12 Best Yoga Asanas for Erectile Dysfunction

Reviewed By Experts

Sexual wellness lies at the intersection of physical well-being, mental well-being, and spiritual well-being. Yoga is an Eastern practice rooted in the wisdom of ancient Ayurvedic practices and has been proven to be very effective in maintaining holistic well-being.

Some yoga asanas can help you with issues concerning your sexual life, like erectile dysfunction, premature ejaculation, vaginal pain, and vaginismus. Yoga is also said to enhance sexual fulfillment and pleasure during intercourse.

One of the most dreaded phrases one hears when it comes to ensuring sexual wellness is ‘Erectile Dysfunction.’ Erectile dysfunction or ED is a condition in which a person is incapable of achieving or maintaining an erection sufficient for satisfactory sexual performance.

Numerous problems, such as diabetes, cardiovascular diseases, anxiety, depression, and an unhealthy lifestyle, can contribute to erectile dysfunction. You can include some asanas in your yoga practice that can improve blood flow to your genitals and help with erectile dysfunction.

Here, in this blog, we bring you 12 yoga asanas to treat erectile dysfunction through regular practice:

12 Best Yoga Asanas for Erectile Dysfunction ^[1]

1. Kapalbhati

Kapalabhati is a kriya (cleansing procedure). It revitalizes our nervous system. It invigorates our body and helps fight the negative effects of stress. Stress is one of the major causes of erectile dysfunction.

How to do Kapalbhati:^[2]

1. Sit straight in a squatting pose with your eyes closed.
2. Put your hands on the knees.
3. Fix your chest and consciously contract abdominal muscles with your breath.

Benefits of Kapalbhati ^[3]

1. When coupled with Tantric Yoga, Kapalbhati can help men with erectile dysfunction and premature ejaculation.
2. Kapalbhati regulates one’s breathing and helps drive energy into the pelvic region.
3. In the tantric breathing technique, a variation of Kapalbhati is recommended to prolong sexual intercourse.

2. Vajrasana ^[4]

Vajrasana is one of the easiest yoga asanas and is often used in meditations and yogic transitions. It is performed after meals as well. Despite being the simplest pose, it has innumerable benefits for our body’s overall health and sexual life.

How to do Vajrasana:

1. Kneel on the floor, and knees should be close together.
2. When kneeling, the body weight should be on the knees, shins, and parts of feet.
3. Kneeling brings the centre of gravity closer to the ground and makes certain activities, such as gardening, less stressful for the spine. Kneeling also provides a stable base from which the centre of gravity can be raised.
4. Touch your kneecaps to achieve the final position.

Benefits of Vajarasana

1. Vajrasana helps regulate proper digestion.
2. It improves stability in your body and helps tone knee joints and skeletal muscles of the thigh, leg, and back.
3. Vajrasana alters the flow of blood in the pelvic and abdominal regions and strengthens the pelvic and lower back muscles.
4. It also helps strengthen the genitals.

3. Naukasana ^[5]

‘Nauka’ or ‘Nav’ means a boat, and ‘asana’ denotes pose or posture. Therefore, Naukasana is called the boat pose because the final posture of the body resembles a boat or yacht. Naukasana benefits your lower back and abdominal muscles.

How to do Naukasana:

1. Lie on your stomach, prone on the yoga mat.
2. Lift your hands and legs in the air.
3. Maintain this position for 5-6 seconds in a stretch.
4. Your body will form a boat-like shape.
5. Exhale slowly while getting your body back on the floor in the prone state.

Benefits of Naukasana 

1. Increases the efficiency of abdominal muscles.
2. It is good for digestion and reduces belly fat.
3. It also strengthens organs in the abdomen and leg muscles.

4. Dhanurasana ^[6]

Dhanurasana is a back bending asana in Hatha yoga’s domain. In this pose, you lock your body in the shape of a bow, to regulate energy and blood flow throughout your nerves.

How to do Dhanurasana:

1. Lie on your stomach with your feet apart, in line with your hips, and your arms by the side of your body.
2. Fold your knees, take your hands backward, and hold your ankles.
3. Breathe in, lift your chest off the ground, and pull your legs up and towards the back.
4. Look straight ahead with a smile on your face.
5. Keep the pose stable while paying attention to your breath. Your body is now curved and as taut as a bow.
6. Continue to take long, deep breaths as you relax in this pose. Bend only as far as your body permits you to. Refrain from overdoing the stretch.
7. After 15 to 20 seconds, gently bring your legs and chest to the ground as you exhale. Release the ankles and relax.

Benefits of Dhanurasana

1. It strengthens the spine and the back.
2. This asana removes constipation and cures dyspepsia, rheumatism, and gastrointestinal disorders.
3. It is a very effective pose for weight management
4. It improves the posture of the practitioner.
5. It is a very good asana for stimulating Manipura Chakara.
6. The asana is useful for the management of diabetes.
7. It is a great way to release stress.
8. It stretches the lungs and is good for asthma treatment.
9. It stretches the complete alimentary canal.
10. The posture of Dhanurasana develops an attitude of self-confidence and fearlessness in a practitioner.

5. Shalabhasana ^[7]

The terms “shalabha,” which refers to a grasshopper (locust), and “asana,” which means posture, are the origin of “shalabhasana,” also known as the locust pose. The Gheranda Samhita teaches thirty-two asanas, including this one.

According to Gheranda Samhita:

अध्यास्यः शेते करयुग्मं वक्षेभुमिमवष्टभ्य करयोस्तलाभ्याम ।

पादौ च शून्ये च वितस्ति चोर्ध्वं वदन्ति पीठं शलभं मुनीन्द्राः ।।

The backward bending of the spine is a well-known feature of Shalabhasana. This yoga strengthens the arms, legs, hips, pelvic organs, and lower back while reducing back discomfort. This is one of the best asanas for those facing erectile dysfunction, as it reduces the physical pain in your body and allows for more blood flow in your pelvic area.

How to do Shalabhasana:

1. Lie on your side, interlock your hands tightly in front of you, and push them downward, below your pelvis (keeping your elbows as close as possible).
2. Roll over to lie on your chest and look forward, chin on the floor.
3. Keep your feet hip-width or even wider apart.
4. Inhale and lift both legs off the floor as high as possible, pushing your shoulders and arms into the floor.
5. Breathe out and gently lower your legs to the floor.
6. Release your hands and relax into Crocodile Pose.

Benefits of Shalabhasana ^[8]

1. It helps reduce abdominal fat and tone the abdomen.
2. It helps strengthen your back muscles.
3. It helps repair your entire spinal cord and replenishes it.
4. It strengthens your neck muscles, rectifies neck pain, and repairs defects in the neck joints.
5. It encourages digestion by improving the activity of the intestines by stretching them.
6. It helps in rectifying urinary disorders.
7. It strengthens the reproductive system.
8. It helps in strengthening the uterus.
9. It helps in correcting menstrual problems and guarantees a normal cycle.
10. It strengthens the hip bones and reduces any excessive thigh muscles.
11. It helps to decrease constipation.

6. Hamsasana

‘Hamsa’ is a Hindi word, meaning ‘swan.’ In the final posture of this asana, the posture resembles a swan; hence, it is called Hamsasana (swan posture). It is also a preparatory pose for Mayurasana. It is a great planking pose and helps make your body more flexible. By ensuring your physical fitness and increasing stamina, this pose does wonders for your sexual life.

How to do Hamsasana: ^[9]

1. Assume the kneeling position with your legs slightly apart.
2. Keep both hands between the knees on the ground.
3. Your hands should point backward, towards your legs.
4. Rest your elbows on your stomach. Keep your elbows together.
5. Let your abdominal muscles assume the weight of the upper body.
6. Take the legs backward in a full stretch, one at a time.
7. Make the body straight like a plank, and use the toes to balance the weight of your legs. Keep the legs together.
8. The body should be straight. Make sure that your knees are not bent.
9. Your head and neck should be in line with the body.
10. Now, keep your awareness on the abdomen and breathe normally.
11. Stay there for a few seconds, and then gently bring your body back to the mat.

Benefits of Hamsasana ^[10]

1. It is a great exercise for the arms.
2. The pressure exerted on the abdomen in this asana improves the functioning of the kidneys and liver.
3. It increases appetite.
4. It helps to develop control of muscles and balance in the body.
5. It massages the digestive organs and alleviates problems of constipation and dysentery.

7. Mayurasana ^[11]

Mayurasana is ‘Peacock Pose.’ In the final posture of this asana, the body resembles a peacock; hence, it is called Mayurasana.

How to do Mayurasana:

1. Kneel on the ground.
2. Keep both feet together and knees apart.
3. Bring the elbows together and place palms on the ground between the knees, the fingers facing towards the feet.
4. Place the elbows in the naval region and stretch the legs backward.
5. Slowly raise the trunk and legs off the ground. Maintain this position for 5 to 10 seconds. Shift the body weight a little forward. Balance the body on the elbows. Balance your body on the palms and support it with abdominal muscles.
6. To come back, lower the legs to the ground. Bring the legs towards the hands and place the knees on the ground. Remove the elbows from the navel and place the hands by the side of the body. Reduce the distance between the knees and come to Vajrasana.

Benefits of Mayurasana 

1. It strengthens the arms.
2. It promotes blood circulation in the abdominal and pelvic regions.
3. It helps increase appetite and massage the digestive organs.
4. It helps regulate the functions of the kidneys and liver.
5. It helps to develop muscle control and balance in the body.

8. Bhujangasana ^[9]

​​Bhujangasana, also known as Cobra Pose, is a great way to tackle stress and tension. The endocrine system’s organs, particularly the pancreatic and adrenal glands, are strengthened and activated during bhujangasana.

How to do Bhujangasana:

1. Lie prone on the ground with your forehead touching the floor, legs together, and hands by the sides of your thighs.
2. Fold the hands at your elbows and place the palms by the side of the shoulders, thumbs under the armpits. The tip of your fingers should not cross the shoulder line.
3. Now, inhaling, slowly raise the head, neck, and shoulders. Shoulders should be shrugged towards the back.
4. Raise your trunk to the navel region. Raise your chin as high as possible.
5. Eyes should be kept gazing upward.
6. Maintain the position for 5-10 seconds, or as long as you are comfortable.
7. To come back, bring down the upper part of the navel region, chest, shoulders, chin, and head.
8. Bring the forehead to the ground, arms along the body, and hands by the sides of the thighs. Relax.

Benefits of Bhujangasana 

1. It affects the spinal column and makes it flexible.
2. It solves digestive issues and increases intra-abdominal pressure, benefiting the internal organs, especially the liver and kidneys.
3. It relaxes both the body and mind.
4. It helps with stress, thus removing any psychological barriers, and enhancing concentration.

9. Parvatasana ^[12]

Parvatasana or the ‘mountain pose’ strengthens the spinal column, which aids in achieving good posture for the spine. It also aids in toning and stretching the muscles in the arms and legs. In addition to enhancing oxygen delivery and blood flow to the brain, the stance also improves mental health, focus, memory, and concentration.

How to do Parvatasana:

1. Sit in the Padmasana or Sukhasana pose with your hands at your sides.
2. Ensure that your chest is out and your neck and spine are straight.
3. Your chin should be drawn in.
4. Keep your eyes focused straight ahead. 
5. Inhale slowly. Raise both your arms together and stretch them upward.
6. Join your palms and maybe interlace your fingers, if you feel like it.
7. Stretch and pull up your torso as much as you can comfortably.
8. You can practice meditation or pranayama.
9. Hold this position for 8-10 seconds and slowly come back to the starting position.

Benefits of Parvatasana

1. Parvatasana strengthens the muscles of both upper and lower limbs, including our pelvic area.
2. It also helps maintain blood circulation to the central nervous system.
3. It helps tone the peripheral nervous system.

10. Chakrasana ^[13]

Chakrasana, also called Urdhva Dhanurasana, is a back-bending exercise.  When this pose is assumed, it resembles a wheel or an upward-facing bow; hence its name, ‘Chakrasana.’ This asana is known to give the spine great flexibility.

How to do Chakrasana:

1. Lie down on the yoga mat, looking upwards.
2. Fold your legs and keep them down below your buttocks.
3. Make sure that the sole of your feet touches the floor.
4. Keep 12 inches of distance between your feet. 
5. Now lift your arms, bend your elbows, and place your palms on the floor, above your shoulder on either side of your head. 
6. Breathe in and slowly lift your torso, curving your back.
7. Now straighten your arms and legs as much as possible, lightly dropping your head backwards.
8. Hold this posture as long as you comfortably can.
9. Come back to the starting position slowly by lowering your body and gently letting your head touch the floor.
10. Lower the entire body this way, and then relax completely. 

Benefits of Chakrasana

1. It reduces stress and tension in the body and sharpens the eyesight.
2. It strengthens the back and increases the elasticity of the spine.
3. It reduces the fat and muscles in the abdominal area and tones the digestive and reproductive organs.
4. It strengthens the muscles of the arms and legs. 
5. It aids the metabolism.
6. It rectifies uterine and menstrual problems in women.
7. It stimulates the processes of the liver, spleen, and kidneys.
8. It cures the hernia and keeps the kidney stimulated and refreshed.

11. Pranayama ^[9]

‘Prana’ means ‘the vital energy,’ and ‘yama’ means to gain control over that. So, it is a subtle process through which one can gain control over his inner energies. These processes are taught in depth because transforming inner energies is very important to stabilize the body and the mind. 

How to do Pranayama:

Pranayama has three phases known as puraka, rechaka and kumbhaka. Puraka is the controlled inhalation; rechaka is controlled exhalation and kumbhaka is controlled retention of breath. 

1. Close your eyes. Feel comfortable in your sitting position.
2. Inhale through both nostrils, then sharply exhale (again out of your nose) while pulling your navel in toward your spine.
3. In the beginning stage one should gradually learn to maintain the 1:2 ratio of breathing which means exhalation time should be double the inhalation.

Benefits of Pranayama ^[14]

1. Lowered respiratory rate and an increase in the forced vital capacity.
2. Increased strength and stamina.
3. It calms down the mind, improves concentration, and provides sufficient oxygenated blood to the body.
4. It helps regulate the blood pressure and reduces anxiety. 

12. Shavasana ^[15]

Shavasana, or ‘corpse pose’ is a resting and restorative pose, or asana, typically used at the beginning or end of a yoga session.

How to do Shavasana:

1. Lie flat in the supine position.
2. Keep the legs straight, with feet 8-12 inches apart.
3. Keep the heels inside and the toes outside.
4. Keep the palms facing upward, slightly away from the body, with fingers in a semi-flexed position.
5. Take a deep breath and simultaneously close your eyes.
6. Feel complete relaxation, and try to relax all parts of your body.
7. Breathe normally and concentrate on the flow of breath.
8. To come back, open your eyes and come to the starting position.

Benefits of Shavasana

1. It removes stress and tension.
2. It reduces high blood pressure.
3. It relaxes the body and mind.

Precautions ^[16]

Yoga is a personal practice and should be performed at the convenience of the practitioner; however, some precautions must always be taken.

1. Some yoga asanas should be performed on an empty stomach after you’re done with the bowel movements. All hatha yoga should be performed on an empty stomach.
2. Not all yoga is for everyone. Before including any asanas in your practice, you must consult a medical practitioner or someone with expert knowledge of yoga.
3. Give yourself enough time to digest your food before you start your practice. This is usually 2-3 hours for a light meal and 4-6 hours for a heavy meal.
4. Drink plenty of water before, during, and after your practice. This will help to keep you hydrated and prevent dehydration.
5. Start your practice slowly and gradually increase the intensity of your poses. This will help to avoid nausea or dizziness.
6. Pregnant women shouldn’t perform yoga without supervision of an expert.
7. Listen to your body and take breaks as needed. If you feel any discomfort, stop your practice and rest.

FAQs

Disclaimer

This article is written from a health and wellness perspective only and is not a piece of medical advice. Kindly seek the help of a certified medical practitioner before initiating any treatment.

Conclusion

Yoga is a great way to improve your overall health and well-being, including your sexual health. By practising the asanas in this blog regularly, you can help improve blood flow to your genitals, strengthen your pelvic floor muscles, and reduce stress and anxiety. These changes can help improve your erectile function and sexual satisfaction.

In addition to the asanas listed in this blog, there are some other lifestyle changes that you can make to improve your sexual health. These include eating a healthy diet, getting regular exercise, and getting enough sleep. If you are concerned about your erectile function, you should talk to your doctor.

References

1. Yoga in Male Sexual Functioning: A Noncompararive Pilot Study
2. Kapalabhati pranayama: An answer to modern day polycystic ovarian syndrome and coexisting metabolic syndrome?
3. Role of Yoga in the Management of Premature Ejaculation
4. Vajrasana And Its Physioanatomical Aspect
5. https://www.nccih.nih.gov/health/yoga-what-you-need-to-know
6. An Anatomical Exploration of “Dhanurasana”
7. Anatomical Exploration of Shalabhasana
8. Techniques of Yoga Practices For Sciatica Pain Relief And Prevention
9. Yoga Federation of Serbia
10. A Review on Therapeutic Effect of Kirtan Kriya Yoga
11. Anatomical Explanation of “Mayurasana”
12. Suryanamaskar for human wellness
13. Importance of Chakrasana in Present Generation 
14. Health Impacts of Yoga and Pranayama: A State-of-the-Art Review
15. Anatomical Exploration of Shavasana and its Physical and Mental Benefits
16. Yoga: What you need to know