Premature ejaculation (PE) is a global problem affecting men. But you do not have to worry because we have found ways to reduce the chances of premature ejaculation. One way is through yoga; here are 5 yoga poses to beat PE.
- Seated forward
As the name suggests, leaning forward in a seated position helps you to beat spontaneous semen release. But there are other benefits it brings.
Most of these gains center around your pelvis. And so you would wonder how the seated forward exercise helps your sex life. Simple. By strengthening your penile muscles. Thus it helps to delay unintended ejaculation while extending your sexual patience.
And doing the stretch is easy. Sit down on the exercise mat and stretch your legs forward while together, with feet pointing up.
Breathe in deeply while extending your arms forward to reach your feet. Then while breathing out, bend your back forward to support this move.
Hold both big toes with your thumbs and index fingers. Continue bending your spine forward while pushing your head to reach your knees.
Once your head is near the knees, hold on this position for about 15 seconds before disengaging. You can repeat the move twice or thrice again.
This exercise works your back, abdomen, and butt muscles. It also expands your chest capacity while improving your breathing techniques.
This move has been clinically studied and documented in an article titled “Role of Yoga in the Management of Premature Ejaculation.”
The PubMed Central publication confirms that the move enables stronger control over the spinal sympathetic action, thus improving your pelvis endurance and strengthening perennial muscles. These actions delay ejaculation.
- Cow face pose
Cow pose stretch takes a posture similar to that of a cow facing you. Hence the name. But this exercise is vital for its multifaceted stimulation of your body.
It eases shoulder strains while expanding your chest cavity. This allows you to breathe in more and expand your lung capacity.
Apart from boosting your stamina, the cow face pose also strengthens your pelvic muscles. Hence, it helps maintain a strong penile grip on the ejaculatory veins.
So how do you perform a cow pose? Kneel on both legs. Lift one leg by setting your foot down and bend this knee at a right angle. Then pull back the other knee that is touching the ground. Ensure that the toe is supporting it.
Use your hands to prop your upper body forward and upright. Next, stretch your back upright while lifting your face upwards at 110 degrees.
Now hold this position for thirty seconds. Feel the muscle strain running from your stretched out leg through your back to your head.
- The Plank
Plank is a common exercise. But did you know that it can prevent premature ejaculation?
Well, per a blog by Dr. Vaidyas, it does. The newsletter mentions workouts that are effective via an article titled “Top 11 Exercises for Premature Ejaculation.”
The plank exercise is key to strengthening your mid-section muscles. It stimulates blood flow to the groin thus, firming the muscle responsible for arousal and ejaculation. It also helps lower stress.
The plank agitates the entire core area, making it one of the best exercises to stimulate your perineum muscles.
You do it by going down on the floor by your fours. You then prop your hands by bent elbows so that they support your upper body.
Stretch your legs backwards so that you support them using your toes. Your legs and back should be straight and parallel to the ground.
Set your head looking straight ahead, and your back aligned to your shoulders and knees. In this plank position, hold your breath and count up to thirty. You can start by breathing deeply and holding your breath.
The longer you hold your body in this position, the firmer your core muscles get. Holding your breath helps to improve your endurance. Both these factors are vital for warding off premature ejaculation.
- Cobra stance
The cobra stance stimulates and firms your muscles. It’s called a cobra stance because your body resembles the hooded snake’s pose about the strike.
The cobra stance yoga is beneficial since it works most of the muscles that other regular exercises forget to stimulate. Here is how to perform the cobra exercise properly.
Lay down straight on your tummy with hands stretched forward past your head. Slowly lift your head off the ground, followed by your chest.
Next, use your hands to prop your chest up. You then press your hands firmly on the ground. By lifting them at 90 degrees against the floor, you will elevate part of your thighs.
All the while, keep your knees firmly on the ground, and your feet fully stretched. Lift your head as if you are observing the ceiling. Then, inhale slowly while holding your breath. Retain this position for about 20 seconds.
Slowly ease back to the floor and repeat the move two or three times. The cobra pose helps you to overcome premature ejaculation symptoms.
- The Boat
The boat is another yoga pose that is effective in eradicating premature ejaculation. So what’s a boat pose? It’s a position where you allow your hands to reach and hold your ankle while you lay on the ground.
This pose strikes your entire body from head to toes. It’s an easy exercise with huge benefits. Here’s how do you do it.
The Naukasana pose is mentioned specifically by The Health Site newsletter as a useful yoga for the prevention of premature ejaculation.
It promotes testosterone secretion and increases sexual desire. The stretch also improves your core endurance, besides strengthening your hips, buttocks, and thigh muscle, thus helping you to delay ejaculation.
It’s believed that this pose unclogs sexual energy paths.
First, lay down flat on your belly. Then fold your knees upwards and forward as if you want them to reach your back.
Later, raise your upper body from the ground by lifting your chest and head. Stretch your hands outwards and backwards. Continue pushing your arms back until they touch your ankles.
Once you grab your ankle, clamps your hands around them as you push your head and chest further behind. This arch and the backward-outreaching hands would create a boat appearance. Hence the boat pose.
Boat pose opens your chest and core muscles from the upper abdomen to the limbs. It also regulates your breathing. Doing this exercise for 20 seconds daily prevents premature ejaculations.
In conclusion, we discussed evidence-based literature regarding five yoga poses that are found to be effective for beating premature ejaculation. We hope that with the provided information, you can completely eliminate Premature ejaculation from your life.
SIMILAR QUESTION
Does Yoga Help You Last Longer In Bed?
Introduction
Yoga has become a popular form of physical exercise and spiritual practice around the world, with millions of people practicing yoga in some form or another. The practice is believed to have many benefits, from improved physical and mental health, to a sense of greater spiritual connection, to improved relationships. One of the more intriguing potential benefits of yoga is the belief that it can help people last longer in bed. This paper will explore the potential benefits of yoga for sexual performance, and examine the evidence for whether or not yoga can help you last longer in bed.
Benefits of Yoga for Sexual Performance
The practice of yoga is often associated with improved physical and mental health, and it is thought that these benefits may extend to sexual performance. Yoga can help to strengthen the pelvic floor muscles, which can improve sexual function and satisfaction for both partners. Improved strength and flexibility of the body can lead to better control of sexual performance, allowing for longer and more pleasurable intercourse.
Yoga is also believed to help reduce anxiety and stress, which can be a major cause of sexual performance issues. By reducing stress, yoga can help to improve focus and concentration, allowing for greater relaxation and enjoyment during sex. Finally, yoga can help to improve body image, which can help to boost confidence and increase sexual desire.
Evidence for Yoga Improving Sexual Performance
Although there is no conclusive scientific evidence that yoga can help people last longer in bed, there is some evidence to suggest that it may have some benefits. A study conducted in 2014 found that women who practiced yoga had improved sexual function, including better arousal, lubrication, and orgasm. Another study found that men who practiced yoga had improved sexual performance, including increased libido and better ejaculatory control.
In addition to scientific studies, there is anecdotal evidence to suggest that yoga can help people last longer in bed. Many people who practice yoga report that they have experienced improved sexual performance, including increased stamina and control.
Conclusion
In conclusion, while there is no conclusive scientific evidence that yoga can help people last longer in bed, there is some evidence to suggest that it may have some benefits. Yoga can help to improve physical and mental health, which can lead to improved sexual performance and satisfaction. In addition, there is anecdotal evidence to suggest that yoga can help to improve sexual performance, including increased stamina and control. Therefore, it is possible that yoga can help people last longer in bed, although more research is needed to confirm this.
