If you don’t want to go for medicinal treatment for PE, you can always try multiple options like changing your diet, doing various exercises, and trying yoga. We found five yoga poses for you to treat PE.
- Bhujangasana
This yoga pose uses a bit more of your physical ability to exercise. But the results will make you happy with how much better you can last during sex.
As per a post on the Men Matters blog, Bhujangasana, commonly known as the cobra pose, involves lying flat on your stomach and lifting your torso upwards by placing both palms on your sides. This posture effectively stretches your abdominal muscles and spine, potentially aiding in the management of ejaculation control.
The bhujangasana is an asana that can improve a man’s premature ejaculation and the pose is not that difficult to do.
All you need to pay attention to is just that you do it regularly to achieve the results you wish for.
Still, keep in mind not to overdo any kind of exercise so as to avoid injuring yourself.
To do the bhujangasana pose, you need to lie down on a flat surface on your stomach. Place your hands under your forehead and keep your feet touching the ground.
Then slowly breathe in and breathe out, and until you have felt relaxed, start to lift your body up.
Begin with the upper part of the body from the head to the chest. After that, continue with the lower part of the body from the back, then finally your pelvis.
- Kandharasana
This one is a yoga pose that can help with increasing fertility in both men and women.
It is because this asana pose can help men strengthen their sperm production that results in a better quality of cells.
Meanwhile, in women, this asana can help them strengthen the functioning of their ovaries.
On top of this fertility-increasing ability, the kandharasana can also increase sexual drive, again in both men and women.
When you exercise and perform this yoga pose regularly for a few minutes every day, you strengthen the functioning of your prostate.
And with the increase of libido, you will be able to have better control over the timing of your ejaculation.
Subsequently, you can naturally last longer in bed. The yoga pose is not so difficult to do as you can be lying down comfortably.
Then bend the knees until they come into contact with your buttocks. Hold your knees with your hands and take deep breathes.
- Anulom Vilom Pranayam
This yoga pose is a technique that focuses on your breathing. The point is to strengthen your breathing ability to improve your bodily functions from the inside out.
When your breathing is strong you will be freed from many diseases and physical maladies, and this includes your sexual health as well.
Anulom vilom pranayam is a yoga technique that can ease up respiratory problems, as an effect of strengthened breathing, it directly relates to how much control you can exercise on your pelvic area, too.
In a study conducted by Anjali Mangesh Joshi and Raveendran Arkiath Veettil, titled “The Role of Yoga in Managing Premature Ejaculation,” which was published on the National Library of Medicine, it was found that specific slow pranayama techniques can have positive effects on cerebral blood flow and oxygenation.The techniques encompassed in this study involve Anulom-vilom, Chandranadi, Sitkari, and Bhramari. By practicing these techniques, neuronal activities in the brain centers are enhanced, resulting in delayed ejaculation.
As such, it can increase your sexual pleasure whilst delaying the timing of your ejaculation.
While in a meditating position, calmly breathe in and breathe out with one of your nostrils closed. To close one nostril, just use your finger to press on it.
Do this alternately between the right and left nostrils for a few minutes. Do this several times a day when you have time to meditate.
- Garudasana
This yoga pose is probably the ultimate when it comes to improving men’s sexual health. This asana has so many potential health benefits beyond just correcting a premature ejaculation.
Firstly, this asana is also called the eagle pose and mainly deals with exercising the lower part of your body, such as the ankle, hips, pelvis, as well as the upper back and finally shoulders.
To begin the garudasana, stand on your yoga mat (or any flat surface for that matter), and balance yourself on your right leg.
Slightly bend your knee and continue to lift your left leg to wrap it around the right calf.
Press slightly on the right calf. Then hold up your arms to be in alignment with the floor. Do this alternately with the left leg.
Since this yoga pose is a little advanced, you may want to consider getting professional guidance at first to avoid injuring yourself.
- Baddha Konasana
The Baddha Konasana yoga pose may at first glance seem like an easy to do yoga technique.
But although this pose can have many health benefits, especially for the reproductive, digestive, and sexual healths, this pose has several guidelines and restrictions that must be followed under different circumstances.
Still, it is a pretty straightforward pose that is not very difficult to do.
Just sit comfortably with your soles touching each other, and start to slowly bend your entire body down, towards the floor.
The ggg can have several variations to it that can help strengthen the hips, back, and even shoulders and neck.
Still, the main area of focus is the thighs and groins and knees.
The exercise can help increase flexibility whilst strengthening the pelvic area, making it easier to delay your ejaculation. Do not exercise this pose if you have a permanent knee or groin injury.
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- Matsyasana
Matsyasana is called the fish pose. It’s called a fish pose since it slightly resembles a fish’s shape if you look at the performer.
It helps to rush blood to the hips and abdomen. At the same time, it stretched the glutes, back, and thighs. But it’s an advanced pose that requires proper training.
To do it, rest on the floor on your back. Then fold your knees into scissors, while stretching and clumping your hands above your thighs.
From this position, begin to arch your back upwards slowly. Your head and folded knees remain in contact with the floor, acting as the support points.
Remain arched for a few seconds then lower your back down again. Repeat this pose several times to fire all the connected tissues around your pelvis and back.
Since it stimulates the PC muscles, along with others, Matsyasana is an ideal asana to prevent and cure premature ejaculation.
- Dhanurasana
Another strenuous but effective yoga move to treat premature ejaculation is the Dhanurasana. It’s also known as the bow pose.
This asana helps to boost your mid-core strength, including your back, and abdomen. But it intensely fires your spine, legs, and chest. Thus it’s a full-body stretching exercise.
To start this pose, lay down on your belly and lift your chest off ground. At the same time, bend your legs forward towards your back.
Use your hands to grab the ankles as you continue to extend yourself into a coil. When fully stretched, you will resemble a bow, hence the name.
The strain is worth it. It stimulates arm and leg muscles, besides firing up your kidney functions. As such, your reproductive organs benefit from it.
It also kills stress and fatigue, invigorating you and bolstering your stamina. Due to the flexing of the sexual muscles, this asana helps clear signs of premature ejaculation.
- Balasana
Balasana is also known as the child’s pose. This yoga pose works with your flexibility and can be very relaxing. In fact, you can make balasana an integral part of your morning yoga routine because you can simply do this on the bed.
The main key of balasana is how it helps you build core strength, which then can help improve the duration of your ejaculation, too.
This is due to the fact that the forward bending movement of balasana allows you to work on your hips, thighs, as well as ankle.
The core pressure and flexing on your hips and thighs can over time help you gain more strength around your pelvis.
After doing balasana for at least 2 weeks you should be able to notice the difference in your control over the timing of your ejaculation. To make the benefits of doing balasana permanent, you need to do this pose twice a day every day.
- Ashwini Mudra
Ashwini mudra is also known as the horse stance. Surprisingly, the position of this yoga practice is not difficult at all, although the name may suggest otherwise.
In Ashwini mudra, you can basically sit on the floor or yoga mat in a position similar to the lotus position. You can also do this stance with your knees all bent under your body. From this position, you just hold it and breathe deeply.
This exercise doesn’t revolve a lot of movements but can still strengthen your pelvic floor muscles. This is because the Ashwini mudra works with your anal muscles.
The main exercise of this yoga pose is the contractions of your anal and pelvic floor muscles. So, the stronger these muscles become, the better you can control your urge to ejaculate.
The blog article on Man Matters discusses the benefits of Ashwini Mudra for sexual health states that Ashwini Mudra is believed to enhance sexual pleasure and delay ejaculation naturally, making it helpful for premature ejaculation. Also, Ashwini Mudra is beneficial not only for premature ejaculation but also for boosting libido and sex drive in men.
It is best to do this exercise for 5 to 10 minutes daily to keep the results permanent.
- Paschimottanasana yoga
Paschimottanasana yoga is also known as the seated forward bend. This yoga asana works to improve your body’s flexibility, but can also work to improve the duration of your ejaculation.
This is due to the fact that the Paschimottanasana yoga works with your pelvic floor muscles. This happens when you sit on the floor or yoga mat and try to bend your entire upper body forward.
When you do this and as you try to reach your feet with your hands, your work out the muscles on your anus and around your pelvis.
With enough repetition, this yoga asana will cause you to become better at controlling the duration of your ejaculation.
For a lot of beginners, the Paschimottanasana yoga can be quite challenging, but keep going because this yoga pose really helps your flexibility.
On top of that, this yoga asana also helps with total body relaxation when you’ve become better at it.
