In today’s fast-paced world, stress is one of the major reasons for problems in relationships. It can affect both men and women, leading to issues like premature ejaculation or inability to satisfy your partner.
While there are various treatments available, practicing yoga can be a natural and effective way to improve your sexual stamina and last longer in bed. Here, we will discuss some yoga poses that can help you achieve better endurance and enhance your sexual experience.
1. Cobra Pose (Bhujangasana)
The Cobra Pose is known to increase blood flow to the lower abdomen and pelvic region, which can enhance sexual arousal and stamina. Lie face-down on the floor and place your hands beneath your shoulders.
Inhale and lift your upper body up, keeping your lower body and pelvis grounded. Hold the pose for a few breaths and slowly release it.
2. Bridge Pose (Setu Bandhasana)
The Bridge Pose works on strengthening the pelvic muscles and increasing blood circulation to the genital area. Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, creating a bridge-like shape with your body.
Hold the pose for a few breaths and gently release it.
3. Butterfly Pose (Baddha Konasana)
The Butterfly Pose helps relax the hips and groin area, allowing for improved flexibility and better control over your body. Sit on the ground with the soles of your feet together and knees bent.
Hold onto your feet and gently press down your knees towards the floor. Stay in this position for a few breaths before releasing.
4. Plank Pose (Kumbhakasana)
The Plank Pose works on strengthening the core muscles, including the abs and pelvic floor muscles, which are important for sexual endurance. Begin on all fours and step your feet back to straighten your legs.
Align your body in a straight line from head to heels. Hold this position for a few breaths and gradually lower down.
5. Bound Angle Pose (Baddha Konasana)
Bound Angle Pose helps stimulate the pelvic area, increasing blood flow and energy to the genitals. Sit on the floor with your legs extended. Bend your knees and bring the soles of your feet together, allowing your knees to fall to the sides.
Hold onto your feet and gently flap your knees up and down like a butterfly’s wings.
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6. Standing Forward Bend (Uttanasana)
The Standing Forward Bend stretches the hamstrings and increases blood circulation to the pelvic region, helping to alleviate issues like erectile dysfunction.
Stand with your feet hip-width apart and slowly bend forward from the hips, reaching towards the ground. If possible, try to touch your toes or bring your palms to the floor.
7. Happy Baby Pose (Ananda Balasana)
The Happy Baby Pose stretches the groin, hips, and lower back, providing relief from tension and improving flexibility. Lie on your back and bend your knees towards your chest.
Grab your feet or ankles and gently pull your knees towards the floor, as if rocking like a happy baby.
8. Child’s Pose (Balasana)
The Child’s Pose is a relaxing position that helps calm the mind and release tension in the lower back and pelvic area. Kneel on the floor and sit back on your heels. Slowly lower your upper body towards the ground, stretching your arms forward.
Place your forehead on the floor and relax in this position for a few breaths.
9. Cat-Cow Pose (Marjaryasana-Bitilasana)
The Cat-Cow Pose is a gentle warm-up exercise that improves flexibility and circulation in the spine and pelvis. Start on all fours with your hands directly under your shoulders and knees under your hips.
Inhale, arch your back, and lift your head up (Cow Pose). Exhale, round your spine, and drop your head towards your chest (Cat Pose).
10. Reclining Big Toe Pose (Supta Padangusthasana)
The Reclining Big Toe Pose stretches the hamstrings, groin, and lower back, helping to relieve tension and improve flexibility. Lie on your back with legs extended.
Bend your right knee towards your chest and loop a strap or towel around the sole of your right foot. Straighten your right leg towards the ceiling, holding onto the strap. Hold for a few breaths and switch sides.
Practicing these yoga poses regularly can improve your stamina, flexibility, and overall sexual performance.
However, it’s important to note that yoga alone may not solve all sexual concerns, and it’s advisable to consult a healthcare professional if you’re experiencing chronic issues. Combine these exercises with a healthy lifestyle, stress management techniques, and open communication with your partner for the best results.
