Yoga for Prostate Problems over 50s

Aerobic exercise and strengthening exercises like yoga may benefit prostate health, and yoga is not just for women. More men are getting on the mat, and in just four years, the number of men practicing yoga increased by 150%. Yoga can help support healthy prostate function and help reduce occasional urinary symptoms associated with normal aging. 

By strengthening the pelvic floor muscles and reducing pelvic tension, yoga exercises can help support bladder health to help maintain a normal urinary schedule. Three of the best yoga poses, along with additional exercises for prostate health, are:

This is a seated position that is best when done on a pillow. It helps to relieve pelvic tension, which stimulates proper blood flow and healthier prostate function. To do this pose:

♦ Sit down with your legs extended in front of them, and bend your knees to the side, placing the soles of the feet together.

♦ Clasp your hands around your feet and try to lower your knees as far as they can go, releasing any tension in the hips.

♦ Hold this position for a few minutes, then walk your hands forward. 

♦ Tuck in your chin and bend forward toward your hands, breathing deeply.

♦ Relax the pose by walking the hands back toward the body and releasing your legs.

The bow pose is a lying-down exercise that helps strengthen your abdomen, pelvic floor, and lower back to better support prostate and urinary tract function. To do this pose:

♦ Lie on your stomach, arms at either side, then lift your heels up towards your bottom, bending the knees.

♦ Reach back with palms facing upwards to grasp hold of each ankle from the inside.

♦ Kick your heels upwards while raising your head, chest, and shoulders as if trying to get your head and heels to touch.

♦ Continue looking upwards, breathing deeply into the position, holding for 30 seconds before releasing. Repeat this pose twice.

Shoulder Stand

As your pelvic and core muscles get stronger, this more advanced pose further helps prostate health by stimulating the muscles and nerves in the pelvic area. To do this pose:

♦ Lie down on your back, resting your head on the ground, hands resting on the ground on either side of the body.

♦ Keep your feet and legs together, and raise your legs upwards to lift your hips off the ground.

♦ Put your hands on your lower back so that eventually the hips and back are lifted, leaving just the shoulders and head on the ground.

♦ Try to keep your legs straight and in line with your hips, and breathe deeply into the pose.

♦ Hold as long as you can, up to 2 minutes, then slowly lower your legs down, keeping your back supported with your hands.

https://1md.org/health-guide/men/certified/5-important-exercises-maintain-prostate-health