In one of our previous articles on how mindfulness and meditation can help premature ejaculation, we wrote about the most common reasons behind PE and how different mindfulness and meditation techniques are proven to help with this problem so common among men. In this post, we present you with science-backed yoga exercises that can delay premature ejaculation.
The following yoga positions have proven useful in delaying premature ejaculation:
- Diaphragmatic breathing: lowers anxiety and the activity of the sympathetic nervous system, both of which negatively affect ejaculation time.
- Kapalbhati: helps prolong sexual activity, especially if practiced during intercourse.
- Surya Namaskar (Sun Salutation): strengthens your pelvis muscles. When your pelvic muscles are weak, it is harder to delay ejaculation.
- Garudasana (Eagle pose): strengthens the pelvic area and tones the reproductive organs.
- Trikonasana (Triangle pose): improves circulation to the pelvic area.
- Dhanurasana (Bow pose): stimulates sexual energy in the body.
- Uttanasana (Standing Forward Bend): helps retain seminal fluid and delay premature ejaculation
- Baddha Konasana (Butterfly pose): increases circulation to the pelvic area.
- Janu Shirsasana (Head-to-Knee Forward Bend): increases sexual arousal.
- Upavistha Konasan (Wide-Legged Forward Fold): helps you to have more intense and better controlled orgasms.
- Utthanpristhasan (Lizard pose): increases arousal, prevents premature ejaculation, and helps to achieve stronger orgasms.
- Sarvangasana (Shoulder stand): helps control premature ejaculation.
- Shavasana (Corpse pose): produces deep relaxation, which is linked to the ability to last longer.
To learn more about the breath and different practices that can help you last longer and enjoy your sexual experiences more, take a look at these tips from our sex expert. And there’s also lots to say about healthy sexuality and how opening and balancing your chakras can help you get there.
Step-By-Step Guide to Yoga Positions That Help Delay Premature Ejaculation
Presented below is a sequence of 14 yoga positions. Follow them as they are presented, starting from breathing, moving on to asanas (physical postures), and finishing with a meditation lying down on your back.
1. Diaphragmatic Breathing
This breathing technique lowers anxiety and the activity of the sympathetic nervous system, both of which negatively affect ejaculation time. You can also couple it with several other anti-anxiety breathing techniques we wrote about. Try them out and see which one(s) work best for you.
Being by sitting in a cross-legged position, with your back straight. If this is difficult to accomplish, place a cushion or a folded blanket under your buttocks.
Place one hand on your belly and the other one on your chest. Start breathing through your nose. As you inhale, the hand on the belly is rising, and the chest is not moving. As you exhale, the hand and the belly are moving towards the spine and the chest is still. Stay with this practice for 5 minutes and, if it feels comfortable, gradually increase the time.
2. Kapalbhati (Skull Shining Breathing Technique)
This breathwork practice helps prolong sexual activity, especially if practiced during intercourse.
Continue sitting like in the previous exercise. Place one hand on the knee and the other one on your belly. Breathe through your nose. Breathe in and as you breathe out forcefully through the nose, pull your navel in towards the spine. Relax the belly and as you do so, let the air come into your lungs without you making any effort to inhale. Repeat this 20 times, then relax with your eyes closed and become aware of the sensations in your body. Repeat the round 2 more times. Do this on an empty stomach.
During intercourse, when you feel you are about to reach an orgasm, start practicing this breathing with one important modification: breathe out through the mouth. This will prolong your ejaculation.
3. Warming up: Begin with Sun Salutations
This dynamic sequence consisting of 12 poses strengthens your pelvis muscles. When your pelvic muscles are weak, it is harder to delay ejaculation.
4. Garudasana (Eagle Pose)
Stand with your feet slightly apart. Place your hands on your hips, and use them to push your pelvis down to the ground. At the same time, lengthen your spine and lift up through the top of your head.
Bend both knees and lift the right leg away from the floor and move it around a bit to test your balance on the other leg. Gaze at one point on the floor to help you balance.
Slowly place your right thigh over your left and hook your right foot behind your left calf. If you can’t manage to hook the foot, then just press the big toe of the right foot against the floor to help you balance. Keep your left knee facing forward.
Lift both arms out in front of you and place your left elbow on top of the right, wrapping the left arm around the right and pressing the palms together. List the elbows so that they are in line with the shoulders.
Take five deep breaths in this position and enjoy the nice stretch in the upper back. Come back to a standing position and repeat on the other side.
5. Trikonasana (Triangle Pose)
Spread your legs about 3 to 3.5 inches apart, with feet parallel to each other. Turn the right foot out and the left in just slightly in. Extend your arms away from each other and keep them parallel to the floor.
Now bend over your right leg, keeping the pelvis open. Place your right hand on the right leg, above or below the knee. Reach with the left arm towards the sky. Don’t lean the right hand too much into the right leg. Instead, push your left thigh back and push the outer edge of the left foot into the ground, keeping equal weight on both legs. Then move your tailbone into your body, not away from it.
Bring the torso back, and keep the head in line with your sacrum. Open the left side of your chest and move the abdominal organs towards the sky. Stay here for 5 breaths and then come back to the initial position. Close your eyes, breathe a bit to notice how you feel, and do the same on the other side.
6. Uttanasana (Standing Forward Bend)
This yoga pose helps retain seminal fluid and delay premature ejaculation.
Begin standing with your hands on your hips. Bend your knees a bit and bring your torso towards your thighs, bending from the hips, not the lower back. Let the arms hang. Lengthen your spine. Try to straighten the legs without pushing the back of the knee too much back (hyperextending). Lift the knees up and gently push the inner thighs back. On an exhale lengthen your torso, reach with the top of the head towards the ground, and draw the shoulders toward your hips at the same time. Hold the elbows with opposite hands. Keep the weight of the body equally distributed on both the front and the back of the foot. Stay here for 5 breaths and slowly come back up. Close your eyes and notice how your body and your pelvis feel.
7. Baddha Konasana (Butterfly Pose)
Sit with your legs spread in front of you. Use your hands to take out the fleshy part of your buttocks away from you so that you are sitting directly on your sitting bones. Bring your feet closer to your body, letting the knees fall to the sides. Hold the feet or the ankles with your hands and lengthen through your chest and your sternum. Open the soles of the feet so that the outer edges are touching. Stay here with your eyes closed, breathing, and noticing the sensations in your thighs and pelvis. When you are ready, come out of the position and stretch your legs, noticing how your lower body feels.
8. Janu Shirsasana (Head-to-Knee Forward Bend)
Begin by sitting with your legs straight in front of you. Like in the last position, take out the fleshy part and sit directly on your sitting bones. Bend your right knee and place the sole of the right foot on the upper left inner thigh. On an inhale, elongate your spine. On an exhale, bend from your hips and hold the ankle, foot, or any part of the left leg you can reach.
Inhale again and reach to the front with your sternum forward. Exhale and bring your upper body even closer to the left knee. Don’t push or strain. Stay here for 5 breaths.
On an inhale, lift the chest and then straighten your right leg, bringing it back next to the left one. Close your eyes for a few seconds, and notice how the two legs feel different. Repeat on the other side.
9. Upavistha Konasan (Wide-Legged Forward Fold)
Sit with your legs stretched in front of you sitting directly on your sitting bones, like in the last two positions.
Open your legs wide as much as it feels comfortable. Flex your feet, with the toes pointing towards the sky. Press through the soles of the feet and push the thigh bones into the ground.
On an inhale, lengthen your spine. On an exhale, bend at your hips (not the waist), walks your hands to the front, and bring your upper body as close to the floor as possible, without straining. Keep the back straight and keep the knees facing up. If it’s difficult for you to keep the legs stretched, then bend them a bit. Stay here for 5 breaths and then, on an exhale, walk your hands back and lift up. Bring your legs together again.
10. Dhanurasana (Bow Pose)
Bow pose stimulates sexual energy in the body.
Lie on your belly with your feet hip-distance apart. Bend your knees, flex your feet and grab the outer sides of the ankles. On an inhale lift your chest and bring your legs up and towards the back. Gaze to the front and extend through the top of your head. Stay here for 5 deep, long breaths and come back lying, breathing, and feeling how this pose affects you.
11. Utthanpristhasana (Lizard Pose)
Begin in Downward Facing Dog. On an exhale, step your right foot to the right side of your right hand. Bend the right knee at a 90-degree angle, keeping it right above the ankle. Move the toes out a bit. On an inhale, bring your elbows and forearms on the floor. Your left leg is active and your head is neutral. Stay for 5 deep breaths. To come out of the pose, exhale and place your hands on the floor, keeping the arms under the shoulders. Inhale and bring your leg back to the initial position. Stay there for a few breaths and then do the pose on the other side.
12. Sarvangasana (Shoulder Stand)
Shoulder stand is a powerful yoga pose for controlling premature ejaculation.
Lie on your back, with feet together and hands by the body.
Exhale and raise the legs so that you make a 90-degree angle. Knees are straight, and legs are above hips. On the next exhale, hold the waist with your hands and push the body up. Let all the weight of the body be on the arms, lean against the elbows and push the legs even more up.
Now all of the body weight is on the shoulders, the neck, and the back of the head. Breathe normally in this position and stay for as long as it feels comfortable. To come back down, slowly bend the knees, lower the hips and then release the hands. Rest for a bit.
13. Shavasana (Corpse Pose)
Lie down on your back with feet slightly wider than the hips and falling to the sides. The arms are by the sides of the body, without touching the body. Keep the palms facing up and fingers spread apart. Close your eyes.
Breathe normally. Notice your body rising and falling with each inhale and each exhale. Allow your body to become heavy. Start relaxing each part of your body, letting it drop into the ground as if you have no more control over it.
If your mind starts to wander, just come back to relaxing the parts of your body. Stay with this for a few minutes and longer, if it feels right.
When you are ready to come out, start wiggling your toes and fingers, your ankles and wrists. Lift your arms above your head and stretch. Then turn to one side and slowly lift up. Stay in a seated position with your eyes closed for a bit longer, observing how you feel. For a guided audio version, go here. It’s only 10 minutes long – worth a try?
Word of Caution
Not all of these positions are suitable for everyone. Consult your doctor, or perform them under the guidance of a certified yoga teacher, at least in the beginning until you get the hang of it. This is especially important if you have a medical condition, such as hypertension, or cardiovascular disease because some of the exercises need to be avoided in such cases. Also, depending on your physical capacity, some of them need to be modified to make them more accessible to you personally. Remember, in yoga one main rule applies: don’t push or force anything. Be gentle and careful with your body so that you don’t injure yourself.
Conclusion
As yoga is becoming increasingly popular all over the world, many researchers have taken it upon themselves to test its scientific benefits. In the case of premature ejaculations, the results are clear: yoga is a simple and effective method that, if performed with caution and consistency, is guaranteed to help you delay premature ejaculation.
To learn more about how to delay premature ejaculation with the help of mindfulness and meditation, head over to this post.
Tatjana Glogovac, Senior Contributor At L’Aquila Active
Learn more about Tatjana by reading her bio below.
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