How to get stronger erections with these 5 yoga poses

How to Get Better Stronger Erections with Yoga: 5 Poses

Want to learn how to get stronger better erections with yoga? Use these 5 yoga postures (and do them as described in this blog!) to stay erect longer, get stronger, better erections, and improve your overall sex life.

Valentine’s Day is just around the corner, making it the perfect time to learn yoga postures and exercises to help men improve their sex life. So whether you’re in a relationship, single, straight, bi, or gay (as far as I know, each situation could involve a penis), give these a shot!

Yoga has been proven to help improve your sex life, but some yoga poses are more helpful than others – and they must be done in a certain way in order to be effective.

In this blog, I’ll give you 5 exercises for stronger erections and teach you exactly how to do them in a way that helps you get better erections and stay erect longer!

Here’s what we’ll cover:

How can yoga help to get stronger erections?

It’s true that overall yoga can be helpful for improving your sex life, and this is due to many reasons:

  • Decreased stress increased testosterone
  • Breath control longer-lasting sex
  • Improved overall physical fitness overall better sex

Most other yoga blogs for better sex focus on the first two – but this blog SPECIFICALLY focuses on exercises to increase strength for harder, longer-lasting erections.

We do that by teaching you the proper technique for exercises that build up the muscles and muscle awareness involved in the male sex organs, and address the main physical weaknesses that can hinder your sexual performance.

What determines overall erection strength?

Many men don’t realize that erection strength comes down to more than just age or fitness level. While these are certainly good overall indicators, I want you to focus specifically on the muscles involved in erections.

And the most important muscles involved in erections are the ones in your pelvic floor and core area – and that’s EXACTLY what we’re focusing on here with these 5 exercises.

This blog (and accompanying video!) shows you 5 exercises for stronger erections, to specifically help building the muscle strength and awareness required for erections. You’ll learn:

  • Proper technique, how to do the postures correctly
  • Modifications for a variety of fitness levels
  • How to avoid common mistakes
  • What to focus on specifically for stronger erections in each pose
  • Recommended hold times, reps & sets for each exercise

How To Do These Exercises for Stronger Erections? (VERY IMPORTANT!!!)

The #1 way to make these exercises helpful for strengthening your erection: proper technique & proper muscle activation. If all you do is look at me and try to mirror what I’m doing, it’s not going to help. You need to understand the proper muscle activation; what you should and shouldn’t be feeling in your body as you do these exercises, in order for it to work.

Here is the 1 thing each of these postures have in common – they help to address pelvic floor and core strength.?

When doing these exercises properly, you’ll feel intense muscular engagement at the very base of your torso, your pelvic floor area – right behind your pubic bone – targeting your pelvic floor muscles, glutes, hip flexors, and transverse abdominals (to mention the most important muscles involved).

If you do not feel core engagement and the activation of these lower abdominal muscles, you will not get the benefit of these exercises. You may not feel these muscles working at first, which is normal. It takes mindful practice and repetition to build the muscle awareness and build strength so that you can notice it where it counts.

I should also mention that if you are having issues with erections, then many of these poses will feel challenging, as they will uncover weaknesses that lead to issues with erections in the first place. (i.e. if you have no trouble with these exercises, then you likely would not have issues with erections due to core and pelvic floor strength.)

How do you know you’re properly engaging the muscles?

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. I’ll walk you through it in the section below. Be sure to watch the accompanying video! That will make it much easier.

Think about "flexing" your penis

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The 5 Best Postures for Men to Improve Erection Strength:

We’ll start easy and build our way up. Keep in mind, I’ll also point out modifications for each posture if it’s too challenging for you, and guide you through the proper technique to make sure you’re getting the benefits of core & pelvic floor strengthening, for better erections.

The video walkthrough below is pulled directly from my YouTube channel, Man Flow Yoga. (Subscribe if you haven’t already!)

Yoga for Sex | Exercises for Harder, Stronger Erections (BE STRONG LIKE BULL!) | #yogaformen

If you prefer a written description, check these out.

Exercise 1: Plank

Plank - How to get stronger erections with these 5 yoga poses

This is a basic, but incredibly effective pose that’s great for developing core strength and core awareness. When done correctly it helps to build transverse abdominal strength, which is very important for erection strength.


  • Hand placement: (1) Forearms, (2) hands down, or (3) fists. Either variation is fine; use the forearms down or fists if you have wrist pain.
  • Keep your belly button lifted; don’t allow your hips to collapse. Think of pulling your belly button into your spine. This will engage your transverse abdominis.
  • For an extra challenge, squeeze your hands and feet toward one another to extra core engagement.
  • Modifications – knees down if too challenging; to make it more challenging, squeeze your feet and hands toward one another.

Hold for at least 30 seconds, or until failure (even it that’s 2, 3, 4, or 5+ minutes); do 2-3 sets, and take about 60 seconds rest between sets.

Exercise 2: Cobra

Cobra - How to get stronger erections with these 5 yoga poses

This is focused on your transverse abdominals, but also engages your entire core, hips, thighs, and even your ankles and mid-back.


  • Focus on your hips & core here: Squeeze your legs together and press your toes down into the ground to really engage the transverse abdominals – this is going to get you the MOST benefit from this posture in terms of sexual health.
  • Press your pubic bone into the floor, focus on lengthening from your toes all the way to the tip of your head, and then you can arch from there.
  • Use your core strength to lift; don’t press into the ground with your hands.
  • Squeezing your shoulder blades together & opening your chest helps with an energy boost and correcting posture.

Things to know:

  • This isn’t about pushing down into your hands and pressing up; goal is not to lift yourself up as high as possible. Focus instead on the core & hip strengthening.
  • Your feet might cramp up, this is normal; if you can’t tolerate the cramping, you can tuck your toes.

Hold for at least 20 seconds, and up to 45 or 60 seconds; 2-3 sets.

There are actual studies to support cobra & its benefits on sexual health; Check it out in The Science of Yoga by William J Broad.You can click here to see an overview of the study.

If you are having difficulty with core engagement, this is something that might not automatically happen. I’d recommend you check out the first workout from the strength foundations course, which you can watch for FREE on my blog (no email address, no purchase required) by clicking here.

Exercise 3: Bridge

Bridge - How to get stronger erections with these 5 yoga poses

This is focused mainly on your glutes, but also on your core & pelvic floor, and very, very helpful for erection strength.


  • Lay down on your back, bring your feet in toward your hips with toes facing straight forward.
  • Keeping your knees, ankles & hips and a straight line, press your feet into the ground to lift your hips off the ground. (Use your hips to support your bodyweight, not your low-back).
  • Squeeze your feet toward your shoulders. Maintain a neutral or posterior pelvic tilt (don’t arch your back).
  • Focus on squeezing your glutes as much as possible, and keep your core engaged like you did while doing plank to strengthten your core and protect your back.
  • This does use your low-back muscles, but that’s not where you should primarily feel this.
  • Avoid arching your back; this is a really common error with yogis, and it usually results in pinching or pain in the low-back
  • It helps to think about reaching your tailbone to your knees or “tucking” your pelvis. You want a neutral or even slightly posterior pelvic tilt here – not anterior; think of making a straight line from your ribs to your knees.

Hold for at least 30 seconds, up to 90 seconds; do 2-3 sets.

Exercise 4: Boat Pose

Boat Pose - How to get stronger erections with these 5 yoga poses

This might be the best posture for erection health, but it’s #4 because it is more challenging than the previous postures, and it does require some warm-up if you want to do it properly.


  • Sit on the floor, bend your knees, and place your feet on the floor, with your heels a few inches in front of your hips.
  • Lightly grip your knees with your hands, sit as upright as possible, and lean back slightly.
  • Keeping your chest lifted and your torso still, squeeze your hip flexors and abdominal muscles toward each other to engage your core and pelvic floor muscles.
  • Hold the posture, inhaling as you lengthen the spine, and exhaling as you tighten the core.

In the corresponding video above, you’ll see 3 variations. Start with level 1, and work your way up.

Difficulty Levels:

  • Level 1: Use your hands to support yourself, either by lightly gripping your knees or placing your hands on the ground on either side of your hips.
  • Level 2: Bring your arms out in front of you, making sure you can maintain a flat back. (If you notice you start to “crunch” in, then put your hands back on your knees or on the ground.
  • Level 3: Extend your legs forward, bringing your shins to parallel with the ground, or lifting even higher to make it more challenging.

Things to avoid: Rounding your back; crunching, not using your hip flexors

For proper technique, keep in mind:

  • Back flat, chest open
  • Using your hips and core, feeling this in your transverse abdominis (the same muscles you used in plank before)
  • Use support – hands on the ground, hands gripping your knees, or even using a strap around your feet

Hold for at least 30 seconds, and up to 60 seconds; Repeat 2-3x.

Exercise 5: Chair

Chair - How to get stronger erections with these 5 yoga poses

This is a great standing posture that strengthens your hips, thighs, and core – but it’s only helpful for sexual health if you properly engage your core; to do this, make sure your back is flat – if you’re doing it properly, you’ll feel that same core engagement you’ve felt in each of the previous exercises.


  • Start standing with your toes touching and your heels an inch apart.
  • Sit down and back like you’re sitting into a chair, and keep your back flat.
  • Weight should be in the hips, not your knees. Avoid puffing your chest out; keep your back flat and core engaged (just like you did for plank and boat pose!)
  • Squeeze your knees toward one another, squeeze your glutes. You should feel this mostly in your glutes and hamstrings, but also in your quadriceps (fronts of thighs).


  • To make it easier, don’t sit down as low, or even hold on to something for support.
  • To make it more challenging, sit down lower – but make sure you still have that proper core & hip engagement
  • If you’re doing it incorrectly, you’ll feel discomfort or a dull ache in your lower-back, and that’s usually due to rounding your back – so keep it flat!

Cool things about this pose:

  • Same positioning as a boat pose, but you’re standing instead of sitting
  • Lots of ways to make this posture more interesting – can do one leg at a time, add twists, add a walking movement from side to side.

Hold for at least 30 seconds, and up to 120 seconds; repeat 2-3x.

And those are your 5 postures to improve erection strength and sexual health for men!

How often should you do these exercises to strengthen your erection?

You can do these exercises in the order they’re presented as a standalone workout, or you can pick and choose the exercises that challenge you most. You can do these every day if you’d like, and at least 3 days per week if you want to notice significant benefits.

This is a great morning routine, something to do in the middle of the day, or even something you can do as a warm-up before sex. And it’s convenient – there’s no equipment required, and it will only take you a few minutes. Plan a reasonable schedule in advance to make sure it gets done.

More Tips for How to Get Stronger Erections
What if these don’t help?

Lastly, physical strength is only part of this. Yoga is not a magic pill, but it can be extremely beneficial. You also want to be sure you are managing your stress, sleeping well, eating a healthy diet, and exercising in a way that helps to build muscle.

In short, these exercises won’t fix all of your problems, but they can help significantly!

Want to do more to improve your erection strength? Here are some other tips:

  • Start practicing stress management on a daily basis. Even 5 minutes is helpful. Activities like going for a walk, meditation, sitting and breathing, or just doing NOTHING are all great ways to relieve stress.
  • Start moving more often with a 15 minute walk every day. If you’re not active, this is going to have a negative impact on your sexual health. It might not seem like going for a walk is much, but walking is one of the best activities you can do – not just for your physical health, but also for your mental well-being, too!
  • Eat better. If you eat like an asshole, you can’t expect to be in good shape. Try to make your foods from scratch as much as possible, and get higher quality ingredients. Make most of what you eat a vegetable, and it’s hard to go wrong from there.
  • Practice resistance training. Building muscle is one of the best things you can do for your fitness. Depending on your fitness level, any number of activities can help with this. If you’re not working out consistently [yet], yoga (and Man Flow Yoga in particular) can help you build muscle. If you’re working out regularly already, make sure you’re doing some form of weight training or resistance training that challenges your muscles to failure.

If you have just eaten a big meal (with poor nutrition), you didn’t sleep well the night before, or you’re feeling stressed, then these will all have immediately noticeable negative effects on your sex performance. But, by doing the right exercises (the ones shown in this blog!) and living a healthier lifestyle, there’s no reason you can’t have enjoyable sex for as long as you’re alive!

Have any questions? Feel free to leave them in the comments section.

Additional Resources

Struggling core engagement and pelvic floor muscle engagement? I have a workout program specifically designed for this called the Strength Foundations Course. You can view the first 3 workouts for FREE here on the Man Flow Yoga blog. (There are 15 total workouts.) Here are the first 3:

Note: You’ll have to scroll down to the appropriate section on the page to view the workout!

Strength Foundations Course #1 - Breathing & Muscle Activation Basics (Core Engagement!)

Breathing & Muscle Activation Basics
Strength Foundations Course #1
(Core Engagement!)

Strength Foundations Course #2 - Breath & Movement with Balance Essentials (Hips & Core!)

Breath & Movement with Balance
Strength Foundations Course #2
(Hips & Core!)

Strength Foundations Course #3 - Glute Strength & Movement Basics (Glutes!)

Glute Strength & Movement Basics
Strength Foundations Course #3

About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

Dean And DogFeb 14 is also the day we got our dog, Tron!

Looking for non-spiritual, yoga for men workouts?

Learn More About Man Flow Yoga and how it can help you with your fitness goals:
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11 thoughts on “How to Get Better Stronger Erections with Yoga: 5 Poses”

  1. I have done all of these exercises but had no idea they would help with erections. Love these workouts. So happy I stumbled on Man Flow.

    1. Hey Jeremy – thank you!! It IS important that you do the exercises as described in this video. HOW is more important than WHICH pose. They’ll help if you use the proper technique and muscle activation, but I usually teach that in every workout you follow. 🙂 Thanks for being part of the Man Flow Yoga.

    1. If you can successfully hold these poses for a minute then set higher goals. Aim for 90 seconds, then 2 minutes. Your ability to maintain them for even longer would be a great way to build stamina.

  2. In order to press the pubic bone comfortably into the floor, is it ok to position the penis downwards and thus between the thighs? Otherwise this feels uncomfortable for me. Love what you’re doing btw.

    Rajendra Shepherd

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