What comes to your mind when you think of yoga? Skinny women in leggings? What about those shirtless muscle guys doing handstands on a rock in some exotic location? It's time to dispel the myth that yoga is only for women. When you know how yoga affects men, you will understand that you should not ignore it.
ContentHealth benefits of yogaHow yoga affects men: relief from symptoms of enlarged prostateSome yoga poses for prostate health
After all, it will bring many benefits to your health and well-being. WomanEL dug into this issue and this is what she wants to tell you.
Health Benefits of Yoga
In a 2022 study on prostate cancer and prostate diseases, 29 men diagnosed with prostate cancer practiced hatha yoga, breathwork, and pelvic work bottom for six weeks before surgery. Yoga improved their quality of life, especially sexual function, fatigue and well-being.
At the cellular level, yoga improved the body's natural immunity and suppressed inflammation, helping to fight cancer. But yoga can also help improve prostate health, even if you don't have cancer.
How yoga affects men: relief from symptoms of enlarged prostate
Although the prostate gland is about the size of a walnut, it increases in size with age. The prostate-specific antigen (PSA) test measures a protein that can signal potential prostate problems, such as prostate enlargement, inflammation, or prostate cancer. An enlarged prostate can put pressure on the urethra, causing urinary problems such as incomplete emptying of the bladder.
A 2017 Yoga Mimamsa case study involved two older men who had symptoms of an enlarged prostate. They took part in a yoga program that included a series of breathing practices, standard yoga poses and pelvic floor exercises. After a month, both men's prostates had shrunk in size and their PSA levels had dropped. One of the men had improved urine output. However, this was a small case study.
According to a 2006 article published in the International Journal of Cancer, physical activity may reduce the risk of developing an enlarged prostate. While jogging or high-intensity interval training can help, they can also put stress on the pelvic floor. Prostate Cancer UK says pelvic floor exercises can help improve urinary problems often associated with an enlarged prostate. Yoga teaches you how to strengthen your pelvic floor by doing certain poses.
Some yoga poses for prostate health
First of all, you need to find your pelvic floor muscles. Lie on your back with your knees bent and feet flat on the floor. Breathe normally and squeeze your anus as if trying to hold back gas. Be sure not to squeeze your buttocks. Relax for a moment, then repeat, while imagining that you are holding back your urine. Hold for 10 seconds, relaxing your breathing, then rest for 10 seconds. Repeat these Kegel exercises 10 times.
Place your legs together and spread your knees. Pressing your legs together, tighten your pelvic floor muscles. This is called the Limited Angle Bend Pose.
Now bring your knees together and your feet about shoulder-width apart. If you have a block handy, place it between your knees. You can also use a rolled up towel or folded pillow. As you exhale, squeeze the block while simultaneously engaging your pelvic floor muscles. Raise your hips a few inches off the floor, then relax as you inhale. Repeat 8 reps.
Remove the block. As you inhale, engage your pelvic floor muscles, bringing your knees toward your chest. Hold for a few seconds, then lower your feet back to the floor.
We also shared a beginner's guide on how to do yoga and gradually improve your practice.