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Sexual Health Benefits of Yoga for Men and Women

Sexual Health Benefits of Yoga for Men and Women

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Just like your physical and psychological well-being, sexual health has great importance. No doubt that this matter is often overlooked or considered taboo to discuss but sexual health has a great impact on your overall well-being.

Several factors play a key role in maintaining your sexual health. Psychological resilience and mental fitness stand at the top of the list.

Some biological factors such as hormonal changes or weak pelvic floor muscles also have an impact on sexual health but, the good news is that all these problems can be solved through yoga.

Here we will be discussing the sexual health benefits of yoga and some of the most effective yoga poses for sexual health.

Read More: Best Yoga Asanas to Help You Lose Belly Fat


What Do You Mean by Yoga for Sex?

Various researches have unpacked the vast sexual health benefits of yoga for both men and women.

The traditional poses and types of yoga have been proven to directly impact sexual health and performance.

Anyone can tell you that yoga decreases your stress and helps you to focus. That's why it is beneficial for sexual health.

But it’s also found that yoga lowers the inflammatory response of the body that helps you to stay young and healthy.

Why People Confuse Yoga for Sexual Health With Tantric Yoga?

Tantric yoga is a type of yoga that is often misunderstood by the majority of people as they think that it is only for sex.

However, tantra is an ancient practice that originated from India around 5,000 years ago and is mostly practiced by Buddhists.

People practicing this type of yoga at that time also did tantric sex as a part of their culture and philosophy.

But, it’s not just about sexual pleasure. Practicing tantric yoga intertwines Hindu spirituality and mindfulness.

On the other hand, yoga poses for sexual health are simple poses from traditional yoga that impact your hormones, mind, and muscles to improve your health.

Can Yoga Classes Benefit Your Sex Life?

As we all know, the main benefit of yoga is to decrease stress levels. And, it’s not just a general statement, in fact, yoga reduces cortisol levels from your body and enhances the production of endorphins.

Yoga enables you to discover your body and control your mind. These practices lead you to better communicate with your partner about what is best for both.

Yoga teaches you to be present at the moment. It’s a common problem with most of us that our mind is occupied with a lot of thoughts throughout the day and we find it difficult to focus at the present moment.

Sexual Health Benefits of Yoga

Yoga For Erectile Dysfunction: Get Rid of ED

Erectile dysfunction, commonly known as ED, is a rising problem among men in this era. It is the incapacity of the male reproductive organ to maintain an erection during sexual intercourse.

ED is caused by various aspects such as hypertension, obesity, and diabetes. But the main impacts are caused due to stress, depression, anxiety, and insomnia.

Yoga can help you deal with the factors behind ED, so it is also effective to permanently get rid of the problem.

Some of the best yoga for erectile dysfunction poses include;

  • Plank Pose (Kumbhakasana)

  • Bow Pose (Dhanurasana )

  • Seated Forward Bend (Paschimottanasana)

The details of these poses and how to perform them are discussed below.

Better Body Image

Having a positive body image makes you feel good about yourself. You are a lot more comfortable and less insecure with your body through practicing yoga.

Yoga takes away your focus from obsessing over beauty standards set by the world and being at peace with what’s inside you.

Through yoga, you are also able to lose weight and strengthen the muscles of your body. You can also achieve that glow on the skin you always dreamed of.

As you develop an athletic physique, you will have positive self-thoughts about your body that will eventually boost your self-esteem.

Through yoga, you can increase the flexibility of your body that can help in improved circulation of blood and oxygen to all muscles in your body.

You will experience an improved blood flow to your pelvic region that increases sensitivity.

It teaches you to celebrate the brilliant capabilities of your body no matter how big or small. Feeling comfortable in your body can lead to healthy sex life.

Especially when you do yoga in comfortable gear that doesn’t sacrifice fashion, then you can effectively boost your confidence and performance.

Improve Sexual Arousal, Satisfaction, and A Lot More

Men and women lose their sexual desires up to some extent when they reach old age. But during recent years, people complained about the loss of arousal in their 30’s.

Most commonly it happens due to mental health conditions of drug abuse which could lead to a loss of sex drive.

Yoga is found to improve sexual arousal in men and women. Women who practice yoga regularly have better lubrication, less pain, and increased satisfaction.

Yoga For Pelvic Floor: Strengthen Pelvic Floor Muscles

Many people out there are not aware of pelvic floor muscles until they face problems related to a weakened one.

These are the muscles at the bottom of your pelvic region and support the organs in that area. If they are weakened then you can face problems with constipation, urine leakage, decreased sexual around, and a lot more.

Just like other muscles of your body, the muscles in the pelvic region can also be strengthened through yoga.

Pelvic floor strengthening exercises highly benefit the reproductive health of women. Different researches have shown positive effects of pelvic floor exercises for men as well.

Balancing Your Hormones

During yoga, you focus on your breathing that helps in stimulating the endocrine system of your body so it functions more effectively.

Another major cause of hormonal imbalance in men and women is stress.

Different scientific studies during recent years have shown how yoga incorporated with meditation can help in maintaining hormonal balance.

Yoga decreases the production of cortisol that is related to causing stress. And improve the release of beta-endorphin that is directly related to better reproductive health.

When your hormones are balanced then you experience an increased sexual desire as well as greater production of sperms.

Fertility Yoga: Deal with Infertility

Through certain yoga poses you can increase blood flow towards your pelvic region, abdominal area and improve the connection of these regions with your heart.

Another reason how yoga can help dealing with infertility is that it is effective to cope with stress. When we are stressed, our body produces hormones that promote infertility.

The type of yoga that focuses on dealing with infertility is known as fertility yoga. It isn’t a special sort of yoga, only the basic poses, and breathing techniques are customized.

Best Yoga Poses to Boost Your Sexual Health

These yoga poses can act as a gateway towards experiencing improved levels of intimacy and relaxation. Practice this yoga for sexual health poses regularly and you will eventually improve your sexual health.

Bound Angle Pose

Why Should You Do It?

  • This pose enhances the blood flow in the pelvic region.

  • It is great to increase libido if you are dealing with low sexual arousal.

  • Due to the increased blood flow, you experience heightened sensations during sex.

How To Do It

  •  Sit on the mat with your back straight and extend your legs.

  • Now bend your knees and press your heels towards the pelvic region.

  • Combine the soles of your feet and drop your knees towards the mat.

  • Grab your feet and press the outer edges towards each other and towards the floor.

  • Maintain this position for 3-5 mins.

Eagle Pose

Why Should You Do It?

  • Improves liveliness and control during sex

  • Helps to deal with prostate problems

  • Brings blood towards pelvic floor muscles

  • Improves focus as your mind has to be fully focused while maintaining this position.

How To Do It

  • Start by standing straight (mountain pose)

  • Bend your knees, lift your right foot to cross it over the left knee.

  • Bring the front of your right foot as far as you can, preferably around your left calf.

  • Sink your tailbone slowly into your legs.

  • Now, cross your left arm over the right one, wrap them around each other, and press palms together.

  • Hold this position for 10-15 seconds.

Cat-Cow Pose

Why Should You Do It?

  • The transition between cat and cow pose helps to bring back the lost flexibility of the spinal cord.

  • In addition, it also strengthens the pelvic floor muscles.

  • It helps to tone your thighs and hips, these muscles support your genitals. Practicing this transition pose leads to better performance.

How To Do It

  • Start with your knees and palms on the mat.

  • Your hands will be under your shoulder and your fingers should be opened wide.

  • As you inhale, drop your belly downward. Lift your chin and chest, look towards the ceiling. (Cow pose)

  • Now, as you exhale, draw your stomach towards the spine and curve your back towards the ceiling. (Cat pose)

  • Drop your belly towards the spine to increase the abdominal massage.

  • Repeat this transition 15-20 times.

Happy Baby Pose (Ananda Balasana)

Why Should You Do It?

  • It is a traditional pose that is connected with joy, pleasure, and an increase in sexual desire.

  • This pose increases the flexibility in your glutes and instantly boosts your libido.

How To Do It

  • Start with lying your back on the mat.

  • Bend your knees and move them towards your armpits.

  • Now, grab both your feet and pull your knees as much closer to the armpits as possible.

  • Hold this pose for 45-60 seconds.

Chair Pose (Utkatasana)

Why Should You Do It?

  • Standing in this position is highly effective for encouraging the muscles in your pelvic floor and thighs.

  • It increases circulation especially towards your inner thigh region where reproductive organs are present.

  • The chair pose is also efficient for getting toned legs and a round butt in a matter of a few days.

How To Do It

  • Stand on the mat with your feet a little less apart than your hips

  • Stretch out your arms in a forwarding direction and palms should be joined together.

  • Bend your legs at the knees and push your pelvic region towards the mat.

  • Bend your upper torso in a forwarding direction.

  •  Maintain this position for 30 seconds and focus on breathing.

Bonus: Yoga for Erectile Dysfunction and Low Testosterone

Low testosterone levels are somewhat a common problem these days. Research shows that on average, testosterone levels of men are 25% lower than they were in the last 20 decades.

Due to the lack of physical activities, people are getting fatter. Due to this reason, their testosterone level is declining rapidly.

The majority of men are confined to a desk job with typically long working hours so they don’t find time to exercise. All of this leads to an increase in stress levels which eventually result in decreasing testosterone.

These yoga poses can effectively deal with ED and low testosterone levels in less time.

Also Read: Top Yoga Poses for Beginners


Raised Leg Pose (Uttanpadasana)

  • Begin by lying your back on the mat.

  • Keep your arms along the sides of your body.

  • Lift your legs to a 90-degree angle from the mat.

  • Do not bend your knees while lifting your legs.

  • Hold this position for 8-10 seconds and then repeat

Plank Pose ( Kumbhakasana)

  • Lay with your belly against the mat.

  • Place both hands near your ears.

  • Raise your feet keeping the tips in contact with the mat.

  • Lift your upper torso using the momentum of your arms.

  • Hold this position for 45-60 seconds.

Boat Pose (Naukasana)

  • Start by sitting on a mat with your legs stretched in front of you and hands-on sides.

  • Raise your legs and your knees should be slightly bent as you do this.

  • Push your upper torso away from your legs.

  • You will be making a ‘V’ position by doing this.

  • Hold this position for 30 secs to 1 min


Most people suffering from any sort of sexual problem don’t like to discuss it with anyone. And, in most cases, they keep denying to themselves that they need treatment.

Try these yoga positions to improve your reproductive health and sex life. But, if you feel like you need proper medication then consulting your doctor is always recommended.


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