Yoga guide
Erection problems are common, and occasional ones are nothing to worry about. If they keep happening, see a GP (general practitioner) or a sexual health clinic first: they can be an early sign of heart disease, high blood pressure or diabetes, often years before other symptoms.
No controlled trial has tested yoga for erectile dysfunction (ED), and no pose sends blood to the penis. What has evidence is aerobic exercise, about 40 minutes 4 times a week in the trials, and pelvic floor training, alongside treatment. Erection tablets have the strongest evidence of all.
This guide covers where yoga fits: a flowing class or a brisk walk with standing poses for the aerobic part, pelvic floor lifts for the muscles that help keep an erection, slow breathing for stress, what to change with heart disease or high blood pressure, and the signs that need help fast. It ends with a free 40-minute class that puts the walk, the poses and the pelvic floor together.
The NHS (National Health Service): "Most men occasionally fail to get or keep an erection." and "This is usually caused by stress, tiredness or drinking too much alcohol, and it's nothing to worry about." BAUS (the British Association of Urological Surgeons) puts erectile dysfunction at about half of men aged 40 to 70.
Across 12 studies that followed 36,744 men, those with erection problems had 1.48 times the risk of heart and circulation disease. An expert panel advises treating men with erection problems "as being at risk for cardiac events until proven otherwise".
The review that pages cite found 3 small studies of yoga in men, two about premature ejaculation and one, of 65 men at a yoga camp, with no comparison group, plus 7 narrative reviews. Yoga hasn't been compared with erection tablets.
In 11 randomised trials, aerobic exercise raised a standard erection score (from 6 to 30) by 2.8 points on average, more in men whose problems were worse. A review of 10 studies recommends about 40 minutes of moderate to vigorous aerobic exercise 4 times a week for 6 months. A gentle stretch class alone isn't what the trials tested.
In a UK trial of 55 men, physiotherapist-taught pelvic floor exercises raised erection scores by 6.7 points more than lifestyle advice at 3 months. Reviews call the trials small and of low to moderate quality.
European urologists recommend starting lifestyle changes before or alongside treatment, and the NHS's main treatments are medicines that increase blood flow to the penis. In a small trial, adding at least 3 hours a week of aerobic exercise to tablets restored normal erections more often (78% against 39%).
Across 12 cohort studies (36,744 men), erection problems went with 1.48 times the risk of heart and circulation disease, 1.46 times the risk of coronary heart disease and 1.35 times the risk of stroke, and the link held after allowing for the usual risk factors. Across 14 studies (92,757 men), the extra risk was higher in younger men.
The Princeton IV expert panel (2024): "Mounting evidence supports the need for providers to treat men with ED as being at risk for cardiac events until proven otherwise." European urologists: "Initiate lifestyle changes and risk factor modification prior to, or at the same time as, initiating erectile dysfunction (ED) treatments."
"If erectile dysfunction happens often, it may be caused by a condition such as" high blood pressure or high cholesterol, diabetes, depression or anxiety, or hormone problems. "See a GP or go to a sexual health clinic if" "erection problems keep happening": "It might be a sign of a health condition that can be treated." The doctor or nurse may ask about your lifestyle and relationships and check your blood pressure.
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Being "unable to get an erection" or "unable to keep an erection for long enough to have sex". Depending on the cause, you may still get erections at other times, such as when you wake up.
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Usually more than one thing. BAUS says 9 in 10 men with erectile dysfunction have at least one physical cause, including heart and circulation disease in 40%, and that "a purely psychological problem is seen in only 10%", though anxiety about performance is common. Some medicines can cause it too: don't stop one, but talk to your GP, who may be able to switch it.
An erection depends on blood flowing into the penis, helped by healthy artery linings. The arteries to the penis are narrower than those to the heart, so narrowing often shows there first, as our exercise for erectile dysfunction guide explains.
Small muscles at the base of the penis help keep blood in it, and squeezing them is what the pelvic floor trials trained. Tight, painful pelvic floor muscles can play a part too, and need relaxing rather than more squeezing.
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"The main treatments are medicines that increase the blood flow to your penis, called PDE-5 inhibitors." Vacuum pumps, treating a cause such as high blood pressure, and counselling or sex therapy are other options. Never take these tablets with nitrates such as a glyceryl trinitrate (GTN) spray, or with poppers, as our exercise for erectile dysfunction guide says.
Fitness, if the class or the rest of your week includes moderate to vigorous aerobic work; the pelvic floor, with a deliberate lift on the out-breath, as the trials trained; and stress, with slow breathing and rest. No study shows any pose sends blood to the penis, and Medical News Today, one of the pages that lists poses, says research on specific poses doesn't exist.
No controlled trial has tested yoga for erectile dysfunction. The exercise trials were mostly unblinded, because people know whether they're exercising. Erection tablets carry the strongest evidence.
Our PubMed search found 17 records, none a controlled trial of yoga for erectile dysfunction. The 2024 review that pages cite counted 10 studies, but only 3 were studies of yoga in men (two comparing yoga with tablets for premature ejaculation, one with no comparison group); the rest were narrative reviews.
In 65 men aged 24 to 60 at a 12-week yoga camp, sexual function scores, including erection scores, improved. With no comparison group, it can't show that yoga caused the change.
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Five small studies, mostly not randomised, with results that varied a lot between them. Our yoga for men guide covers it.
Across 10 trials with 730 adults, 93% of them women, yoga improved sexual function scores a little against no yoga, on low-certainty evidence. It says little about erections.
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In 11 randomised trials, aerobic exercise raised the erection score (6 to 30) by 2.8 points against no exercise: 2.3 with mild, 3.3 with moderate and 4.9 with severe erectile dysfunction. In another review of 7 trials with 478 men, the gain was 3.85 points, though the trials were at moderate to high risk of bias.
A review of 10 studies recommends "40 minutes of aerobic exercise of moderate to vigorous intensity 4 times per week", about 160 minutes a week, for 6 months, and supervised training.
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In 110 men with obesity, a 2-year programme of eating less and moving more raised activity from 48 to 195 minutes a week, and 17 of the 55 men reached normal erections, against 3 of 55 given general advice.
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In 60 men, adding at least 3 hours a week of aerobic exercise to erection tablets restored normal erections in 77.8% after 3 months, against 39.3% with tablets alone. The trial was small and the men knew which group they were in.
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Erection tablets have much stronger evidence than exercise, and European urologists rate them the first treatment to try. Lifestyle changes and tablets work together, not as rivals.
Walk briskly for 20 minutes at a pace where you can talk but not sing; sun salutation A: 3 rounds, stepping back rather than jumping; chair pose: 3 holds of 20 seconds; warrior II and high lunge: 30 seconds each side (all from our walk and yoga workout). A recumbent bike takes saddle pressure off: 10 to 20 minutes at a moderate effort to start, building towards 30 (from the move page's dose). Build towards about 40 minutes, 4 times a week, as in the trials; counting a flowing class plus a brisk walk towards that is our editorial reading.
3D demoTreadmill walkingBeginner · Cardio machine
3D demoSun salutation A (Surya Namaskar A)Intermediate · No equipment
3D demoRecumbent exercise bikeBeginner · Cardio machine
3D demoChair pose (Utkatasana)Beginner · No equipment
3D demoWarrior II (Virabhadrasana II)Intermediate · No equipment
3D demoHigh lunge (crescent lunge, Ashta Chandrasana)Intermediate · No equipmentIn a UK trial, 55 men who had had erection problems for at least 6 months had sessions with a physiotherapist using biofeedback, plus daily home exercises. At 3 months, their erection scores had risen 6.74 points more than in men given lifestyle advice only. The comparison group then did the exercises too, so the 6-month results aren't a controlled comparison: by then 40% of all the men had normal erections.
A review of 10 trials: "Pelvic floor muscle training appears effective in treating ED and PE; however, no optimal training protocol has been identified." The trials were of low to moderate quality. European urologists call it promising but want larger trials.
Squeeze as if stopping wind and pee at the same time, lifting on the out-breath and letting go fully after each squeeze. Do your daily squeezes, and add a gentle lift on the out-breath in chair pose, warrior II and a bridge. Our exercise for erectile dysfunction guide has the full steps.
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With pain in your penis, testicles or bottom, or pain when you pee or ejaculate, don't add more squeezes: see a GP, and use the pelvic floor relaxation routine meanwhile (as our exercise for erectile dysfunction guide suggests).
Pelvic floor exercise: start with 8 slow holds of up to 10 seconds and 8 quick squeezes, three times a day, and build towards 10 of each (from the move page's dose). Pelvic floor relaxation: 5 to 10 slow breaths, 1 to 3 times a day, plus a full release after every squeeze (from the move page's dose). Expect change over 3 to 6 months.
Glute bridge: 6 to 8 slow lifts (our gentle yoga for beginners class), lifting your pelvic floor on the way up (our suggestion). Locust: 3 holds of 15 seconds (our walk and yoga workout). Strength work on 2 days a week is for your general health; no trial has tested it on its own for erections. Slow breathing: 5 minutes, in for about 4 and out for about 6, with no holds (our yoga for heart health class). Corpse pose: lie still for at least 5 minutes, up to 10, as its move page says.
The NHS lists stress among the common causes of occasional problems, and its self-help list includes "try to reduce stress and anxiety". BAUS says a psychological part, such as anxiety about performance, is common.
Slow breathing and a long rest can help you relax, but no trial has tested yoga's breathing or relaxation on erections. The NHS says counselling and therapy "can help if your erection problems are linked to emotional or mental health problems"; our exercise for erectile dysfunction guide covers talking therapies.
Head-to-knee pose, seated forward fold, eagle pose, half lord of the fishes and butterfly are recommended online. No study has tested any of them for erections; they're fine as stretches, not as treatment.
Leave out breath holds: our box breathing and 4-7-8 breathing pages say "With heart disease or heart failure, leave out the holds and breathe slowly instead." Our yoga for heart health class is the gentle option, and follow your cardiac team's advice on harder efforts.
With glaucoma, or high blood pressure that isn't under control, skip headstands, shoulder stands and long head-down holds. With osteoporosis, swap deep forward folds for a flat-back hinge from the hips, and twist smoothly. In pregnancy, our yoga in pregnancy guide covers the changes. NCCIH advises beginners to avoid headstands, shoulder stands, the lotus position and forceful breathing.
No study has tested kapalbhati for erections, and our yoga for circulation guide notes that kapalabhati, bellows breath and breath holds raised blood pressure while people did them.
With heart disease or high blood pressure, we'd choose a room at normal temperature. If a tablet makes you dizzy or flushed, skip hot or vigorous classes that day and get up slowly (our suggestions).
The NHS: "do not cycle for a while, if you cycle for more than 3 hours a week". In a large survey, cyclists' sexual function was no worse than runners' or swimmers', and standing on the pedals and a higher handlebar went with less numbness. See a GP about numbness that doesn't settle.
Our yoga for erectile dysfunction class puts a 20-minute brisk walk, standing poses and a pelvic floor block into about 40 minutes, the length of the trial sessions. Do it twice a week, with 2 more days of brisk walking, cycling or swimming for about 40 minutes, and pelvic floor squeezes every day (our editorial reading of the trial dose). With heart disease, start with the yoga for heart health class.
A 40-minute class for erectile dysfunction: a 20-minute brisk walk, standing yoga poses and a pelvic floor block, with a short rest to finish.
40 minBeginner13 movesCardio machineA 45-minute session for weight loss and health: a 20-minute brisk walk, which does more for the scales, then a standing yoga flow for strength and balance.
45 minBeginner12 movesCardio machineA gentle 35-minute yoga class for heart conditions: a 15-minute warm-up that builds slowly, short standing poses, a seated cool-down, breathing with no holds and rest.
35 minBeginner18 movesA bench or box, A wallA 5-minute daily pelvic floor workout for women and men: slow holds and quick squeezes, three times a day, with how to find the right muscles.
5 minBeginner2 movesNo equipmentAn 8-minute routine for a tight pelvic floor: slow breathing and comfortable positions to help the muscles let go, with no strengthening squeezes.
8 minBeginner5 movesFirm cushionA steady 30 to 45 minute cardio session at talk-but-not-sing pace: walk, cycle, row or cross-train, counting toward weekly activity guidelines.
40 minBeginner3 movesCardio machine, A wallWeekly plans that mix cardio and strength. Add pelvic floor exercises every day.
A 3-day strength plan for men over 40 with power and bone work, two cardio days and mobility, built on research on ageing muscle.
3 training days45 minBeginner6 days a weekA free 8-week walking plan for beginners: build to 150 minutes of brisk walking a week, with intervals, hills and two short strength sessions.
6 training days40 minBeginnerThese are the warning signs from our exercise for erectile dysfunction guide and our yoga guides, word for word, apart from the lines given as the health service's words or marked as our suggestion. This is general information, not a diagnosis. A&E means accident and emergency; in the US, call 911 for 999.
Call 999, and don't drive yourself to A&E, if, during exercise, sex or at any other time:
Call 999 if:
Call 999 if you might be having a severe allergic reaction, a heart attack or a seizure. In an emergency, tell the call handler and the paramedics what you took and when (our advice): these tablets must not be combined with nitrates such as GTN. Call NHS 111 for other serious side effects, such as fainting, a fast or irregular heartbeat, or blistering skin with flu-like symptoms. If you feel dizzy or have blurred vision, don't drive or cycle.
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An erection that lasts more than 3 to 4 hours, or a painful erection lasting more than 1 hour if you have sickle cell disease, needs hospital treatment as soon as possible to avoid permanent damage. Some treatments for erection problems can cause it. Don't drive yourself.
In the NHS's words: "Call 999 or go to A&E if:" "you have an erection that lasts more than 3 to 4 hours" or "you have sickle cell disease and a painful erection that lasts for more than 1 hour".
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Call 999 or go to A&E: loss of feeling or numbness around the genitals or bottom, new trouble peeing or controlling your bladder or bowels, changes in genital sensation during sex or problems with erections or orgasm, or pain, tingling, weakness or numbness in both legs. These are signs of cauda equina syndrome, which needs treating in hospital urgently. Don't drive yourself.
Erection problems can go with low mood. If you might harm yourself, call 999 or go to A&E. For support now, call Samaritans free on 116 123, call NHS 111, or text SHOUT to 85258. In the US, call or text 988.
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Call 999 or go to A&E (accident and emergency) straight away for severe difficulty breathing (gasping, choking or not able to get words out), a chest that feels tight or heavy, pain that spreads to your arms, back, neck and jaw, lips or skin turning very pale, blue or grey, or sudden confusion. If you're more short of breath than usual, or your heart is racing, fluttering or skipping beats, contact NHS 111.
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A joint pain that is sharp, gets worse during a session, lingers into the next day or changes how you move is a reason to use an easier version, and to see a GP or physiotherapist if it keeps happening (the rule in our plans). Muscle soreness for a day or two after something new is normal. In a hot class, stop if you feel dizzy, sick or unwell; our hot yoga guide lists the signs of heat illness.
You can say no to any hands-on adjustment, and a teacher registered with Yoga Alliance must get your explicit consent each time.
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.
The NHS advises getting advice from a healthcare professional first if you have a health problem, an injury or symptoms, or have recently had a heart attack or an operation.
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No trial has compared them, and no controlled trial of yoga for erectile dysfunction exists. Tablets have the strongest evidence.
No study measures it. Even Medical News Today, which lists poses, says research on specific yoga poses for erectile dysfunction doesn't exist.
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Mula bandha is a pelvic floor lift. The pelvic floor trial for erections used physiotherapist-taught squeezes with biofeedback, not mula bandha, and with pelvic pain, more squeezing can make things worse.
One small UK trial was positive and a review of small trials was encouraging, but the evidence is low to moderate quality. They're a low-risk extra, not a cure.
Erection problems can be the first sign of heart disease or diabetes, and experts advise treating men with them as at risk of heart problems until proven otherwise.
The trials were aerobic and at least moderate, about 40 minutes 4 times a week. A gentle stretch class doesn't match that, though a flowing class plus a brisk walk can (our editorial reading).
BAUS says only about 1 in 10 cases is purely psychological. Stress matters, and both sides deserve attention: a medical check and, where it helps, talking therapy.
No study has tested it, and forceful breathing raised blood pressure while people did it, as our yoga for circulation guide says.
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Flexibility isn't what the trials changed: aerobic fitness, weight and pelvic floor strength were.
No. No controlled trial has tested yoga for erectile dysfunction, and the studies that pages cite are about premature ejaculation or had no comparison group. Yoga can be part of the exercise that does help, alongside a GP check and any treatment.
A flowing class or one paired with a brisk walk, because aerobic exercise is what improved erections in trials, plus daily pelvic floor exercises. Our free class combines both.
The trials averaged about 40 minutes of moderate to vigorous aerobic exercise 4 times a week for about 6 months. A pace where you can talk but not sing is moderate.
They may: in a UK trial of 55 men, physiotherapist-taught exercises improved erection scores more than lifestyle advice at 3 months. Reviews call the trials small, so treat them as a low-risk extra.
It can be: across 12 studies, men with erection problems had about 1.5 times the risk of heart and circulation disease. That's why the NHS says to see a GP or sexual health clinic if it keeps happening.
It hasn't been tested. Slow breathing can help with stress and anxiety, which can affect erections; skip forceful breathing such as kapalbhati, especially with high blood pressure.
Stress, tiredness and anxiety are common causes of occasional problems, and the NHS suggests trying to reduce stress and anxiety. Yoga's slow breathing and rest may help you relax; counselling or sex therapy helps when problems are linked to emotional or mental health.
No: they haven't been compared, and tablets have the strongest evidence. Exercise works alongside them, and in a small trial, adding aerobic exercise to tablets restored normal erections more often.
For premature ejaculation, small, mostly non-randomised studies suggest yoga may help, but the results vary a lot. For erectile dysfunction, no controlled trial exists; aerobic exercise and pelvic floor training have the evidence.
Usually, if your heart condition is stable and your cardiac team agrees; start gently and leave out breath holds. Stop and call 999 for chest pain, severe breathlessness or collapse.
The evidence is mixed: a large survey found cyclists' sexual function no worse than runners' or swimmers', while the NHS suggests a break if you cycle more than 3 hours a week. Stand on the pedals regularly and see a GP about numbness.
Call 999 for chest pain, severe breathlessness or collapse during exercise or sex, or for an erection that lasts more than 3 to 4 hours. Tell the call handler and paramedics if you've taken an erection tablet.
Exercise education, not a personal prescription, and clinical review of these guides is pending. If you are pregnant, have a health condition such as glaucoma, high blood pressure or osteoporosis, or have had recent surgery, check with a doctor, midwife or physiotherapist before starting, and stop for sharp or increasing pain. Health disclaimer.
