Yoga is a practice that focuses on balance and harmony between mind and body. Originating in northern India over 5,000 years ago, the combination of physical postures (called asanas), breathing work and meditation has been shown to help improve mental health and well-being. The benefits of this ancient practice have helped popularize it in Western culture.
Today, many people practice yoga recreationally as a form of exercise and relaxation. It is also used effectively in mind-body medical interventions for certain conditions including depression, anxiety, post-traumatic stress disorder (PSTD), pain disorders, and cancer recovery.
In general, yoga has been shown to increase blood circulation, improve flexibility and balance, and encourage mindfulness. These health benefits are believed to also have the potential to help naturally improve symptoms of erectile dysfunction, or ED.
In this article, we will discuss the possible benefits of yoga for erectile dysfunction as well as specific yoga poses that are recommended to help with this condition.
What is erectile dysfunction?
Erectile dysfunction (ED) affects about 52% of people with a penis between the ages of 40 and 70. It is estimated that there will be 322 million cases of ED worldwide by 2025.
Erectile dysfunction is defined as the inability to get or maintain an erection at least 25% of the time. This condition can be caused by hormonal changes, side effects of medications, decreased blood flow, stress, or other psychological issues.
If you have erectile dysfunction, it’s important to talk to your doctor, as it can be a symptom of a more serious underlying health problem, such as heart disease.
Benefits of yoga for erectile dysfunction
There is little research on yoga and erectile dysfunction, but several small studies suggest that yoga can improve sexual function and satisfaction. In one study, healthy men (aged 28 to 60) who performed 12 weekly yoga sessions reported significant improvements in all measures of sexual function, including desire, sexual satisfaction, performance. , confidence, erection, ejaculation control and orgasm.
Another study of patients on treatment for prostate cancer (during and after which erectile dysfunction is a common side effect) showed similar benefits: urinary incontinence and fatigue, compared to those who did. not doing yoga.
While experts do not fully understand how yoga supports erectile function, it is believed to be a combination of physical benefits such as increased blood flow and improved cardio-respiratory fitness. , and psychological effects, including stress reduction and mindfulness.
Other possible benefits of yoga for erectile dysfunction include:
- Increased circulation
- Better concentration
- Improved body image and confidence
Regular yoga practice has also been found to be effective in improving overall health, which further supports erectile function. However, more research is needed to determine the effectiveness of ED.
Types of yoga to support sexual function
There are many types of yoga, including Hatha (usually a slower class moving through classic poses) and Vinyasa (which involves creating a dynamic, faster flow to generate heat). Any of these forms of yoga will provide the same health and wellness benefits that can help relieve symptoms of erectile dysfunction, so feel free to try any class that interests you. until you find the right one for your fitness level.
There are two specific types of yoga that are getting a lot of attention for their sexual benefits. However, the sexual benefits are not proven and it is not necessary to practice these types of yoga to see the benefits for erectile dysfunction. These types of yoga are:
- Tantric yoga: Tantra yoga is a spiritual practice that improves mindfulness and often includes sexual practices. This practice is believed to provide an accessible approach in the management of erectile dysfunction, psychological blockages around sexuality and intimacy issues. Some poses can be practiced alone or with your partner.
- Kundalini Yoga: This practice is known as consciousness yoga and activates the energy of the kundalini, which is found at the base of the spine. Along with chants and poses, this yoga practice is also believed to help prolong intercourse and enrich sexual pleasure.
Yoga poses for erectile dysfunction
There are different yoga poses that can help stimulate blood flow to the groin area and support penile function. Some of the suggested poses include:
- Garudasana (eagle pose): With your knees slightly bent, crush your right foot and cross your left leg over your right thigh. Hold for five breaths, then repeat on the opposite side. Benefit from: This pose strengthens the pelvic region and helps increase blood flow to the reproductive organs.
- Uttanasana (standing leaning forward): Stand up straight and bend your torso forward without bending your knees, letting your arms hang down towards the floor. Release your head and let gravity take you as far as it can go. If it’s not far, that’s fine. With regular practice, you will increase flexibility. Benefit from: This pose encourages flexibility in the hips and can prevent premature ejaculation and retain seminal fluid.
- Mandukasana (frog pose): From a table position, slowly move your knees away from the body, lowering your torso toward the floor. Stop as soon as you feel the stretch in your inner thighs. Hold for five breaths. Benefit from: This pose works to stretch the muscles in the groin.
- Paschimottanasana (sitting in front): Sit with your legs extended in front of you and your spine straight. Raise your hands above your head. Lean forward, keeping your legs straight, extending your arms towards your feet or as far as comfortably possible. Benefit from: This pose strengthens the pelvic floor muscles, which can promote better urinary control and better penile function.
- Janu Sirsasana (head to knees sitting position): While seated, bend your left leg so that the left heel rests on the inside of your right thigh. Extend the right leg out in front of you. Bend your torso over your right leg, trying to touch your nose with your right knee. If the flexibility isn’t there yet, you can wrap your hands around your foot or use a strap to help. Hold for five breaths. Repeat on the opposite side. Benefit from: This pose is believed to help increase arousal.
Possible health risks
Yoga is considered a relatively safe exercise program that almost anyone can try. Start slowly and ask the instructor for changes as needed.
As with any exercise program, it’s always a good idea to contact your healthcare provider before trying anything new to determine if it’s right for you. For example, people with heart disease should avoid more intensive types of yoga, such as Bikram or hot yoga, which can do more harm than good due to the temperature and intensity of the heat. ‘exercise.
There are also certain poses known to increase heart rate and blood pressure, so it is important to know the benefits and risks based on your specific health condition before trying yoga.
Where to find yoga routines for erectile dysfunction
There are many resources online that can help you find yoga routines. While the classes are not specifically designed for erectile dysfunction, they will provide health benefits that may help reduce erectile dysfunction over time.
For classes that you can take at home, you can search YouTube for free options that are suitable for beginners. There are also a number of other online courses available.
If you’re looking to try a yoga class in person, a simple online search should show you yoga studios, exercise studios, and community centers that offer yoga in your area. You can also ask your health care provider for recommendations and resources available in your area.
When possible, practicing yoga with your partner can be especially beneficial.
A word from Verywell
If you have erectile dysfunction, there is help beyond prescription medication. Yoga can be a great place to start treating illness naturally. Yoga can increase blood circulation, improve flexibility, and reduce stress, among other benefits, and these health benefits have been shown to help reduce symptoms of erectile dysfunction. Maintaining a healthy diet, limiting alcohol, avoiding smoking, and reducing stress are other smart strategies for reducing erectile dysfunction.
Erectile dysfunction often stems from psychological or emotional concern and can cause its own psychological distress. It is therefore important to get the support you need to cope with the disease. Don’t hesitate to seek help from a licensed mental health professional. Plus, have an open conversation with your partner. With the help of your healthcare professionals, support system, and healthy lifestyle strategies, you can return to a satisfying sex life.
Frequently Asked Questions
What are the best yoga poses for sex?
Some of the best yoga poses for sex are as follows:
- Garudasana (eagle pose)
- Uttanasana (standing leaning forward)
- Baddha Konasana (sitting heel to heel pose)
- Paschimottanasana (sitting in front)
- Janu Sirsasana (head to knees sitting position)
Does Yoga Help You Overcome Erectile Dysfunction?
Yoga is not a cure for erectile dysfunction. The practice can help increase blood flow, improve flexibility, reduce stress, improve body confidence, and promote mindfulness. These benefits can also help support better penile function over time. Yoga is also a good form of exercise for certain specific health concerns and your general health.
Who shouldn’t try yoga for erectile dysfunction?
People with heart disease should not try any type of extreme yoga, such as hot yoga or Bikram, to treat erectile dysfunction. Certain poses can also increase heart rate and blood pressure, so it’s important to consult your health care provider before trying yoga.