rest next to the outside of your buttocks. Rest your hands on your thighs and sit up straight. Close your eyes and maintain this position for 30 to 60 seconds.
Frog pose opens the hips, stretches the groin and strengthens the muscles that support the pelvis. It also stretches the thighs, chest, shoulders and wrists. Frog pose strengthens your arms and back, too. To perform Frog pose, also known as Bhekasana, lie on your belly with your legs hip-width apart. Bend your knees and reach back to grab your ankles, raising your chest off the floor. Gently press your ankles toward the floor on the outsides of your hips. This is another pose that works best for an enlarged prostate when paired with Kegels.
Kegel exercises for men increase the strength of the pelvic floor muscles to improve bladder control and prostate health. Women also benefit from Kegels, especially when preparing for childbirth. To perform men's Kegel exercises, tighten the muscles around the anus and urethra. Imagine pulling these areas upward. Hold the contractions for one to 10 seconds, but do not hold your breath. Once you are able to hold the contractions easily, practice doing quick contractions and then long holds during yoga poses.