In today’s modern society, the new-age man effortlessly has candid, outspoken discussions regarding physical fitness, grooming trends and even mental health, but finds the topic of sexual wellness to be still rather embarrassing. And although people might not admit their shortcomings in bed, statistics indicate that the most common sex-related issue encountered by the majority of the male population is erectile dysfunction, abbreviated as ED.
Also Read: Erectile Dysfunction: Causes, Diagnosis And Treatments
Defined as the incapacity of the male reproductive organs to sustain an erection through the entire process of sexual intercourse, ED is caused due to various factors. These comprise physical aspects like obesity, high blood pressure, diabetes, smoking addictions, insomnia, as well as psychological attributes of mental stress, depression and anxiety. Such pre-existing health anomalies invariably result in low testosterone levels in the body, significantly reducing sexual stamina and libido in men.
Also Read: Ayurveda For Insomnia: Time-Tested Therapies For A Good Night’s Sleep
While proper medications and treatment from doctors, healthcare experts is essential to address the symptoms and complications of ED, a holistic approach that helps to further boost sex drive in men is the ancient practice of Yoga. Foray through this article, that describes five coordinated postures and exercises with specific breathing patterns i.e. yogasanas, that remarkably elevate testosterone synthesis, stimulate blood circulation to the pelvic region and vastly improve the quality of sex life in men.
Brilliant Yoga Poses To Remedy ED And Boost Sex Drive In Men:
1. Kumbhakasana (Plank Pose)
Lie down flat on the ground, with the stomach in contact with the floor. Place both hands on either side of the face near the forehead and ears, with the palms facing down and fingers close to one another. Raise both feet together, keeping the tips of the toes on the ground. Using the momentum of both hands, inhale deeply and lift the upper body i.e. torso along with the hips and thighs to a comfortable height from the ground. Keep the feet parallel to the surface of the floor like in a plank workout and remain in this posture for 30 to 60 seconds, then exhale and gradually come back to the ground.
2. Dhanurasana (Bow Pose)
Lie flat on the ground with the stomach facing downwards. Place both legs a few inches apart and let the arms be by the side of the body. Exhale and bend the knees upwards, bringing it closer to the body and holding it tight with both hands. Breathe in slowly and raise the torso and chest from the ground. Drag both legs closer to the raised torso, look directly forward from both eyes and retain this position for up to 30 seconds. Then slowly breathe out and come back to the flat position on the floor.
3. Uttanapadasana (Raised Leg Pose)
Begin by lying down flat with the back to the ground. Keep both hands close to the body by the sides and feet placed together. Breathe in deeply and raise both legs simultaneously off the ground, Initially lift it to a 30-degree angle from the floor and bring it back to the surface, then elevate the height, bringing it to 60 degrees, back down again and then finally 90 degrees. Hold this pose for 20 seconds, then exhale and gently relax the body coming back to the initial position of lying flat on the back.
4. Paschimottanasana (Seated Forward Bend)
Sit down on a flat, even surface on the floor. Stretch both legs completely forward, with the feet pointing directly upwards. Inhale deeply and raise both arms over the head. Then breathe out and curve the body forwards to try and touch the knees, maintaining a comfortable posture of the spine. Hold the big toes with the thumb and index finger of both hands. Stay in this posture for 10 seconds, then gradually release the hands, lift the torso and come back to the initial seated position.
5. Naukasana (Boat Pose)
Start by lying down flat on the ground, with the back facing downwards. Place both arms by the sides of the body. Slowly inhale and exhale for a few cycles to regulate breathing patterns. Then simultaneously raise your upper body off the ground, while lifting both feet above. Place both hands directly forward, stretched out between the body and knees. Stay in this position resembling a boat for at least 5 minutes to attain improved muscle flexibility and balance. Exhale and relax the body, gradually bring it back to the ground. While regularly practising the Naukasana, increase the time of holding the boat pose from 5 minutes to 20 minutes, to attain the maximum benefits of this exercise and vastly improve blood circulation in the body.
Frequently Asked Questions
Can yoga help improve erectile dysfunction (ED)?
Yes, yoga can improve ED by reducing stress, boosting blood flow, and enhancing overall body-mind wellness.
Which yoga poses are effective for ED?
Poses like the Cobra (Bhujangasana), Bridge (Setu Bandhasana), and Seated Forward Bend (Paschimottanasana) may be helpful for ED.
How does yoga benefit ED?
Yoga helps by improving circulation, reducing anxiety, and strengthening pelvic muscles, all of which support better sexual health.
How often should I practice yoga for ED improvement?
Practising yoga three to four times a week can show positive results over time, though consistency is key.
Can yoga reduce stress-related ED?
Yes, yoga is excellent for stress relief, which can significantly help reduce ED caused by psychological stress.
(This article is reviewed by Kalyani Krishna Chief Content Editor)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. A Scoping Review: Is Yoga an Effective Intervention for Erectile Dysfunction and Premature Ejaculation?Authors: Subrahmanaya Bhat 1, Manoj K Pandey 2,✉, Udayakumar K 3, Nikunj Gokani 4, TS Sathyanarayana Rao 4
https://pmc.ncbi.nlm.nih.gov/articles/PMC10905059/#:~:text=After%20doing%20yoga%20for%2012,%25)%20showed%20the%20most%20gains.
2. Yoga in Male Sexual Functioning: A Noncompararive Pilot StudyOctober 2010Journal of Sexual Medicine 7(10):3460-6
DOI:10.1111/j.1743-6109.2010.01930.x
Authors: Vikas Dhikav, Girish Karmarkar and Ruchi Gupta
