By essaying the role of a man dealing with erectile dysfunction (ED), actor Ayushmann Khurrana in Shubh Mangal Saavdhan may have let the cat out of the bag, but there remains a significant per cent of men who don’t feel confident talking about it, let alone looking for a solution.
Narro-wing down the cause of this sexual dysfunction is rather complex, simply because ED can be a result of or a mix of vascular, neurological, psychological, and hormonal alterations. From psychological disorders like depression, anxiety, and stress, nervous system disorders like temporal lobe epilepsy, multiple sclerosis, Parkinson’s disease; to excessive smoking, drinking and drug usage among others can result in ED.
However, stress is one of the top causes of ED. In today’s fast-paced life, we often deal with young and middle-aged men complaining about ED. With a quick look into their lifestyle it suggests that they are grappling with a lot of stress and anxiety in their daily lives.
While there are various medications available, a drug-free alternative lies in yoga. Various yoga asanas improve the testosterone level in men by enhancing the blood flow to the pelvic region. If practiced regularly, yoga can keep ED away, and also help in managing stress. Although, it should be best practiced under expert supervision
Baddha Konasana
Along with stretching the inner thighs and groin, this asana stimulates the prostate gland along with the bladder, kidneys, and the other organs in the abdomen
While sitting erect, stretch your legs out. Breathe out and bend your knees as you pull your heels towards your pelvis. Press the soles of your feet to close together, and let your knees drop to the sides
Bring your heels as close to your pelvis as you can. Then, using your index finger and thumb, hold the toes. Make sure that the outer edges of your feet and heels are always pressed to the floor
Remember not to forcibly press your knees to the ground. Hold the pose for about one to five minutes. Inhale, and lift your knees and straighten your legs. Repeat
Ashwa Mudra
Improves the weaknesses of genitals
Lie on your back with legs slightly apart and hands resting on either side with palms resting on the floor.
Fold the legs at the knees, keeping a comfortable distance between them
Close your eyes and concentrate on your breathing.
Now contract and relax the genital area
The muscles are to be contracted and relaxed in a gentle rhythm while practicing this posture
Naukasana
This asana increases the blood flow to the lower part of the body
Lie down on your back with your feet together and arms by the side of your body
Take a deep breath and exhale. Sitting in that position, start lifting your legs off the ground with arms stretching towards your feet.
Keep breathing deeply, relaxing the neck while maintaining the pose
Exhale slowly and release the posture and relax
Dhanurasana
This asana helps in increasing the blow flow to the reproductive organ. It also works as a stretching exercise for the muscles on the front of the body, including thighs and groin
Lay down on your stomach. Keep the feet hip-width apart and arms on either side of your body
While lying on your stomach, start raising your legs till you feel your abdomen rising from the ground
Now, slowly try to reach your ankles and clutch them with your hands
Pull your legs up while maintaining your chest off the floor. Keep steady contact with the floor through your pelvis
Hold this pose for 20 to 30 seconds while inhaling and exhaling. Repeat
Paschimottanasana
This asana helps in enhancing the blood flow and relaxing the pelvic muscles that have become tense from sitting for a long period. It also works in relieving mild depression
Sit with your legs stretched out in front of you. Inhale, keeping your upper body at 90 degrees.
Then lean forward and lengthen your tailbone as you reach for your toes. Try to grab your feet by extending your elbows. You can also use a strap or towel around your feet for assistance with this stretch
Hold this pose for one to three minutes. Focus on your breathing, and see if you can gradually relax and release your body. In time, you may be able to reach your hands beyond your feet but don’t force yourself until you’re ready
