Prostate cancer is the second most common cancer in men, following skin cancer. The American Cancer Society estimates that roughly one in every eight men will get prostate cancer. But the disease discriminates: it impacts non-Hispanic Black men disproportionately, especially among older ages.
Men’s bladder or prostate-related disorders are a naturally occurring part of getting older. Some of these signs and symptoms include being unable to begin or pause urinating, constant urination, an ongoing urge to pee, etc. These issues may manifest into prostate cancer if not looked at. Fortunately, BlackDoctor.Org is here for you to share six particular yoga poses that have shown effectiveness in preventing this dilemma. You can strengthen and improve your pelvic floor muscles through yoga techniques.
Himalayan Siddhaa Akshar, yoga guru and founder of Akshar Yoga Institutions, states, “Asanas can help in pelvic floor muscle strengthening, which reduces pelvic tension, helps to improve bladder control, and facilitates urination. On top of pelvic floor activity, the following yoga poses can also be beneficial in improving the symptoms of an enlarged prostate, and decrease stress.”
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Try incorporating these yoga poses into your daily routine to keep your prostate health aligned with your body:
1. Vajrasana – Bring in the Thunder With Thunderbolt Pose
Kneel at a gradual pace, placing both of your heels on your pelvis. If you have any difficulties with your knees, you can set up a pillow for your calves.
The goal is to keep an outward-facing toe and heels with a slight space in between. Put your hands in the Prapthi Mudra with your palms facing up and straighten your back for optimal posture. Maintain your gaze ahead for at least 10 to 15 seconds.
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2. Mandukasana – Hop Into Frog Pose
Cover your right palm over your left palm while still in the Vajrasana position, keeping them both on either your belly button or navel. Without exerting too much force, gently squeeze your stomach in. Exhale and release as you bend forward, keeping your eyes straight. Hold this stance for a bit while holding your breath. Breathe in at a slow rate, then reset your posture.
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3. Salabhasana Variation – Focus On the Locust Pose
Put your palms underneath your shoulders as you rest face down on your tummy. Inhale while raising your right hand and left leg at the same time, keeping your feet together.
Elevate your head and chest while maintaining straight knees. To drop your torso down, exhale, then repeat on the other side. For 10 to 15 seconds, hold the posture.
4. Marjariasana Variation – Take a Bow in Cat Cow Pose
From the tabletop position (or Marjari asana), take a deep inhale and slowly lift your right arm. Position it parallel to the floor and align it with your shoulder. Lift your opposite leg behind you at the same time. Line up your pelvis with it as you make it straight. While keeping both your head and neck in a straight line, try balancing yourself on your left palm and right knee.
5. Naukasana – Stay Afloat with Boat Pose
Extend your legs out front and back straight, and sit up on your mat. Taking a deep inhale, raise both legs, having them at 30 to 45 degrees. Do not arch your back and maintain your balance on your sitting bones.
6. Sarpasana – You Won’t Make a Mistake with the Snake Pose
Intertwine your fingers together behind your back while lying flat on your stomach. Elevating your upper body while releasing an exhale, extend your interlocked hands behind you. Keep those feet planted on the ground.
At the end of the day, it’s also what feels and works best for your body. Other lifestyle modifications to better prostate health can look like taking breaks and moving around quickly after long periods of sitting, as it can put a lot of pressure strain on your prostate gland, which over time results in inflammation.
If you have a desk job and are required to sit for extended periods, make sure to take breaks, walk, stretch, and hydrate. Regular yoga practice can support your efforts in balancing your body’s hormones, which is another aspect to consider in any prostate-related problem.
