Yoga can help solve men’s sexual health problems that might send a guy looking to a urologist for pills or invasive treatment.
- Softer erections? Try yoga.
- Weak urine stream? Try yoga.
- Sudden urge to piss? Yep, try yoga.
Getting up at night to take a leak or peeing too often during the day? Once again, try yoga.
Of course, weak erections top the list of any guy’s concerns, which is why this Valentine’s Day give yourself and your lover the gift of a fully-functional penis. That means an organ that can reach its maximum length and width and endure a marathon session of lovemaking from every angle imaginable, including ones you can handle because of the added flexibility produced by, yes, yoga.
When it comes to achieving maximum erections into middle age, and beyond, greater flexibility is just part of the all-natural solution that is yoga. That’s because a rock-solid erection has less to do with age, fitness level, and libido than with core strength, breathing, and blood flow, three of the key elements of yoga.
Want Rock Hard Erections? Work Your Core
Twenty years ago, the fitness industry embraced core strength. Unfortunately, core strength soon became a synonym for the abs, namely washboard abs. In reality, core strength includes the hip flexors, pelvic floor, and the muscles around the anus that control how you start and stop urinating.
The abdominals are a part of core strength, but a washboard is more a byproduct of building core strength than a sign of it. The key to building core strength is activating a remarkable muscle called the transverse abdominus. Think of the “TA” as nature’s weight belt. It originates from the lower spine and wraps around and attaches to the ribs, abdominals, and pelvis. When we draw the belly button in toward the spine and up toward the ribs, as we often do in yoga, we’re essentially tightening a belt, ensuring the protection of the pelvis and lower back.
Whenever movement begins, the TA is the first muscle that fires – or, at least, should be. Many guys lose that ability over time due to injuries or sedentary lifestyles. We spend so much time in front of screens that we develop bad posture. Injuries are a result and exacerbate the problem further.
Adding insult to these injuries? Decreased blood flow to the area we value most, and less control over our critical male plumbing, whether it’s used for urine or semen.
How to Fix Men’s Sexual Health Problems Naturally
Yoga poses focus on the pelvic floor and lower abdominal strength to strengthen and engage the muscles needed for stronger, longer-lasting erections. Years ago, these so-called Kegel muscles and related exercises were the focus of pregnant women trying to have smoother pregnancies and childbirth. We now know that Kegel-like movements, many of which can be found in yoga, are equally important for guys looking to maximize erections, prevent urinary issues, and even prevent premature ejaculation.
Breathing also contributes to better erections. When we slow down our breathing in yoga, filling our bellies with air and feeling the diaphragm expand from the waist area to the heart, we can lengthen and strengthen our muscles and set the stage for making sex last longer. With yoga, think about breathing in for a four count and exhaling for a four count.
When doing the following exercises correctly, you’ll feel intense muscular engagement at the pelvic floor area – right behind your pubic bone – targeting your pelvic floor muscles, glutes, hip flexors, and transverse abdominals.
If you do not feel core engagement and the activation of these lower abdominal muscles, you will benefit from these exercises. You might not feel these muscles working at first, which is normal. It takes mindful practice and repetition to build muscle awareness and strength so that you can notice it where it counts.
It might help to think about “flexing” your penis. It’s the same feeling you’d have when trying to send blood into your penis or to get an erection.
Yoga also increases bodily awareness (sensation) and calmness to stay in the present moment, helping you connect with your partner on a deeper level. Here are ten effective poses to increase blood flow, improve breathing, and, thus, produce harder and longer-lasting erections.
Boat Pose: One of the best moves for overall core strength. From a seated position on the floor, legs in front of you, lift your knees off the ground, and hover your feet a foot off the floor. Lift your hands off the floor and keep your back flat. This challenges your hips, abs, and pelvic floor. Don’t let your back round. Work on keeping your chest open and work your way up to holding the pose for 30 seconds.
Chair Pose: The standing version of the boat pose. Stand in an athletic position, arms at sides. Bend at the knees and lower your hips to squat, as if sitting in a chair. Keep your weight in your heels while lifting your arms. Keep your butt low and knees bent.
Cobra: Lie prone (face down) on the ground or floor. Squeeze your glutes and bring your shoulder blades back and down. With thumbs pointed up, arms externally rotated, and chin tucked, lift your chest and hold for 2 seconds. Use your core and hips, not your lower back, and maintain control over your breathing.
Glute Bridge: Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds, then lower your hips toward the ground without touching. Once you’ve mastered the standard version of the glute bridge, try it with one leg straight and in line with your torso and your weight supported on the other leg. Switch legs.
Pelvic Tilt: This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain. From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. Be sure to move from the hips; don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.
Crow: Stand with your hands shoulder length apart, planting them firmly down. Press your hands into the ground, bringing your shoulders away from your ears. Bend slightly at the elbows. Bring your knees to rest over but not on top of your elbows. Lean into the pose, engage the core, and push into the ground to continue to engage your shoulders.
Plank: This straightforward but challenging movement builds core stability and strength through your shoulders, core, and hips. Lie in a pushup position with forearms resting on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head inline with spine and belly button drawn in. Hold for 20 seconds, rest for a minute, and repeat.
Bird Dog: From a tabletop position, extend one arm and the opposite leg. Breathe in to lengthen and strengthen the body. Keep the thumb up on the extended arm. Squeeze the abs on the exhale. Switch legs.
Standing Side Stretch / Crescent Moon: Stand in Mountain pose with your big toes nearly touching and your heels about 1 inch apart. Interlace your fingers overhead. Lock out your arms and point your index fingers to the ceiling. Rotate your arms inward so your biceps face your ears. Press down into the heels and the balls of your feet. Make your body as tall as possible, then lean to the right with your upper body, hips lightly pressing in the opposite direction. Hold the posture, inhaling as you get taller and exhaling as you bend deeper. Repeat on the opposite side.
Male Kegels: First, identify your pelvic floor muscles. These are used to stop urination in midstream or avoid passing gas. Next, tighten your pelvic floor muscles, holding the contraction for three seconds and then relaxing for three seconds. Focus on the pelvic floor, and don’t flex the abs or glutes. Breathe freely; don’t hold your breath. Do three sets of 10 reps throughout the day.