Fix Men’s Sexual Health Problems With these 10 Yoga positions

Boat Pose One of the best moves for overall core strength. From a seated position on the floor, legs in front of you, lift your knees off the ground, and hover your feet a foot off the floor. Lift your hands off the floor and keep your back flat. This challenges your hips, abs, and pelvic floor. Don’t let your back round. Work on keeping your chest open and work your way up to holding the pose for 30 seconds.

Chair Pose The standing version of the boat pose. Stand in an athletic position, arms at sides. Bend at the knees and lower your hips to squat, as if sitting in a chair. Keep your weight in your heels while lifting your arms. Keep your butt low and knees bent.

Cobra Lie prone face down on the ground or floor. Squeeze your glutes and bring your shoulder blades back and down. With thumbs pointed up, arms externally rotated, and chin tucked, lift your chest and hold for 2 seconds. Use your core and hips, not your lower back, and maintain control over your breathing.

Glute Bridge Lie face up on the floor with knees bent 90 degrees and feet on the floor. Squeeze your glutes and bridge your hips to the ceiling. Only your shoulders and hips remain on the ground. Hold for two seconds, then lower your hips toward the ground without touching. Once you’ve mastered the standard version of the glute bridge, try it with one leg straight and in line with your torso and your weight supported on the other leg. Switch legs.

Pelvic Tilt This opens the hips and pelvis, which become locked down from too much sitting, contributing to back and neck pain. From a standing position with hands on hips and knees slightly bent, move your hips back and forth, tilting the pelvis. Be sure to move from the hips don’t thrust from the crotch. This also can be done with hands on the small of the back for more of a stretch.

Crow Stand with your hands shoulder length apart, planting them firmly down. Press your hands into the ground, bringing your shoulders away from your ears. Bend slightly at the elbows. Bring your knees to rest over but not on top of your elbows. Lean into the pose, engage the core, and push into the ground to continue to engage your shoulders.

Plank This straightforward but challenging movement builds core stability and strength through your shoulders, core, and hips. Lie in a pushup position with forearms resting on the floor, elbows under shoulders, and bent 90 degrees. Push up off the elbows, tucking your chin so your head is in line with your body. Keep head inline with spine and belly button drawn in. Hold for 20 seconds, rest for a minute, and repeat.

Bird Dog From a tabletop position, extend one arm and the opposite leg. Breathe in to lengthen and strengthen the body. Keep the thumb up on the extended arm. Squeeze the abs on the exhale. Switch legs.

Standing Side Stretch Crescent Moon Stand in Mountain pose with your big toes nearly touching and your heels about 1 inch apart. Interlace your fingers overhead. Lock out your arms and point your index fingers to the ceiling. Rotate your arms inward so your biceps face your ears. Press down into the heels and the balls of your feet. Make your body as tall as possible, then lean to the right with your upper body, hips lightly pressing in the opposite direction. Hold the posture, inhaling as you get taller and exhaling as you bend deeper. Repeat on the opposite side.

Male Kegels First, identify your pelvic floor muscles. These are used to stop urination in midstream or avoid passing gas. Next, tighten your pelvic floor muscles, holding the contraction for three seconds and then relaxing for three seconds. Focus on the pelvic floor, and don’t flex the abs or glutes. Breathe freely don’t hold your breath. Do three sets of 10 reps throughout the day.