What Are the Benefits of Yoga for Erectile Dysfunction?

Yoga is a practice that focuses on bringing balance and harmony between the mind and body. Originated in northern India over 5,000 years ago, yoga's combination of physical postures (called asanas), breath work, and meditation has been shown to help enhance health and mental well-being. The benefits of this ancient practice have helped to popularize it in Western culture.

Today, many people practice yoga recreationally as a form of exercise and relaxation. It is also used effectively in mind-body medical interventions for certain conditions, including depression, anxiety, post-traumatic stress disorder (PSTD), pain disorders, and cancer recovery.

In general, yoga has been shown to increase blood flow, improve flexibility and balance, and encourage mindfulness. These health-promoting effects are thought to also have the potential to help improve symptoms of erectile dysfunction, or ED, naturally.

In this article, we'll discuss the possible benefits of yoga for ED as well as specific yoga poses that are recommended to help with this condition.

What Is Erectile Dysfunction?

Erectile dysfunction (ED) affects approximately 52% of people with a penis who are between 40 and 70 years of age. It is estimated that there will be 322 million cases of ED worldwide by the year 2025.

Erectile dysfunction is defined as the inability to achieve or maintain an erection at least 25% of the time. This condition can be caused by hormonal changes, side effects from medication, reduced blood flow, stress, or other psychological concerns.

If you are struggling with ED, it is important to talk to your doctor, because it can be a symptom of a more serious underlying health condition, such as heart disease.

Benefits of Yoga for ED

There is limited research on yoga and erectile dysfunction, but several small studies suggest that yoga may improve sexual function and satisfaction. In one study, healthy males (ages 28 to 60) who completed 12 weekly yoga sessions reported significant improvements in all measures of sexual function, including desire, intercourse satisfaction, performance, confidence, erection, ejaculatory control, and orgasm.

Another study on patients undergoing prostate cancer treatment (during and after which erectile dysfunction is a common side effect) showed similar benefits: Patients who did yoga twice-weekly during a course of radiation therapy saw a significant reduction in sexual dysfunction as well as improvements in urinary incontinence and fatigue, compared with those who didn't do yoga.

While experts do not fully understand how yoga supports erectile function, it is thought to be through a combination of physical benefits such as increasing blood flow and improving cardio-respiratory fitness, and psychological effects including stress reduction and mindfulness.

Other possible benefits of yoga for ED include:

• Increased circulation
• Better focus
• Improved body image and confidence

Regular yoga practice has also been shown to be effective at improving overall health, which further supports erectile function. However, more research is needed to determine the effectiveness for ED.

Types of Yoga to Support Sexual Function

There are many types of yoga, including Hatha (usually a slower class moving through classic poses) and Vinyasa (which involves building a dynamic, faster-moving flow to build heat). Any of these forms of yoga will deliver the same health and well-being benefits that may help with ED symptoms, so don't hesitate to try any class that appeals to you until you find the right one for your fitness level.

There are two specific types of yoga that get a lot of attention for their sexual benefits. However, the sexual benefits are unproven and it's not necessary to practice these types of yoga to see benefits for ED. These yoga types are:

• Tantra yoga: Tantra yoga is a spiritual practice that enhances mindfulness and often includes sexual practices. This practice is thought to give an accessible approach in the management of erectile dysfunction, psychological blocks around sexuality, and issues with intimacy. Some of the poses can be practiced alone or with your partner.
• Kundalini yoga: This practice is known as the yoga of awareness and activates kundalini energy, which sits at the base of the spine. With chants and poses, this yoga practice is also thought to help extend intercourse and enrich sexual pleasure.

Yoga Poses for Erectile Dysfunction

There are different yoga poses that can help stimulate blood flow to the groin area and support penile function. Some of the suggested poses include:

Standing Poses

• Garudasana (eagle pose): With knees slightly bent, ground down on your right foot and cross your left leg over your right thigh. Hold for five breaths, then repeat on the opposite side. Benefit: This pose strengthens the pelvic area and helps increase blood flow to the reproductive organs.
  
  
• Uttanasana (standing forward bend): Stand up straight and bend your torso forward without bending your knees, letting your arms hang down toward the ground. Release your head and let gravity take you as far as you can go. If it is not far, that's fine. With regular practice, you will increase flexibility. Benefit: This pose encourages flexibility in the hips and may prevent premature ejaculation and retain seminal fluid.

Seated Poses    

• Mandukasana (frog pose): From a tabletop position, slowly move your knees out wide away from the body, lowering your torso toward the ground. Stop as soon as you feel the stretch in your inner thighs. Hold for five breaths. Benefit: This pose works to stretch the groin muscles.
• Paschimottanasana (seated forward bend): Sit down with your legs extended in front of you and your spine straight. Raise your hands over your head. Bend forward, keeping your legs straight, reaching your arms toward your feet or as far as they'll go comfortably. Benefit: This pose strengthens the pelvic floor muscles, which may foster better urinary control and penile function.
  
  
• Janu Sirsasana (seated head-to-knee posture): From a seated position, bend your left leg in so the left heel is pressing into your right inner thigh. Extend the right leg out in front of you. Bend at the torso over your right leg, trying to touch your nose to your right knee. If the flexibility isn’t there yet, you can reach your hands around your foot or use a strap to help. Hold for five breaths. Repeat on the opposite side. Benefit: This pose is thought to aid in increasing arousal.

Possible Health Risks

Yoga is considered a relatively safe exercise regimen for almost anyone to try. Start slow and ask the instructor for modifications as needed.

As with any exercise regimen, it is always a good idea to contact your healthcare provider before trying something new to determine if it's right for you. For instance, people who have a heart condition should avoid more intensive types of yoga, such as Bikram or hot yoga, which can do more harm than good due to the temperature and strenuousness of the exercise.

There are also some poses that are known to increase the heart rate and raise blood pressure, so it is important to know the benefits and risks based on your specific health condition before trying yoga.

Where to Find Yoga Routines for Erectile Dysfunction

There are many resources online that can help you find yoga routines. While the classes may not be specifically designed for erectile dysfunction, they will offer health-supporting benefits that may help reduce ED over time.

For classes that you can do at home, you can search YouTube for free, beginner-friendly options. There are also a number of other online classes available.

If you'd like to try an in-person yoga class, a simple online search should show you yoga studios, exercises studios, and community centers that offer yoga in your area. You can also ask your healthcare provider for recommendations and resources that are in your area.

When possible, practicing yoga with your partner can be especially beneficial.

A Word From Verywell 

If you have ED, there is help beyond prescription medications. Yoga may be a good place to start treating the condition naturally. Yoga can increase blood flow, improve flexibility, and reduce stress, among other benefits—and these health benefits have been shown to help reduce ED symptoms. Maintaining a healthy diet, limiting alcohol, avoiding tobacco, and lowering stress are other smart strategies to reduce ED.

ED often stems from a psychological or emotional concern, and it can cause its own psychological distress, so it's important to get the support you need to deal with the condition. Don't hesitate to seek out help from a licensed mental health professional. In addition, have an open conversation with your partner. With the help of your healthcare professionals, support system, and healthy lifestyle strategies, you can find a way back to a satisfying sex life.