Table 1. Yoga practices for premature ejaculation.
| Variable | Yoga practice detail | Effect/Mechanism |
|---|---|---|
| Surya Namaskar | Sun Salutation involves a dynamic sequence of 12 poses involving forward and backward bending. | Contracting and expanding the pelvic muscles. |
| Yogasana (yoga postures) | ||
| Standing poses | Garudasan (eagle pose) | Strengthen the pelvic area and tones the reproductive organs. |
| Trikonasan (triangle pose) | Improved circulation to the pelvic region. | |
| Uttanasana (standing forward bend) | Develops the ability to retain seminal fluid and prevents premature ejaculation. | |
| Vatayanasan (flying horse pose) | ||
| Seated poses | BaddhaKonasan (seated heel-to-heel pose) | Improved circulation to the pelvic area. |
| Yoga mudra (forward bend) | Improve the tone & flexibility of perineal and pelvic muscles [28]. | |
| Ardha Matsyendrasan (seated spinal twist) | Seated poses more effective in PE [28]. | |
| Pashchimottanasan (seated forward bend) | Improve the health of the reproductive and urinary system. | |
| Janu Shirsasan (seated head-to-knee posture) | Facilitate higher arousal. | |
| Upavistha Konasan (wide-legged forward bend) | Result in better and controlled orgasms. | |
| Maha Mudra (great psychic attitude) | ||
| Vajrasana (thunderbolt pose) | ||
| Marjari Asana (cat stretch pose) | ||
| Ushtrasan (camel pose) | ||
| Shashankasan (hare pose) | ||
| Kapotasan (pigeon pose) | ||
| Prone poses | Shashank Bhujangasan (striking cobra pose) Bhujangasan (cobra pose) | Strengthen the pelvic region. |
| Dhanurasan (bow pose) | Tone the reproductive organs stimulates the sexual energy centers. | |
| Utthanpristhasan (lizard pose) | Facilitate stronger orgasm. | |
| Useful in arousal difficulties and PE. | ||
| Supine poses | Supta Vajrasan (sleeping thunderbolt pose) | Improve the tone & flexibility of perineal and pelvic muscles [28]. |
| Setubandha Sarvangasan (bridge pose) | Strengthen the pelvic area and tone the reproductive organs. | |
| Supta Baddha Konasan (reclining heel-to-heel pose) | ||
| Matsyasan (fish pose) | ||
| Inversions | Vipareet Karani (inverted pose) | Increase circulation to the pelvic organs. |
| Sarvangasan (shoulder stand) | Prevent premature ejaculation. | |
| Halasan (plough pose) | Improve the tone & flexibility of perineal & pelvic muscles [28]. | |
| Adhomukha Shvanasan (downward dog pose) | Promote the return of venous blood pooled in the big veins and various venous plexuses in the region of pelvis and perineum. | |
| Enhance the flow of fresh blood to the pelvic viscera [29] | ||
| Relaxation | Shavasan (corpse pose) | Induces deep relaxation. |
| Enhances focus, and energy and awareness. | ||
| Kriya (cleansing process) | A variation of Kapalbhati practice through the mouth, as the man approaches orgasm is recommended for PE. | Rapid puffing out of the air through the mouth prolong ejaculation [31]. |
| The effects have been compared with Viagra. | ||
| Diaphragmatic breathing | Rhythmic, slow, deep inhalation and extended exhalation | Reduces the anxiety level through reduced sympathetic activity and enhanced vagal activity [33]. |
| Pranayama | Slow Bhastrika pranayama breathing (respiratory rate 6 times/min) | Systolic and diastolic blood pressure decrease significantly [34]. |
| Pranayama (regulated breathing) | Anulom-vilom (alternate nostril breathing), Chandranadi (left nostril breathing), Sitkari (cooling breaths), Bhramari (humming bee breath) | Improve cerebral blood flow and oxygenation. |
| Improve sympathovagal outflow [32]. | ||
| Control autonomic nervous system and regularize rate and pattern of breathing [32,35]. | ||
| Om chanting | Based on the analysis of EEG signal on the basis of fractal dimension, recommended chanting Om for fifty times or more to relax the mind [42]. | Results in the stabilization of brain, removal of negative thoughts, increase of energy, mind and body relaxation within minutes of practice [38]. |
| Bandha (lock) | Moola bandha (root lock): Contraction of the perineum, the area between the anus and genital organs, puboperinealis muscle | Enhances awareness of genital arousal sensations [15]. |
| Moola bandha works as an exercise to the muscles of the pelvic region especially levator ani and anal sphincters and makes the pelvic and perineal muscles stronger [29]. | ||
| Meditation | Internalized awareness | Beneficial effects on brain EEG, immune response, pain control, anxiety, depression with potential in the management of sexual dysfunction [42]. |
| Mindfulness | Present moment awareness and paying attention in a nonjudgmental way. | Attention regulation, body awareness, emotion regulation and changes in perspective on the self [43]. |
| Mudra (gesture) | Ashwini mudra (horse gesture): Contracting the sphincter muscles of the anus and then relaxing them | Improves the tone and flexibility of perineal and pelvic muscles [28]. |
| Awakens the Kundalini Shakti and useful for PE [36]. | ||
| Vajroli mudra: Drawing the urethra upward. | Strengthens the pelvic floor, resulting in stronger erections and better ejaculatory control [27]. | |
| Regulates the entire sexual system. | ||
| Regulates testosterone level. | ||
| Control over premature ejaculation [37]. | ||
| Yoga nidra (yogic sleep) | Yogic relaxation technique | Reduces the stress and result in physical, mental and emotional relaxation [40,41]. Enhances self-awareness and self-efficacy [41]. |
PE: premature ejaculation, EEG: electroencephalogram.