Premature ejaculation (PE) is one of the most common s*xual dysfunctions that affect men of all ages around the world. Albeit the commonality, men suffering from premature ejaculation often struggle with feelings of disappointment, frustration, and even dissatisfaction in both partners.
Besides opting for medical treatments, our specialists at Prime Purush also emphasize the importance of holistic approaches to address such medical concerns, and yoga is an ancient practice that not only promotes physical and mental well-being but has significant impacts in regulating the symptoms of PE.
This article will explore the top yogas for premature ejaculation that you should integrate into your lifestyle and daily habits.
What is Premature Ejaculation?
Before delving into the potential benefits of yoga for premature ejaculation, it’s essential to understand what premature ejaculation is and its possible causes.
Premature ejaculation is the persistent or recurrent ejaculation with minimal s*xual stimulation before, during, or shortly after penetration and before the person desires it.
In most cases, men struggling with premature ejaculation experience the issue due to:
Psychological factors – Anxiety, stress, performance anxiety, relationship issues.
Physiological factors – Hormonal imbalances, hypersensitivity of the penile skin, inflammation of the prostate gland, etc.
Lifestyle factors – Unhealthy choices like poor diet, lack of exercise, excessive alcohol consumption, smoking, etc.
Genetics – In some cases, the patient might also have a genetic predisposition to the condition.
Yoga, considered a holistic treatment option, effectively addresses these causes and offers effective long-term results and recovery.
Yoga as a Holistic Approach to s*xual Health
Yoga is a comprehensive system of physical, mental, and spiritual practices that involves a wide range of techniques, including physical postures (asanas), breath control (pranayama), meditation, and mindfulness.
Since a variety of factors influence the incidence of premature ejaculation in men, it isn’t surprising that yoga is considered an ideal workaround since it helps in reducing stress improving flexibility and strength.
Regarding s*xual health, yoga offers a holistic approach by addressing physical and psychological aspects that can contribute to premature ejaculation.
Following are some of the best premature ejaculation yoga asanas that you can consider doing regularly:
1. Cobra Pose (Bhujangasana)
Cobra Pose, or Bhujangasana, is a yoga pose resembling a cobra snake’s raised hood. It involves arching the upper body while keeping the lower body grounded.
Benefits
One of the key benefits of this yoga pose is that it helps with flexibility and stress reduction, both of which are integral in managing the symptoms of PE. It also strengthens the back and improves overall posture.
How to do it?
- Lie down on your stomach with your legs straight and your toes pointing away. Place your hands under your shoulders, palms facing down, and elbows close to your body.
- As you inhale, press your palms into the floor, lift your chest, and head off the ground. Keep your pelvis and legs on the mat.
- Use the strength of your back muscles, not your arms, to lift your upper body. Ensure your shoulders are relaxed.
- Arch your back comfortably and look up towards the ceiling. Ensure that your neck remains in a neutral position.
- Stay in this position for 15-20 seconds while breathing deeply.
- As you exhale, slowly lower your chest and return to the mat.
- Rest for a moment with your head turned to one side before repeating if desired.
Who can do it?
Cobra Pose, or Bhujangasana, is typically safe for everyone, provided you do it under professional supervision. Avoid doing it if you have back injuries, herniated discs, or chronic pain in the back.
2. Bridge Pose (Setu Bandhasana)
The Bridge Pose, or Setu Bandhasana, is a yoga pose that resembles a bridge, with the body forming an arch. It’s an excellent pose for strengthening the back, glutes, and thighs while opening up the chest and shoulders.
Benefits
Bridge Pose can benefit individuals dealing with premature ejaculation as it helps improve s*xual stamina and control by contributing to pelvic floor strengthening, stress reduction, and improved blood circulation.
How to do it?
- Lie down on your back with your knees bent and your feet hip-width apart, and place your arms on either side of your torso.
- Press your feet into the floor as you lift your hips off the mat. Aim to create a straight line from your shoulders to your knees.
- Engage your glutes and core muscles to support your lower back.
- If you can, interlace your fingers under your hips, rolling your shoulders beneath you. Keep your arms straight, and press your arms and shoulders into the ground for support.
- Lift your hips as comfortably as you can while keeping your feet and knees hip-width apart.
- Stay in that pose for 20-30 seconds.
Who can do this?
Bridge Pose is generally safe for most people, including beginners. However, individuals with serious neck or back injuries should approach it cautiously.
3. Sama Vritti (Equal Breathing)
Sama Vritti, or Equal Breathing, is a yogic breathing technique that focuses on making the duration of the inhalation and exhalation equal in length. This simple yet effective practice can help calm the mind, reduce stress, and improve concentration.
Benefits
This particular yoga pose is a type of pranayama that has a variety of benefits in alleviating signs and symptoms of premature ejaculation in men by helping with stress reduction, improving focus and concentration, ensuring that the patient gets quality sleep, boosting their emotional balance and ensuring improved lung capacity, which ensures better oxygenation in the body.
How to do it?
- Start by finding a comfortable position and sit on your yoga mat, keeping your legs crossed. Maintain a straight posture, keeping the spine straight.
- As you relax, close your eyes and take a few deep breaths.
- Begin by inhaling through your nose for a count of four (e.g., “one, two, three, four”). Make sure the inhalation is smooth and even.
- Exhale through your nose or mouth for the exact count of four, ensuring that the exhalation is just as smooth and even as the inhalation.
- Continue this cycle of inhalation and exhalation for several rounds, gradually working your way up to longer counts if comfortable.
- Try to maintain the exact count for inhalation and exhalation throughout the practice. You can increase the count as you become more comfortable with the technique.
- Do this entire process for 5-10 minutes for maximum benefits.
Who can do this?
The equal breathing technique is a safe and accessible technique that virtually anyone can practice. If you want to reduce your stress and anxiety and achieve a sense of calm and grounding, this yoga is a must-include in your routine.
4. Butterfly Pose (Baddha Konasana)
Butterfly Pose, or Baddha Konasana, is a yoga pose that resembles the shape of a butterfly’s wings. It involves sitting together with the soles of the feet, allowing the knees to drop outward. This asana is known for its ability to open up the hips and groins.
Benefits
If you are struggling with premature ejaculation and have wondered how this yoga pose can help, the benefits are immaculate. Firstly, the yoga pose increases flexibility in the hips and groin area, which allows better s*xual and physical performance. It also stimulates the abdominal organs and promotes relaxation, reducing stress and anxiety risks, which could trigger PE in the patient.
How to do it?
- Sit down on the floor, keeping your legs extended in front of you.
- As you bend your knees, bring the soles of your feet together to touch each other.
- For stability, hold the front of your feet and bring your joined feet towards your groin, all while sitting with your spine straight.
- Press your knees gently against the floor until you feel some stretch around the inner thighs and groin.
- As you do that, take some deep breaths, in and out.
- Do this pose for around 30 seconds, take a break, and then do it again for a few rounds.
Who can do it?
This yoga pose is a practical choice if you want to improve your hip flexibility and relieve muscle tension around the groin region. It is generally safe, but if you struggle with pain, previous injuries, or have a history of surgery, do this yoga pose under a professional’s supervision.
5. Seated Forward Bend – Paschimottanasana
The Paschimottanasana is also known as the deep forward bend that stretches the entire back and alleviates the pain and discomfort you might be experiencing. Yoga relieves the tension from the spine, hamstrings, and calf muscles.
Benefits
The reason why this yoga pose is considered beneficial for alleviating premature ejaculation is because it improves flexibility, calms the mind, improves blood circulation, and even enhances posture. Doing this yoga daily also improves stamina and s*xual function.
How to do it?
- For those wondering how to do it, start by sitting on the floor while keeping your legs extended in front of you.
- Keep your spine straight, core firm, and your toes flexed.
- Inhale deeply and raise your arms above your head.
- As you exhale, bend yourself from your waist, bend forward, and try and use your hands to touch your feet.
- You can hold onto your ankles, feet, or shins for support.
- Hold this position for 10-15 seconds, all while breathing deeply.
- To leave the pose, inhale and lift your torso back up, keeping your back straight.
Who can do it?
Paschimottanasana, or the Seated Forward Bend, is generally safe for everyone, but if you have severe back or hamstring injuries, it is ideal that you avoid this yoga pose.
Note: If you have any severe physical injuries or trauma and have a history of surgery, it is ideal that you modify the yoga poses under the guidance of a trained yoga professional.
Benefits of Yoga for Premature Ejaculation
Now that we have highlighted some of the best yoga for premature ejaculation, let us summarise some of the benefits:
- High stress and anxiety often trigger PE, which yoga can alleviate quite effectively.
- Practicing mindfulness can help individuals become more aware of their thoughts and sensations, potentially allowing them to control their arousal and delay ejaculation better.
- There are specific yoga poses that help build physical strength and stamina, two factors that are integral in reducing the recurrence of PE.
- Certain yoga poses, such as Mula Bandha (root lock), can help strengthen the pelvic floor muscles, contributing to better control during ejaculation.
- Yoga also instills better body awareness, which is key in managing the physical sensations to extend the time for ejaculation.
Conclusion
Premature ejaculation affects the patient’s confidence and self-esteem and has an equal impact on one’s quality of life. At Prime Purush, we prioritize treating the condition from the root cause with holistic treatment approaches. In conjunction with our integrated medicines that combine Ayurveda and Allopathy, our specialists and wellness coaches also highlight the importance of yoga.
If you want to take a step towards holistic healing and say goodbye to symptoms of premature ejaculation, contact us directly for consultations.
