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Yoga for erectile dysfunction: a 40-minute class with a brisk walk, standing poses and pelvic floor training

A 40-minute class that puts the two kinds of exercise with trial evidence for erection problems into one session: a 20-minute brisk walk, at a pace where you can talk but not sing, and pelvic floor training, with standing yoga poses between them and a short rest at the end. No trial has tested yoga for erectile dysfunction, and the structure of this class is our editorial choice. Do it twice a week, with 2 more days of brisk walking, cycling or swimming for about 40 minutes, and your pelvic floor squeezes every day (our editorial reading of the trial dose). See a GP first if erection problems keep happening: they can be an early sign of heart disease. It suits an enlarged prostate too.

40 minBeginner13 movesCardio machineHip flexors · Quads · Calves · Shoulders · Hamstrings · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm up (2 minutes)

  1. Standing march2 min
    Beginner · Hip flexors, Abs, Glutes · 3D demoEasy pace, arms swingingEasier: Seated marchHarder: Standing band hip flexion

Brisk walk (20 minutes)

  1. Treadmill walking20 min
    Beginner · Quads, Calves, Glutes · 3D demoOutdoors or on a treadmill, at a pace where you can talk but not singHarder: Treadmill jogging

Standing flow (about 8 minutes)

  1. Sun salutation A (Surya Namaskar A)3 rounds
    Intermediate · Shoulders, Hamstrings, Triceps · 3D demoStep back rather than jump, one breath per movement. With high blood pressure that isn't under control, keep the head-down parts briefEasier: Downward-facing dog (Adho Mukha Svanasana)Harder: Sun salutation B (Surya Namaskar B)
  2. Chair pose (Utkatasana)3 holds of 5 breaths
    Beginner · Quads, Glutes, Shoulders · 3D demoSit back as if onto a tall stool, hands on your thighs. Lift your pelvic floor on each out-breath; never hold your breathHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Warrior II (Virabhadrasana II)5 breaths each side
    Intermediate · Quads, Glutes, Adductors · 3D demoFront knee over your second toe; shorten your stance if your knee complainsEasier: Chair pose (Utkatasana)Harder: Extended side angle (Utthita Parsvakonasana)
  4. High lunge (crescent lunge, Ashta Chandrasana)5 breaths each side
    Intermediate · Quads, Glutes, Hip flexors · 3D demoBack heel lifted. Lower the back knee to the floor if balance is the limitEasier: Low lunge (Anjaneyasana)Harder: Warrior III (Virabhadrasana III)
  5. Tree pose (Vrksasana)30 s each side
    Beginner · Glutes, Hip abductors, Calves · 3D demoFingertips on a wall; foot on your ankle or calf, never pressed into the side of your kneeEasier: Mountain pose (Tadasana)Harder: Standing hand-to-big-toe pose (Utthita Hasta Padangusthasana)

Pelvic floor (about 5 minutes)

  1. Pelvic floor exercise (Kegel)8 slow squeezes held up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSitting. Squeeze as if stopping wind and pee, lifting up and in; keep breathing. This counts as one of your three sets today
  2. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor soften and drop as you breathe in

On the floor (about 3 minutes)

  1. Glute bridge6 to 8 slow lifts
    Beginner · Glutes, Hamstrings, Abs · 3D demoLift your pelvic floor as you rise, and let it go as you lowerEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Supine spinal twist (Supta Matsyendrasana)45 s each side
    Beginner · Back, Glutes · 3D demoA cushion under the top knee keeps the twist gentleHarder: Seated twist, bottom leg straight

Rest (5 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoIn for about 4, out for about 6, with no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)
  2. Corpse pose (Savasana)3 min
    Beginner · 3D demoKnees over a cushion. To get up, roll to your side, pause, sit for a few breaths, then stand

Tips

  • Before you start, as our exercise for erectile dysfunction guide says: "Speak to your GP first if you haven't exercised for some time, or you have a medical condition or concerns. With known heart disease, follow your cardiac team's advice."
  • With heart disease, our yoga for heart health class is the gentle option, with no breath holds; follow your cardiac team's advice on harder efforts like the brisk walk.
  • With pain in your penis, testicles or bottom, or pain when you pee or ejaculate, swap the squeezes for our pelvic floor relaxation routine and see a GP (our suggestion, as our exercise for erectile dysfunction guide says).
  • On a bike instead of walking, stand on the pedals every 10 minutes or so (our suggestion), or use a recumbent bike to take pressure off the area between your legs.
  • If an erection tablet makes you dizzy or flushed, keep the class gentle that day and get up slowly (our suggestion).
  • "You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time."
  • Stop and call 999 for chest pain, severe breathlessness or someone collapsing, and see our yoga for erectile dysfunction guide for the other warning signs.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for erectile dysfunction: a 40-minute class with a brisk walk, standing poses and pelvic floor training take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 13 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.