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Recent studies indicate that nearly 50% of Indian men aged between 40 and 70 experience some form of erectile dysfunction. Studies also predict that this condition is commonly related to factors like stress, sedentary lifestyle and poor blood circulation.
We all know that good blood circulation is essential for getting and maintaining an erection. If your circulation is poor, this could cause issues with your sexual performance. Yoga provides a natural way to boost your blood flow and sexual health. With the help of specific yoga poses and breathing exercises, you can relieve stress, strengthen your pelvic muscles and also improve circulation. Yoga is therefore an easy but powerful method to upgrade your sexual performance at home.
In this blog, we'll see which yoga poses you can use to improve your blood circulation and sexual health.
Why is Blood Flow Important for Sexual Performance?
Good blood circulation is among the most essential things that your body needs for proper sexual function. When you're aroused, your brain sends signals to increase blood flow to the penis. This flood of blood rushes into tissues and produces an erection. If this process is disrupted at any point, it becomes tougher to get or keep an erection.
What Happens If Your Blood Flow Is Poor?
If blood does not flow correctly :
- Your erections could be short or weak.
- You might feel less sensation or sexual energy.
- You might not be able to perform despite wanting to.
Common Causes of Poor Blood Circulation
There are some habits and health problems that can affect your blood flow:
Sitting too long: If you have a desk job or inactive lifestyle, this can affect your circulation.
High Stress levels: Stress makes your blood vessels tighten and restricts blood flow.
Lack of exercise: Without movement, the heart and blood vessels can get weak.
Unhealthy eating or smoking: These habits damage your blood vessels over time.
Health conditions: Conditions like diabetes or hypertension can also affect your sexual health and blood flow directly.
How Can Yoga Help?
Yoga is a completely natural method to get your blood moving. It helps to:
- Open tight muscles and improve your blood circulation.
- Lower stress & support heart health.
- Strengthen the core and pelvic muscles that are necessary for powerful erections.
Pro Tip: If your hands or feet generally feel cold or you feel constantly tired, these might be symptoms of poor blood circulation. Add a few light movements or yoga to your day to improve your flow.
Which Yoga Poses Increase Blood Flow to the Pelvis?
If you wish to improve your sexual performance naturally, then you must work on your pelvic region. This region holds your muscles and blood vessels which promote your erection and sexual endurance. The more flexible and powerful this area is, the greater your blood flow & performance will be.
Here are some basic yoga poses to get more blood flowing to your pelvis area:
Cat-Cow Pose (Marjaryasana-Bitilasana)
This is a slow, flowing movement which warms up your hips and spine.
How to do it:
- Start on your knees and hands.
- Inhale and arch your back (Cow pose), lifting your tailbone and chest.
- Exhale and round your spine (Cat pose), tucking your tailbone and chin.
- Repeat for 10 rounds.
This movement increases blood circulation throughout your lower back and hips, opening up your pelvic area.
Cobra Pose (Bhujangasana)
Cobra strengthens your lower back and core for much better sex control.
How to do it:
- Lie on your stomach with palms under your shoulders.
- Inhale and raise your chest with your back muscles (not your hands).
- Try keeping your elbows near your body.
- Hold for a couple of seconds, then release.
Pro Tip: Don't overextend your neck or push with your arms. Lift with your core and back muscles.
Supine Twist (Supta Matsyendrasana)
This pose opens your hips and massages the lower belly, which is good for boosting blood flow to the pelvic area.
How to do it:
- Position yourself on your stomach.
- Pull one knee towards your chest and cross it over your body.
- Stretch the opposite arm out and look toward it.
- Hold for thirty seconds and then change sides.
Bridge pose (Setu Bandhasana)
Bridge pose strengthens your glutes, lower back and pelvic muscles that help with erections and blood flow.
How to do it:
- Lie on your back with knees bent, feet hip-width apart.
- Press into your feet and lift your hips.
- Press your glutes and keep this position for another 30-60 seconds.
Pro Tip: Squeezing a pillow between your knees while holding the pose activates deeper pelvic muscles.
Seated Forward Bend (Paschimottanasana)
This pose extends your lower back and strengthens muscles which support rigidity during erection.
How to do it:
- Sit with your legs stretched in front.
- Inhale and lift your hands up.
- Exhale and bend forward to reach your toes.
- Hold for 30-60 seconds.
Dhanurasana (Bow pose)
Bow pose opens the chest and also promotes blood flow to the pelvis and lower belly.
How to do it:
- Lie on your belly.
- Bend your knees and grab your toes.
- Exhale and elevate your chest & legs above the floor.
- Hold for 20-30 secs.
Pro Tip: If you find that grabbing your ankles is difficult, try to do the pose with a strap and bath towel.
Low Lunge With Knee Down (Anjaneyasana)
This pose is good for stretching your hips and front thighs, improving circulation in the lower part of your body.
How to do it:
- Step one foot into a lunge with your back knee down.
- Lift your chest and raise your arms overhead.
- Continue to hold for thirty seconds on each side.
Locust pose (Salabhasana)
Locust pose strengthens the whole back side of your body, especially the lower back and glutes.
How to do it:
- With arms on your side, lay on your belly.
- Inhale and lift your chest, legs & arms from the floor.
- Hold for a couple of seconds then release.
Standing Bow (Dandayamana Dhanurasana)
This balancing pose opens up your chest and stretches your thighs and hips.
How to do it:
- Stand tall and bend one knee behind you.
- Get hold of the ankle with your hand and stretch the opposite arm forward.
- Kick your leg back very gently and hold for about 20-30 seconds.
- Change sides.
Pro Tip: Try to do this pose near a wall first to get your balance before you feel confident.
Boat pose (Naukasana)
Boat pose strengthens your core and pelvic muscles for better sexual endurance and combating issues like erectile dysfunction.
How to do it:
- Sit with your knees bent and feet flat.
- Lean back slightly, elevate your feet and straighten your legs.
- Stretch your arms forward.
- Hold for 20-30 secs.
Pro Tip: Do not worry if your legs aren't totally straight at first. Try to keep your spine tall and your core engaged.
Frog pose (Mandukasana)
Frog pose opens up your thighs, groin and pelvic floor. A relaxed but solid pelvic floor facilitates better erections and control.
How to do it:
- Start on your knees and hands.
- Move your knees apart gradually with your hips in line with your knees.
- When required, lower down to your forearms.
- Keep your feet turned out and rest on the inner edges.
- Hold the stretch for 30-60 secs and breathe deeply during this period.
Pro Tip: Place a folded blanket under your knees or ankles. This makes stretching less difficult and reduces strain on your joints.
Shavasana (Corpse Pose)
Shavasana might look simple, but it can help you relax deeply, reduce emotional stress and promote healthy hormonal balance, which are all great for your sexual wellness.
How to do it:
- Lay flat on your back with feet slightly apart and arms by your side with palms facing upwards.
- Focus only on your breathing as you lay.
- Let your whole body relax with each breath.
- Keep this pose for 5-10 minutes.
Pro Tip: Use this pose at the end of your yoga to allow your body to absorb the benefits and quiet your mind completely.
Pro Tip: Try performing these poses on a yoga mat or softer surface, and breathe deeply during each pose.
Conclusion
If you wish to enjoy a healthy sex life, you don't necessarily need costly treatments or pills. Sometimes, it starts with your breath, your body and a bit of movement. If you have been low on energy, stiff in the hips or stressed out, yoga can be your natural support system. It's simple, doesn't require costly equipment and it helps in more ways than you can realise.
From a few stretches every morning to deep breathing before bedtime, each small step builds better blood flow, control and confidence in the bedroom.
If you need more information on improving your sexual health, talk to our certified Jiva doctors today. Call us on 0129-4264323.
