Improved Sexual Function Through Yoga Practice: Insights into Physical and Psychological Advantages
The web is brimming with wellness blogs touting the benefits of yoga for a satisfying sex life. Personal accounts abound, from people claiming their sexual experiences have skyrocketed after adopting the ancient practice. But does the research back it up? Let's dive in.
Nowadays, modern research is shedding light on the multifaceted health advantages of yoga. From alleviating issues like stress, anxiety, and depression to managing complex conditions like metabolic syndrome, diabetes, and thyroid problems, yoga is making headlines.
Recent studies have started to explore the underlying mechanisms that make this practice so powerful. It seems that yoga can lower your body's inflammatory response, affect genetic expression linked to stress, decrease cortisol levels, and boost a protein that keeps your brain healthy and young. And, of course, let's not forget the personal anecdotes about the mythical 'coregasm' during yoga.
When it comes to yoga and sex, does it really deliver? Let's take a closer look at the research.
Yoga enhances sexual function in women
One frequently cited study published in The Journal of Sexual Medicine found that dedicated yoga practice could indeed improve sexual function for women over 45. The research involved 40 women who underwent 12 weeks of yoga training and reported on their sexual function at the beginning and end of the sessions.
By the end of the 12-week period, the women's sexual function had significantly improved across all sections of the Female Sexual Function Index: "desire, arousal, lubrication, orgasm, satisfaction, and pain." As many as 75 percent of the women reported improvements in their sex life after the yoga training.
During the study, all women were coached on 22 poses, or yogasanas, which are believed to improve core abdominal muscles, improve digestion, strengthen the pelvic floor, and boost mood. Poses such as trikonasana (Triangle pose), bhujangasana (Snake pose), and ardha matsyendra mudra (Half spinal twist) made the instructive list.
Men reap the rewards too
Women aren't the only ones to benefit from yoga's charms. A study led by Dr. Vikas Dhikav, neurologist at the Dr. Ram Manohar Lohia Hospital in New Delhi, India, investigated the effects of a 12-week yoga program on the sexual satisfaction of males.
Unsurprisingly, at the end of the study period, the participants reported significant improvements in their sexual function as evaluated by the standard Male Sexual Quotient. Impressive improvements were found across all aspects of sexual satisfaction: "desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm."
In addition, a comparative trial carried out by the same researchers found that yoga is a viable and nonpharmacological alternative to fluoxetine (Prozac) for treating premature ejaculation. The treatment comprised 15 yoga poses, ranging from simpler ones (such as Kapalbhati) to more complex ones (such as dhanurasana or Bow pose).
Behind the power of yoga
So, how does yoga elevate one's sex life? A literature review led by researchers at the Department of Obstetrics and Gynaecology from the University of British Columbia (UBC) in Vancouver, Canada, provides some answers.
Dr. Lori Brotto, a professor in the Department of Obstetrics & Gynaecology at UBC, is the first author of the review.
Brottó and her team explain that yoga helps regulate attention and breathing, lower anxiety levels, and alleviate stress, while also activating the part of the nervous system that encourages relaxation. These effects, in turn, are associated with improvements in sexual response.
There are also psychological mechanisms at play. "Female yogis," note Brottó and her co-authors, "are less likely to objectify their bodies" and are more aware of their physical selves. This self-awareness can lead to increased sexual responsibility, assertiveness, and desires.
Another alluring yogic concept is the moola bandha, often credited for its powerful effects on the pelvic region.
"Moola bandha is a perineal contraction that stimulates the sensory-motor and the autonomic nervous system in the pelvic region, thereby enforcing parasympathetic activity in the body," write Brottó and her colleagues in their review.
Research has suggested that moola bandha can relieve period pain, childbirth pain, and sexual difficulties in women, as well as treat premature ejaculation and control testosterone secretion in men. Moola bandha is akin to the medically recommended Kegel exercises, which are thought to help women (and men) enjoy sex for longer.
Another yoga pose that strengthens the pelvic floor muscles is the gloriously named "Frog pose" (bhekasana).
The Frog pose is said to improve sexual experiences while easing the symptoms of distressing conditions like vestibulodynia (pain in the vestibule of the vagina) and vaginismus (involuntary contraction of the vaginal muscles that prevents penetration).
The evidence: A closer look
While the allure of the potential sexual perks of yoga is understandable, it's essential to bear in mind the vast divide between empirical, or experimental, evidence and anecdotal evidence.
The Internet is saturated with countless stories about the subject, but the trials that have examined the benefits of yoga for sexual function remain slim. Admittedly, many of these studies have a small sample size and lack a comparison group.
That said, more recent studies, including those that focused on women experiencing sexual dysfunction in addition to other health issues, have provided stronger evidence. For example, a randomized controlled trial studied the effects of yoga on women with metabolic syndrome – a population with a higher risk of sexual dysfunction overall.
For these women, a 12-week yoga program led to "significant improvement" in arousal and lubrication, whereas similar improvements were not observed in the women who did not practice yoga.
In another randomized controlled study, investigators examining the sexual benefits of yoga for women living with multiple sclerosis found that women who underwent yoga training for three months "showed improvement in physical ability" and sexual function, while women in the control group displayed worsening symptoms.
"Yoga techniques may improve physical activities and sexual satisfaction in women with MS," the study reported.
So, while we need more experimental evidence to support yoga's benefits for sexual satisfaction, the foundation for these claims is emerging. Until future research can verify the existence of 'yogasms,' there's enough reason to give yoga a try. With a touch of patience and dedication, your pelvic muscles (and overall health) could reap the rewards.
Scientific studies have started to explore how yoga might impact sexual health. A study in The Journal of Sexual Medicine found that women over 45 experienced improved sexual function after 12 weeks of yoga training. Men also benefit, as a study led by Dr. Vikas Dhikav found significant improvements in sexual function for males following a similar treatment. The power of yoga could be attributed to its ability to regulate attention and breathing, lower anxiety levels, alleviate stress, and activate the relaxation response, all of which are associated with improvements in sexual response. However, more research is needed to provide stronger evidence for these claims, with some studies still having a small sample size and lacking a comparison group. Despite this, recent studies have provided promising results, especially in cases where women have additional health issues such as metabolic syndrome or multiple sclerosis.
