What causes ED?
Erectile dysfunction (ED) is when you have trouble getting and keeping an erection that is firm enough to have sex. There are many reasons you may develop ED, including issues with blood flow or hormones. You may also develop ED if you have a chronic health condition, like heart disease or diabetes.
Stress and anxiety can make matters worse. While ED isn’t always a reason for concern for your overall health, you may want to try some lifestyle changes to see if they help before seeking medication.
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.
For example, a group of 65 men took part in a
These sexual scores didn’t just involve erections either. The men saw improvement in many areas of their sex lives, including “desire, intercourse satisfaction, performance, confidence, partner synchronization … ejaculatory control, [and] orgasm.”
These yoga poses promote relaxation and blood flow, which can help manage ED.
Paschimottanasana
This posture is also known as a seated forward bend. It can help relax pelvic muscles that are tense from sitting for long periods of time and promote better blood flow. This pose also works to calm you and relieve mild depression.
How to do it:
Hold this pose for between one and three minutes. Focus on your breath and see if you can slowly relax and release your body. In time, you may be able to reach your hands beyond your feet — but don’t force yourself before you’re ready.
Uttanasana
Also known as standing forward bend, uttanasana is a staple in many yoga routines. This intense stretch may help you with anxiety. Some say it even helps with infertility while also improving digestion and stimulating the organs in the abdomen.
How to do it:
Baddha Konasana
You may have heard this yoga move referred to as Bound Angle Pose or even Butterfly Pose. Along with stretching the inner thighs and groin, it stimulates the prostate gland along with the bladder, the kidneys, and the organs in the abdomen.
How to do it:
Janu Sirsasana
Head-to-knee pose is best performed on an empty stomach. It helps with your flexibility, especially in the hamstring muscles, back, thighs, and hips. It also helps with blood flow in the lower abdomen and groin. Along with the physical benefits, it can be a great stress reliever.
How to do it:
Dhanurasana
Also known as Bow Pose, this powerful floor move helps to stimulate the reproductive organs and get the blood moving to these areas. It also helps to stretch all the muscles in the front of your body, including the thighs and groin. Bow Pose may even help with your overall posture.
How to do it:
More and more studies are showing that yoga may help with erectile dysfunction. If you’re a beginner to yoga, consider calling around to find a class at your local studio. Regularly completing a whole routine — no matter the poses — can help with relaxation, flexibility, and balance. A yoga teacher can help you perfect your form with different poses so you’ll get the maximum benefit from your practice.
Can’t find a class in your area? Consider trying this free yoga sequence by the Dutch Smiling Yogi specifically for erectile dysfunction. It includes some of the poses above along with many others to give you a solid, restorative workout that may also help you with ED.
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