Best Exercise to Shrink Enlarged Prostate

Benign Prostatic Hyperplasia (BPH), also called prostate gland enlargement, is a condition that is common among older men. It is caused by changes in hormone levels as men get older and is a normal part of the aging process.

The prostate gland in men is located just below the bladder and surrounds the top portion of urethra that drains urine from the bladder. When the prostate becomes swollen or enlarged, it puts pressure on the urethra and blocks the passage of urine. 

Men with BPH may experience the following symptoms:

• Having trouble starting and stopping urination

• Weak stream or flow of urine

• Urge to pee often

• Need to go again after just urinating

The symptoms of BPH can be very irritating and inconvenient so it is natural that men look for ways besides medications to improve their symptoms.

As it turns out, doing yoga poses regularly is one of the best exercises for prostate problems! 

A study conducted in 2006 showed that doing exercise such as yoga can help reduce the risk of BPH and improve its symptoms.

In this blog, we are going to explore how yoga helps manage BPH symptoms and learn some enlarged prostate exercises to shrink prostate.

Yoga poses for BPH

The following yoga poses, or asanas, are good for strengthening the pelvic floor and release pelvic tension and may help improve symptoms of an enlarged prostate. They can also help to reduce stress.

1. Cobbler Pose (Baddha Konasana)

The Cobbler Pose is a seated asana that helps release pelvic tension. The Cobbler Pose is one of the many exercises to reduce prostate enlargement. To do this pose:

• Sit down upright with your legs extended in front of you.

• Bend your knees to your sides and place the soles of your feet together as close to your pelvis as possible.

• Wrap your hands around your feet with your thumbs around your toes, like opening a book.

• Lower your knees to the ground, release any tension in your hips

• Hold the position for a few minutes and lower your gaze, tuck in the chin, and bend forwards.

• Breathe deeply into the pose.

• Exit the pose by raising your body and releasing your legs out in front of you.

2. Hero Pose (Virasana)

The Hero Pose is another seated asana or pose that can help release the pelvic tension. Being one of the best asanas to get right the first time, this asana is one of the best exercises for enlarged prostate. To do this pose:

• Kneel down and sit between your feet with your knees touching each-other and feet pointing to the back of the room.

• Sit upright so the spine is lengthened.

• Rest your palms on your thighs.

• Keep your weight between the hips and try not to put too much pressure on the knees.

• Hold the position for about 5 minutes.

• Exit the pose by rolling to one side to release the legs.

You can always use a cushion for additional support if you find the pose difficult.

3. Reclining Big Toe Pose (Supta Padangusthasana)

This is a lying-down, leg extension asana or pose that helps strengthen the pelvic floor and release tension.

To do the Reclining Big Toe Pose:

• Lie on your back with your legs extended.

• Bend your left knee, hold your toes and pull your thigh to your chest.

• Keep your right leg pressed into the floor with the toes pointing upwards.

• Hold on to your toes or put a strap around the feet if they are less flexible.

• Straighten the left leg as far as possible.

• If you’re using a strap, bring your hands as close to the foot as you can.

• Breathe deeply into the position.

• Keeping hold of the toes, let the left leg drop out towards your side at a right angle to the body, keep the right leg pressed to the ground.

• To exit the pose, bring the left leg back above and then release both legs.

Repeat the instructions again for the other side or your right leg. 

4. Head-to-Knee Pose (Janusirsasana)

Some yoga practitioners believe that this asana increases blood flow to the prostate and helps detoxify it. However, this belief is not proven by proper scientific research.

To do the seated Head-to-Knee Pose:

• Sit on the floor with your legs extended in front of you.

• Bend your right knee to the side, so that the sole of the right foot rests against the inner thigh of the left leg.

• Keep your weight over the left leg and bring your hand in front of you.

• Reach forward to hold your left foot, leaning forward from the hips.

• Tuck your chin in and bend your head forward and down to rest on your shin.

• Breathe deeply into the position to release the tension.

• To break out of the position, slowly return to an upright position, releasing both legs.

Repeat on the other side. Sitting on a cushion can provide added support if a person finds the pose difficult.

5. Bow Pose (Dhanurasana)

This is lying-down back bending asana or posture that strengthens the abdomen, pelvic floor, and lower back. To do Bow Pose:

• Lay on your stomach with your arms at either side.

• Bending your knees, bring your heels up towards your bottom.

• Reaching back with palms facing upwards, 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.

• Looking upwards, breathe deeply into the position.

• Repeat the pose twice, hold for 30 seconds and release.

6. Shoulder Stand (Biparitkarani Mudra)

This is a more advanced position that should only be tried when you have built up some strength in your lower back and pelvic floor.

Many yoga practitioners believe that this asana helps improve the health of the prostrate by stimulating the nerves and muscles of the sexual glands which makes it one of the best exercises for reducing enlarged prostate. Again, this is not proven by proper scientific research. To do the shoulder stand pose:

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

• Keeping the feet and legs together, raise your legs upwards higher and higher to lift your hips off the ground.

• Use your hands to support your lower back but use your strength to lift body up rather than resting the weight on your hands.

• Hold the stomach in and try to keep the legs straight in line with the hips.

• Breathe deeply into the pose.

• Hold the position for up to 2 minutes.

• To break out of the pose, slowly bring your legs down while keeping your back supported with your hands.

Doing yoga might seem hard and time consuming in the beginning, but with regular practice you should get the hang of it! With practice, the exercise itself will also become easier and you might even have fun!

Even though yoga helps and is sure to bring about improvements, there are also other exercises you can try. Another exercise that helps is Kegel exercises and is just as effective as yoga. To do Kegels:

• Imagine yourself trying to stop urination mid-stream or imagine yourself trying to prevent yourself from passing gas. The muscles you just clenched are your pelvic floor muscles. 

• Now that you have identified your pelvic floor muscles, tighten them for 3-5 seconds, and then relax them for 3-5 seconds.

• Repeat this process 10 times to complete a set, and aim to do 3 sets per day. 

• Make sure not to tighten the muscles in your abdomen, buttocks, or thighs, and avoid holding your breath while performing the exercise. 

Prostate exercise for enlarged prostate also includes aerobic exercises like swimming, speed walking, hiking that can keep your prostate healthy. We hope you have fun trying out these yoga poses!