Yoga has been practiced for now 5000 years to bring harmony and balance between mind and body. Yoga is a mixed combination of physical postures, breathing, and meditation to help improve health and mental well-being.
Doing yoga helps us to improve our flexibility, increase blood flow, and balance mindfulness. Yoga plays a major role in improving the testosterone level in males and in increasing the blood flow into your pelvic region which helps in eliminating Erectile Dysfunction.
12 Erectile Dysfunction Yoga Asanas
If you think that sexual issues like Erectile Dysfunction are preventing you from attaining pleasurable sex, then there is something you can do about it. Erectile dysfunction Yoga and exercises are proven to be fruitful in eliminating ED. By doing various types of Yoga techniques, you can easily improve the low testosterone level – the hormone needed for attaining satisfying sexual time. read more about erectile dysfunction in hindi
#1 Yoga Asana for ED – Paschimottanasana
This asana is also popular by the name “seated forward bend”.
Paschimottanasana helps in improving endurance as it strengthens the peroneal muscles. Perennial muscles are helpful in maintaining erectile rigidity, and that’s why this yoga asana is the most effective one for beating erectile dysfunction.
How to Perform:
- Sit down straight on the ground and join your legs together. Stretch your legs.
- Put your feet pointing towards the ceiling.
- Breathe in and stretch both the arms in the upward direction.
- Breathe out and bend your body towards your toes while keeping your spine erect.
- Hold the big toe of your feet with the index finger as well as the thumb.
- After holding the fingers, bend your body towards your feet as if you are trying to touch your head with it.
- Keep in the position for more than 10 seconds.
- And then slowly get back to the original sitting position.
Maximum time to hold the posture: 3-5 Minutes
Minimum time to hold the posture: 2 Minutes
Best time to do yoga: Morning
Benefits in: relieving stress, depression, and stimulating reproductive organs.
Who should avoid this Asana: Pregnant ladies and people who have spondylitis.
#2 Yoga Asana for ED – Kumbhakasana
Kumbhakasana Asana is also commonly known as the Plank pose. By performing this erectile dysfunction yoga asana, you can improve your endurance, power, and stamina to perform well in sexual intercourse. If a person regularly performs, then they can undoubtedly observe the difference in their stamina and the strength in the upper body while having physical intercourse.
How to Perform:
- Lay on the floor with your stomach touching the surface.
- After that, keep your hands by the side of your face while lying down.
- Bend your feet in such a way that your toes must push off the ground.
- Push your hands with your body and raise your buttocks in the air.
- Make sure your legs remain parallel to the floor.
- Try to be in the position as much as you can and then slowly get back to the original position after that.
Maximum time to hold the posture: 60 Seconds
Minimum time to hold the posture: 20 to 30 Seconds
Best time to do yoga: any time of the day
Benefits in: regulating blood flow and strengthening the muscles
Who should avoid this Asana: People with high blood pressure and Osteoporosis.
#3 Yoga Asana for ED – Uttanapadasana
This particular yoga asana is also known as raised leg pose. By doing Uttanpadasana, you engage yourself in quads and glutes proved to help stay longer in the missionary positions. This asana also stretches your psoas (muscles located in a male body on either side of the vertebral column in the lumbar region) and hip flexor muscles ( the one that allows you to bend your knees), which enhances the strength and improves the blood flow to the pelvic region for eliminating Erectile Dysfunction.
How to Perform:
- Lay on the floor with your back.
- Keep your hands aligned with your legs on the side.
- Put your feet together.
- As you breathe in, lift your gets together to make a 30-degree angle with the ground.
- Now slowly move your head off the ground as you do the above steps.
- Maintain the position for a few breaths.
- Move your legs back to the normal pose on the floor.
- Breathe in and raise your legs so as to make a 60 Degree angle this time.
- Again maintain this position for some time.
- Lower your legs and get back to the normal position again.
Maximum time to hold the posture: 15 to 20 seconds
Minimum time to hold the posture: 30 to 40 seconds
Best time to do yoga: Morning and Evening
Benefits in: tones the cardiorespiratory system and improves postures
Who should avoid this Asana: Person having any muscle injury or any past injury related to internal organs.
#4 Yoga Asana for ED – Naukasana
Boat Pose is another name for Naukasna, and it is performed for stimulating the sex hormones in a body ( testosterone for males and estrogen for females). If you feel that your body does not have the sexual energy to perform intercourse, this asana can help you maintain your strength smoothly. Naukasana makes your buttocks, hips, and thigh muscles strong and tough. It also strengthens the muscles of the pelvic region to increase bedtime.
How to Perform:
- Lie down on the floor.
- Keep your arm beside your arms and your body.
- Breathe in and breathe out.
- Lift off your chest in the air.
- Lift off your feet in the air off the ground at the same time.
- Your hands must be straight the whole time.
- Remain in this position for 5 or more minutes.
- Come back to your normal position while exhaling slowly.
Maximum time to hold the posture: 20 to 25 Minutes
Minimum time to hold the posture: 5 to 10 Seconds
Best time to do yoga: Morning
Benefits in: Strengthen the abdominal muscles and help improve blood flow.
Who should avoid this Asana: If having periods, high blood pressure, migraine, insomnia, and heart disease.
#5 Yoga Asana for ED – Dhanurasana
One of the most effective asanas for treating sexual problems like premature ejaculation, erectile dysfunction, and for better sexual time.
How to Perform:
- Lie on the floor by your stomach, keeping your feet hip-width wide apart.
- Keep your arms by your side.
- While exhaling, fold your knees, holding angels.
- Inhale and lift up your chest off the ground.
- Pull your legs with your hands on the backside and look straight ahead of you.
- Maintain this position for 20 to 25 seconds.
- After that, gently release your ankles to get into the normal position.
Maximum time to hold the posture: 2 Minutes
Minimum time to hold the posture: 20 to 30 seconds
Best time to do yoga: Morning
Benefits: Improve back muscles, and posture, and improve deep hip flexors.
Who should avoid this Asana: People having high blood pressure, fragile heart, migraine, and pregnancy.
#6 Yoga Asana for ED – Shavasana (Corpse Posse)
How to Perform:
- Lie down on the floor with your back touching the floor with your legs straight and body relaxed. Put your feet in the natural position and rest your palms facing your upper side.
- Breathe naturally.
- Make sure your body feels heavy on the ground.
- Make sure each part of your body consciously relaxed starting from your feet to your head.
- Tune in for some minutes and start listening to sounds around you and determine the one most distant to you. Once you start to acknowledge the sound around you, you can let your mind let go.
- To get back into normal, gently bring back the awareness to your body. Wiggle your toes and fingers with your eyes closed. Draw your knees slowly to the left or right side. Rest for a moment and then inhale.
- Get into a normal sitting position and wait for a few seconds before you get up.
#7 Yoga Asana for ED – Garudasana
How to Perform:
- Start the asana by standing in a Mountain Pose with your arms at your sides.
- Start bending your knees till it makes an angle of 90 Degree and then brings your right foot and cross it with your left one.
- Fix your gaze at a certain point in front of you.
- Hook the top of your left foot behind the right calf to cover it and then balance for one or two breathe.
- If you are a beginner then you can avoid the foot hook for some days and can perform it by crossing the leg over the top of the standing leg.
- Extend your hands and then drop your left arm under your right one just like you did with your legs.
- Bend your elbows and then fold your underarms making a 90-degree angle in between.
- Wrap your hands and then press your palms together.
- Lift your hands and fingertips towards the ceiling keeping your shoulder blades going down your back.
- Square your chest and hips towards the wall. And your belly in and up.
- Hold on for a few minutes and during the time, make sure you focus on breathing and keeping your gaze fixed on the point. Release your body.
#8 Yoga Asana for ED – Baddha Konasana
How to Perform
- Sit straight with your back erect and your legs spread straight out.
- Bend your knees and bring your feet towards your pelvic region. Make sure that the soles of the feet touch each other.
- Grab your feet tightly with your hands. You can put your hands under the feet for better support.
- Try hard to bring the heels as close to the genitals as possible.
- Take a deep breath. While breathing out, press your thighs and knees down towards the floor.
- Start flapping your legs up and down like the wings of a bird. Slowly-slowly increases the speed. Keep breathing throughout the time.
- Exhale while releasing your body from the posture. Straighten your legs out and relax for a moment.
#9 Yoga Asana for ED – Janu Sirsasana
How to Perform:
- To begin the asana, sit on the ground keeping your back erect.
- Stretch your left leg starting from your hip joint. Bend your right knee, placing the bottom of your right leg against the inner part of your left thigh. Ensure that your right and left leg should be relaxed.
- Make sure your navel and chest are lined up with your left leg. This will keep your torso in the perfect position.
- Let your hands provide help as they rest behind the hips.
- Inhale. And extend your belly and torso to the top of your head.
- While you exhale, let the energy flow through your left leg reaching the ball of your foot. Inhale and scratch your arms such that it creates more length in the spine. Then exhale and bend your body forward from the base of your hips as if they are coming from the groin to the front of the sitting bones. Reach your ankles and toes with your hands till the point you can reach.
- Hold the pose for a few minutes and breathe deep.
- Inhale and release the pose. Let your muscles contract and lift your torso. Get into the normal position and relax.
#10 Yoga Asana for ED – Siddhasana
How to perform:
- Sit on your floor with your legs straight out and place your hands at your sides near your hips.
- Bend your left and right knees and bring them closer to your body towards your groin area.
- Being in this position, inhale and while you exhale, lift your right foot and keep it above your left ankle. Take your right heel into your groin area in the most comfortable way. Do not force yourself to do it.
- Take your hands on the knees and make sure your knees touch the floor. You can stretch your arms and make the back of your palm or wrist rest on the knees.
- Sit with your spine erect with your eyes facing forward.
- Stay in the position and deep breathy for more than one minute.
#11 Yoga Asana for ED – Pavanamuktasana
How to perform:
- You can start by lying down on the back and your legs and arms extended.
- Exhale, and during that time draw your knees towards your chest. Clasp your hands around your legs.
- Hold your right knee and release your left one slowly. Extent the leg along the floor. Hold the pose for at least one minute.
- Bring your left knee back to your chest and clasp your hands again around both the knees.
- Release your right knees while holding your left ones and extend your right one along the floor. Hold the pose for more than a minute.
- Finally, draw both of your knees to your chest.
- Exhale and at the same time, release your body from the posture.
#12 Yoga Asana for ED – Ardha Matsyendrasana
How to perform:
- Sit erect with your legs stretched out on the ground.
- Bend the left leg such that the top of your left foot lies next to the right hip. You can keep the left leg stretched without touching the hip.
- After that, place your right leg on the left knee by taking it under the left one.
- Twist your wrist, shoulder, and neck to the right side and set your gaze over your right shoulder.
- There are so many ways in which you can place your arms to increase and decrease the stretching.
- Hold in the position for a few seconds and deep breath.
- Inhale and exhale the right hand and afterward your chest, waist, and then your neck.
- Repeat the steps again on the other side and then exhale to bring it to the normal position.
Also, know 9 Best Sex Positions for Men with ED
Yoga poses to avoid
While there are not necessarily yoga poses that will negatively impact a man’s sexual performance, any pose performed incorrectly could overstretch or strain the body.
For this reason, it is often best for someone beginning yoga practice to seek the advice of a professional yoga instructor.
Alternatives to medicine
Sildenafil (Viagra) is often used to treat ED. But the side effects of this medication can make taking it unpleasant. Yoga, on the other hand, is a drug-free way to relax the body and mind. There’s a growing body of research to suggest that yoga can help with ED.
Erectile Dysfunction Causes
Erectile Dysfunction is caused due to psychological stress or physical impotence. This sexual performance dysfunction is common among men above 40 years.
The potential causes of erectile dysfunction need to be timely diagnosed so that you can get the right treatment.
Also Know about Retrograde Ejaculation Causes
1. Vascular (blood vessel) disease
Erections are caused due to the buildup of blood in the shaft of the male reproductive part and poor blood flow in the region causes erection problems in a body. Blood vessels can get damaged because of the hardening of the arteries and due to the damage, one can encounter erectile dysfunction in their body.
2. Nerve Damage
Proper working of the nerves is required for a man to be able to maintain or get erections. Nerve Damage can also be seen if a person is having diabetes, multiple sclerosis, spinal cord injury, and prostate surgery.
3. Psychological factors
Sexual problems can also be a result of various unnoted psychological factors and disorders like anxiety, guilt, depression, fear, and pressure. There was a time when the major role of causing ED was considered to be psychological issues.
Several males encounter ED because of the performance pressure that will be able to satisfy their partner or not and that also results in relationship issues in a couple.
4. Hormonal Problems
Unusual hormonal behavior or a low amount of hormones necessary for sexual desires like testosterone, thyroid hormone, and the pituitary hormone may also cause erection issues in a male. They directly affect their libido and interfere with erections.
Is Kapalbhati The Right Yoga Asana for Erectile Dysfunction?
Various doctors and sex specialists stated that not only normal exercises but Kapalbhati can also improve impotence and blood pressure. So it is true that if you perform Kapalbhati can help you with ED issues up to a great extent.
An estimated 150 million men suffer from ED problems and the number is going to get doubled by 2025.
Managing the problem of Erectile dysfunction is not just by taking viagra or easily available medicines on the Internet which claim to boost your sex life by more than 5,10,20 etc times It is a problem that needs careful attention to detail, complete analysis of the patient including his lifestyle, and a holistic treatment approach by professionals.
Why do Research studies say about Yoga for Erectile Dysfunction?
According to a study published in the Journal of Sex & Martial Therapy, yoga has been shown to help reduce:
- Blood pressure
- Body mass index
- Heart Rate
Because high blood pressure and excess weight are both linked with ED, the benefits highlighted above could help a man reduce the incidence of ED.
The journal article also suggests that these erectile dysfunction yoga poses increase blood flow to the genitals, which could enhance sexual functions.
Yoga Specific Studies for Erectile Dysfunction
Research published in the Journal of Sexual Medicine studied 65 men from 24 to 60 years old who participated in 12 weeks of yoga sessions.
The participants were asked to score their sexual function before and after their yoga practice. At the end of 12 weeks, men reported increases in ejaculatory control, erection, and orgasm.
Stress Reduction
Another article published in the journal Andrlogia asked men diagnosed with ED to take the medication tadalafil (Cialis) or to take tadalafil and to take part in a stress management program as well.
After 8 weeks, men participating in the stress management program showed a reduction in their stress and in the stress hormone cortisol, which resulted in better sexual function measurements.
While the men did not participate in yoga specifically as part of their stress management, yoga is a stress-managing practice.
Takeaway
A man should talk to a sexologist about his overall health to ensure he is healthy enough to practice certain above-mentioned yoga poses for ED. For example, there are Bikram and “hot” yoga practices that involve performing yoga in a very hot studio. For men with blood pressure and heart concerns, this yoga approach may not be recommended, as it might be too strenuous.
IASH, Jaipur stands for the Institute of Andrology and Sexual Health, and just like its name, it is a one-stop solution for all your sexual health care and problems. IASH has a team of Sexologist in Jaipur & They are experts in treating all types of sexual dysfunction and not only treat the physical but all the psychological causes of ED.
You can ask the experts for any type of advice and guidance on your sexual health issue. We at IASH, also provide relationship counseling, exercises guide, and couple therapies to offer all the possible ways for eliminating ED or any other issues by the best methods possible.
Frequently Asked Question
Q1. Is erectile dysfunction permanent?
Yes, majorly all erectile dysfunction issues are treatable if the treatment is taken properly. The treatment also helps in getting physical and emotional health and improves intimacy.
Q2. At what age does a man stop getting hard?
There is no fixed age a man will stop getting hard also ed doesn’t come with a fixed age. Ed can happen at any age and some of the health issues which can lead to ED are heart disease, high blood pressure, and diabetes.
Q3. Who shouldn’t try yoga for erectile dysfunction?
Yes, some people are not suggesting trying some kind of yoga-like if you have a heart condition. For example, hot yoga or Bikram can be an issue for heart patients.