How does Yoga help erectile dysfunction?
Yoga postures result in movement of the muscles in the body. Yoga poses for sexual health and erectile dysfunction involves creating positive pressure on the pelvic muscles. Blood supply to the pelvic region is increased. These erectile dysfunction exercises help in relaxing the muscles in the pelvic area, and thereby the blood flow to the penile region is also enhanced. As a result, blood flow is enhanced in the penile region, and the subject experiences an improvement in his erectile dysfunction where there is sustained erection for a long duration. Hence, the sexual performance of men is improved, and couples can attain a higher degree of sexual pleasure.
Adopting a regular yoga practice can improve prostate health, erectile dysfunction, and also enhance sex life. Many possible factors can result in erectile dysfunction, which primarily includes stress and deviation of sympathetic & parasympathetic indices. It was found in a study that yoga-based relaxation training normalizes the function of the autonomic nervous system. It does so by deviating both sympathetic and parasympathetic indices toward a more “normal” or middle region of the reference values. One of the other factors which influence healthy erection is an improper flow of endocrine hormones in the blood. In a study, the impact of yoga practices on the level of endocrine hormones was tested. It was found that levels of serotonin and luteinizing hormone were increased, which affect healthy erection. [3,4]
See: One Leg King Pigeon Pose in Yoga steps and health benefits
Scietific studies of Yoga asanas for helping ED
Yoga exercises for Erectile dysfunction
The main objective of yoga exercises has been to calm the mind and body by engaging the body into movements that are focussed. It helps the brain in controlling the body functions better. In a study, the effect of some yoga postures on the improvement in erectile dysfunction was tested. The yoga postures of the study are as follows:
❖ Kapalbhati
❖ Vajarasana
❖ Yog mudra
❖ Marjarasan
❖ Pavanmukatasan
❖ Viparita Karani mudra
❖ Matsyasana
❖ Halasan
❖ Ardhmatsyendra mudra
❖ Paschimottoasana
❖ Paravatasan
❖ Bhujangasan
❖ Shalabhasan
❖ Naukasana
❖ Dhanurasan
❖ Bhushirasana
❖ Hansasana
❖ Chakarasan
❖ Trikonasana
❖ Uddiyana bandha/Agni Sara
After the study, the erectile dysfunction of the two groups was tested. One group where regular yoga practices were carried out while the other group was the control group. There was a significant improvement in the erectile dysfunction and sexual performance of the subjects.
In another study, it was found that stress was the main reason for erectile dysfunction. Stress not only affects the mind but also affects muscle strength and flexibility, which results in erectile dysfunction. Regarding improvement in erectile dysfunction and sexual health, Kundalini yoga is considered as the ultimate yoga. In another study, the impact of moola bandha was demonstrated in subjects suffering from erectile dysfunction. It was found that moola bandha stretches the muscles of the pelvic floor, increases circulation in that area, balances, stimulates, and rejuvenates the area through techniques that raise awareness and flow. [5,6]
Yoga asanas you can try for healing ED
Some yoga poses you can do to heal ED include:
1. Uttanpadasana
Uttanpadasana also referred to as the elevated legs pose, is proven to offer an intense influence on the heart of your body. Additionally, it helps with the quads and the glutes. This will improve your performance and allow you to last longer during intercourse. Bonus: the pose increases power and assists with blood circulation to your pelvic region.
Lie down flat on your back. You then place your palms on both sides of your body with your palms facing down to the ground. Begin to inhale at a slow tempo and lift your legs about 45 to 60 degrees from the floor when inhaling. You should hold this posture for as much as 20 seconds, then gradually begin to unwind your posture as you exhale. Repeat this three or four times daily.
2. Paschimottanasana
Paschimottanasana is also referred to as the seated forward bend, enhances endurance, and strengthens perineal muscles, the group located between the anus and the scrotum (or vulva in women). Aside from helping with gaining an erection, this pose also can help you to last longer during intercourse. Do this pose in a sit-up position. Place your legs directly in front of you with your spine in a straight-up position. Flex your feet towards you. Begin to breathe in a while, lifting both your arms over your head. Stretch up. While breathing out, you will need to bend forward from your hip joints with your chin moving in towards your feet. Keep your spine in a straight position as you reach for your feet. Breathe in again and lift your head gently as you lengthen your spine.
3. Ardha Chandrasana
Ardha Chandrasana, also referred to as the half-moon pose also assists with toning the pelvic region. Additionally, it is known that this pose enhances endurance and stamina, which helps with a man’s sexual performance. Do this pose in a stand-up position. While standing, point your one foot forward and the other one a step back. The back foot should be turned outwards as you open up your buttocks. While bending the major leg forward, you will need to set your hand on the ground in front of you. Now you will need to rotate the increased hip and align your hips. The pose is also carried out diagonally if the right version is too hard. Hold the position and then slowly return to the starting place. Repeat on the opposite side.
4. Naukasana
Naukasana, also referred to as the boat pose, can help trigger sexual hormones in men. The pose also helps guys survive longer in bed by strengthening their buttocks, thigh muscles, and buttocks. The Naukasana pose is done by lying down on the ground with your arms beside your body and feet against each other. Inhale. While keeping your arms straight, begin to exhale. As you exhale, you should lift your toes and torso off the ground. Hold this position for up to 10 consecutive breaths. Slowly breathe out and lower your toes and chest to the beginning position.
5. Dhanurasana
Dhanurasana also referred to as the bow present, stimulates the reproductive organs. This pose assists with numerous functions that are linked to sexual difficulties, such as but not limited to ED. Additionally, it helps treat premature ejaculation and permits the yogi to have stronger orgasms. This pose is done in a set position on the floor. Begin by lying down on your stomach. Your toes must be hip-width apart, and your arms should be by the side of the body. Now fold your knees and hold your ankles. While breathing in, you will need to lift your torso off the floor and, at exactly the exact same time, pull your legs up and back. Gently bring your torso and legs back to the starting place, all of the while exhaling in a slow pace. Finally, release your ankles and relax your whole body.
6. Kumbhakasana
Kumbhakasan is also referred to as the plank pose, can help fight ED. This pose may also enhance your endurance during sexual performance. Upper body strength can be increased through this particular pose. To perform this pose, begin by laying down flat on your stomach. You need to keep your palms on the side of your face. Bend your toes in a manner your feet are pushing off the floor. Use your hands to slowly push your body up and lift your buttocks while keeping your thighs parallel to the ground. Hold this pose for as long as possible. Gradually bring your body back to the starting place.
7. Ardha Ushtrasana
Ardha Ushtrasana, also referred to as the half camel pose is known to have a beneficial impact on a person’s urogenital system. The pose also helps with toning the whole body. This is the perfect pose for guys who can’t do Ustrasana.
Begin by sitting in Vajrasana position with your knees separated. Your feed ought to be hip-width apart. You now must rise on your knee. Your arms should remain at the side of the body. Now twist to your side and hold your left knee with your right hand. Stretch your left arm in front of your mind until your hand reaches eyebrow elevation. Push your hips forward while attempting to maintain your thighs in a vertical position. Breathe normally while holding this position for 30 seconds. Following the 30 minutes, then slowly return to the starting position and repeat the same pose on the opposite side (left hand, right heel).
Yoga for Enhanced sexual health
Traditionally yoga has been practiced for exercise, spiritual, and recreational purposes. Yoga has long been tried as a remedy for various physical and mental conditions. However, there have been unsubstantiated claims that it could be used to improve sexual satisfaction. Many studies establish positive results that the incorporation of daily yoga exercise can improve sexual health. Mechanisms of the usefulness of yoga in improving human sexuality are many. Yoga exercises result in relaxation of the mind and the body. It also benefits the reduction of stress, parasympathetic dominance, and better tone of pelvic muscles. Though drugs have a role in the management of sexual problems, they are unlikely to do so without side effects. Hence, regular yoga exercises have proved to improve the mobility of pelvic muscles and help enhance sexual health. Better sexual health results in better sexual performance, which provides satisfactory sexual pleasure to both the partners. [7]
Summary
Yoga has been exercised by people of India and the world at large for a long time now. It is accepted widely, cheap, effective, and is free from serious side effects. From the discussion of the studies carried above, it indicates that yoga is a reasonable non-pharmacological measure to improve sexuality or has the potential to treat sexual disorders like erectile dysfunction, premature ejaculation, and prostate disorders. After visiting a doctor, patients can practice yoga according to the doctor’s advice. And people who wish to “boost” their healthy sexuality; yoga could be a cheap and effective way. However, there is a definite need for more directed scientific research to be carried out to elucidate the effects and the mechanisms of such impacts of yoga on male reproductive physiology. Considering the scientific evidence discussed so far, it is fair to conclude that yoga can be beneficial in the prevention of infertility, erectile dysfunction, and improve male sexual health.
