9 Yoga Poses for Erectile Dysfunction

June 13, 2021

4 mins

Erectile dysfunction routinely affects nearly 30 million men in the United States, and while modern science has made for some highly effective treatment options (like the Viagra®, Cialis®, and generics available from Rex MD), a few ancient holistic treatments still get credit for their healing capabilities.

Among them, yoga stands out.

Major risk factors for erectile dysfunction include poor blood flow and stress, and yoga exercises have demonstrated a keen ability to help with both. The focus on breathing techniques and relaxation reduces stress, while anaerobic and aerobic strengthening exercises benefit general health and wellbeing.

This combination has all the elements to being highly beneficial for erectile dysfunction and sexual function in general.  

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The Potential Benefits of Yoga 

Yoga is an ancient Indian practice that combines physical, mental, and spiritual disciplines. A person doing yoga will form one posture, known as an “asana,” before moving into another. By using various breathing techniques, exercises, and meditation, yoga can help to increase sexual function by reducing blood pressure, heart rate, and body mass index. 

One study into yoga and its impact on male sex function monitored a group of 65 men over the course of three months. The average age of the men was 40 years old, when erectile dysfunction typically starts to show up more frquently, and the results showed significant improvement in their erections, libido, satisfaction, performance, confidence, ejaculation, and orgasm. 

While it might not be as effective for treating the symptoms of erectile dysfunction as prescription ED medications, it’s clear that yoga can have a positive impact on multiple sexual function and health in general. 

9 Yoga Poses for Improved Sexual Function 

Each of these asana can help in some way to improve either muscle, stamina, or blood flow to the sexual organs. Effectiveness may vary, but men may see improvement when performed correctly and routinely. Be sure to follow instructions carefully and avoid straining to get deeper into the pose; work with a yoga professional for precise guidance on movements.  

Ardha Matsyendrasana 

Also known as the half lord of the fishes pose, this asana is intended to promote digestion and blood flow to the major organs, including the liver, spleen, pancreas, and pelvic region. 

1. Sit down on your mat with your legs extended forward.2. Bend your right knee and cross it over the left knee, putting your right foot on the floor.3. Slowly turn toward your right and stretch your left arm forward, resting your left elbow on the outside of your right knee.4. Hold this pose for 20 to 30 seconds and focus on breathing.5. Release and return to a resting state.6. Repeat this process using the other leg.

Baddha Konasana 

Also known as the bound angle pose and butterfly pose, this asana stretches the muscles of the inner thighs and groin while stimulating the prostate gland, the kidneys, and other organs in the abdomen. 

1. Sit on the mat with your legs fully extended in front of you.2. Bend your knees and pull your heels into your pelvis area one at a time, then drop your knees to either side of your body and press the bottoms of your feet together.3. Use your first two fingers to either grab your toes, ankles, or shins and hold this pose for one to five minutes. Remember to keep your back as straight as you can.4. Release and return to a resting state. 

Dhanurasana

Also known as the bow pose, this asana can stimulate the sexual organs and increase blood flow, possibly helping with premature ejaculation and creating a stronger orgasm.

1. Lay on your mat on your stomach, with your face down. Feet should be hip width apart and arms should be at your sides.2. Raise your legs behind you while lifting your upper body area and reach back for your ankles.3. Once you have a firm grasp on your ankles, pull your legs upward and try to keep your chest off the floor.4. You should be looking forward with your pelvis and abdomen maintaining steady contact on the floor, but the rest of your body should be hovering over the ground. 5. Stay in this position for around 20 to 30 seconds while taking in deep breaths and relaxing.6. Release and return to a resting state.7. Repeat a few times. 

Garudasana

Also known as eagle pose, this asana will require a wall or something sturdy to lean on. It focuses on increasing blood flow to the pelvic region. 

1. Stand up straight on both legs.2. Keep your right foot firmly on the ground and lift your left leg slowly, twisting it over the front of your right knee and placing the foot on your right calf.3. Bend at the right knee to deepen the stretch.4. Hold this position for five to ten seconds.5. Release and return to a resting state.6. Repeat this process using the other leg. 

Janu Sirsasana

Also known as head to knee pose, this asana is best performed on an empty stomach and works to improve flexibility in the hamstrings, back, thighs, and hips. 

1. Sit on your mat with your legs fully extended in front of you.2. Bend your right knee and bring your right heel into your pelvis, resting the sole of your foot against your left thigh. 3. Inhale and raise both hands up to the sky. As you exhale, bend forward over your extended left leg, while keeping your back straight. 4. Try to clasp your hand around your left foot and touch your chin to your left knee.5. Stay in this pose for one to three minutes, then release and return to a rested state.6. Repeat this process for the other side of your body.

Paschimottanasana 

Also called the seated forward bend, this asana helps to relax and strengthen the pelvic muscles, promotes improved blood circulation, increases endurance, and may help to delay ejaculation. 

1. Sit down on your yoga mat with your legs stretched out in front of you and feet pointing upward toward the ceiling. 2. Breathe in deeply and stretch both arms to the sky. 3. While keeping your tailbone on the floor, keep your back straight and lean forward as your exhale.4. Fully extend your elbows and try to grab your big toe with the index finger and thumb.5. Hold this position for one to three minutes, while focusing on breathing and staying relaxed.6. Release and return to a resting state. 

Siddhasana 

Also known as the accomplished post or perfect pose, this asana helps to stimulate the muscles of the pelvic region and promote flexibility. 

1. Sit on the floor with your legs extended forward.2. Bend your left knee and place your left foot inside of your right thigh.3. Repeat this movement for the right leg and place the right foot over the left ankle.4. Remain in this pose while focusing on breathing, hold for one to five minutes.5. Release and return to a resting state.6. Repeat this process placing the other leg on top.

Uttanasana 

Also known as a standing forward bend, this asana is fairly common in yoga and is used to help with anxiety, but may also help to increase blood flow, improve digestion, and stimulate organs in the abdomen.

1. Stand on your mat with your feet hip-distance apart.2. As you exhale, bend your torso forward from the hips, while keeping your spine straight.3. Continue to bend forward while bringing your fingers all the way down to the floor.4. In the beginning, you may need to softly bend your knees to achieve this goal, but try to keep them straight as you progress.5. Focus on your breathing and staying relaxed and hold this position 30 to 60 seconds. 6. Release and return to a resting state. 

Uttanpadasana 

Also known as raised leg pose, this asana engages the quads and glutes while enhancing energy and blood flow to the pelvic muscles. 

1. Lay flat on your back, with your heels together, and arms at your sides.2. Breathe in deeply and lift up both legs to a 30 degree angle.3. Hold this position for five to 20 seconds and slowly return feet to the ground.4. Breathe in deeply again and this time lift both legs to a 60 degree angle.5. Hold this position for five to 20 seconds and slowly return feet to the ground.6. Return to a resting state. 

The Takeaway: Using yoga as a form of meditation and exercise may be a good way to improve sexual function and reduce the risk of erectile dysfunction. 

Yoga has many physical and psychological benefits, and it can help to reduce multiple risk factors associated with erectile dysfunction. In the event that yoga is not enough to prevent erectile dysfunction from developing, prescription medications are a good option for most guys. 

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