- Yoga for erectile dysfunction can help restore balance in your body and mind.
- Erectile dysfunction (ED) can have physical and psychological causes.
- Research shows that regular yoga practice can improve men’s sexual functioning and erections.
- Yoga poses for ED help improve circulation in the pelvis and de-stress the mind.
- If you have erectile dysfunction, get appropriate treatment first.
Even though yoga for erectile dysfunction doesn’t sound like something a doctor would prescribe, it can improve circulation in your body, which is key to healthy erections. Yoga can also improve your sex life by relaxing your mind and reducing performance anxiety.
Erectile Dysfunction Is a Mind-Body Problem
Erectile dysfunction affects millions of men worldwide. Many people think this is a matter of hydraulics, but the reality is much more complex. The condition may have physical and psychological causes.
Healthy erectile function depends on a partnership that involves both the body and the mind.
The most common reason men can’t get or keep an erection is reduced blood supply to the penis. Chronic conditions, such as diabetes or high blood pressure, can also interfere with your sexual health. ED can also be a side effect of taking certain medication.
On the psychological side, some men develop erectile difficulties in connection with performance anxiety. They want to be great lovers so much that they get too tense and the body refuses to cooperate. Mental health problems and related medication can also mess with your bedroom skills.
How Yoga for Erectile Dysfunction Can Help
Yoga is an ancient system of exercises, breathing techniques, and meditation. Research on the effects of yoga for erectile dysfunction is promising. A study of a group of men, mostly middle aged, revealed that after 12 weeks of yoga, the participants had an improvement in all important aspects of sexual functioning, including erectile function.
Some men with ED practice yoga as a form of complementary treatment. Others use the exercises to stay in good health and keep their erectile ability into old age.
Here’s how the practice of yoga can impact your health and improve your ability to have erections:
- Better blood pressure, heart rate, and body mass index. To be fit in the bedroom, you should have a healthy cardiovascular system and body weight. Yoga can help you improve those aspects of physical health.
- Depression and anxiety reduction. For men whose ED is caused by mental health problems, yoga can bring relief, both in the short and in the long term.
- Improved relaxation. Stress and tension are the enemies of good sex. Yoga poses, with their rhythmic flow and deep breathing, are perfect for calming the body. A study of yoga practitioners showed that men who practiced yoga had more relaxed cardiac parameters.
Best Yoga Poses for ED
There are many styles of yoga but what they all have in common is a sequence of poses called “asanas.” In most yoga practices, you must stay in each position for some time, breathing deeply and allowing your muscles to relax.
The following poses are great for men with erectile dysfunction. Remember to add some warm-up positions and a final calm-down at the end. If you have a medical condition, talk to your doctor before starting yoga practice.
Cobbler’s Pose (Baddha Konasana)
This pose activates your deep thigh muscles and opens your hips to get more blood flowing into your pelvic area. It’s believed that the asana can support prostate health as well.
To get into the position, sit straight on the floor. Next, open your knees while keeping your feet together with your hands. If it’s difficult in the beginning, support your back against a wall. Don’t force your knees to drop to the floor. You can also use pillows or blankets for support.
Seated Forward Bend (Paschimottanasana)
This pose allows you to relax the muscles of your pelvis. If you spend most of your days sitting, this exercise will get the blood flowing in your hip area. The inward movement is also good for mild depression and anxiety.
Begin by sitting on the edge of a folded blanket. Gradually move your upper body forward without rounding your back. You can keep your hands on the sides of your legs. If you’re very flexible, rest your hands on your feet.
If you have tight hamstrings, wrap a yoga strap around your feet. Bend your body forward, keeping your back straight. Remember, it’s not about achieving a perfect bend; it’s about breathing and working with your body and mind.
Head-to-Knee Forward Bend (Janu Sirsasana)
By doing this pose regularly you will increase flexibility in your thighs, hips, and back. You’ll also improve circulation in the pelvic area, which is great for ED. Staying in the asana for a while allows you to calm the mind, reducing depression and anxiety.
To start the pose, sit up with your legs straight. Bend one leg and place the sole of your foot on the inner thigh of your other leg. Try to fold the upper body towards the straight leg, arms outstretched towards the foot, but don’t push it.
If the position is challenging, use a yoga belt. Wrap it around your foot and hold it with your hands while bending forward. Remember to bend from your hip and try not to round the spine.
Bow Pose (Dhanurasana)
In this asana, your inner reproductive organs and adrenal glands are stimulated. This pose can also help you build your confidence, which translates into being a better lover.
To do the pose, lie on your belly. Grab your ankles, lift your chest up from the floor, and then lift your knees. Look forward and keep the position for five breaths. If this is too challenging, use a yoga strap.
(Wind-Relieving Pose) Pavanamuktasana
This asana is not only great for your digestive system, it also invigorates your sexual organs and makes you feel energized.
To enter into the position, lie flat on your back, legs outstretched. Now, bend one leg at the knee, draw the knee to your chest and hold it with your hands. Keep the pose for a while and then switch legs.
Corpse Pose (Shavasana)
This asana is a fantastic way to finish your yoga practice. It regulates the nervous system and brings a feeling of deep relaxation. This pose is helpful for depression and high blood pressure.
Lie on your back, legs apart and arms at approximately a 45-degree angle. Make sure you’re warm, as you will stay in this pose for at least five minutes (preferably longer). Breathe slowly. In this position you can do a full-body scan, focusing on each body part, from the feet up, and relaxing each part as you go.
Managing Your ED With Medication
Getting started with regular yoga sessions will help you improve your health and reduce everyday stress. But the positive effects of yoga for erectile dysfunction take time. Don’t give up on a satisfying sex life while you work on regaining your mind-body balance.
Talk to your doctor about ED medication, such as Viagra, Cialis, or Levitra. You may also use eDrugstore’s free online consultation with a U.S.-licensed physician. The doctor will tell you if you can safely use the medication and issue a prescription. Visit our ED page to order your FDA-approved medication directly from our online pharmacy.
Anka Grzywacz is a sexologist, reproductive health expert and Certified Sex Coach™. In her online practice she helps busy women and couples solve their intimate problems.