A good balance of body hormones is essential for health. For men, it is important that they have a healthy testosterone level, else this poses a health risk to them. Low testosterone levels can cause depression, low semen volume, infertility, fatigue, sexual dissatisfaction, erectile dysfunction, loss of bone and muscle masses, and low libido.
Low testosterone levels can be attributed to physical or psychological factors. It can happen naturally as men age, and it can also be an effect of any medication taken for liver and kidney ailments, obesity, stress, infection, or testicular injury, type 2 diabetes, and congenital diseases of the hypothalamus and pituitary gland. One or more of these causes low levels of testosterone. Getting enough sleep, keeping stress levels at a minimum, maintaining a healthy body like having regular exercise increases testosterone naturally and can prevent the high risk of stroke caused by prescription testosterone therapies. Alternative natural remedies like herbal medicine, acupuncture, aromatherapy, and yoga are also proven ways to treat testosterone deficiencies.
It is a universal fact that yoga advantages more on the body’s flexibility, balance, and posture. Studies show that yoga can also be helpful for insomnia, anxiety, chronic pain, blood pressure, and other health conditions. One of which is boosting testosterone levels in men. A regular yoga practice can reduce stress levels, improve blood circulation, sex-drive, and overall health being, therefore, resulting in balanced hormone levels. Here are yoga poses that can improve testosterone levels:
Bound Angle Pose (Baddha Konasana)
This pose basically relaxes hip tissues and stimulates the nervous and reproductive system allowing your body to increase hormones. Here’s how to do the pose:
Start from a seated position. Then bring the bottoms of your feet together with your knees bent out to the sides, and interlace your fingers around your toes.
Inhale and press your hips down and reach the crown of your head up towards the ceiling.
Drop your shoulders down and back. Then press your chest forward. Press your hips down against the floor to open your hips.
Keeping your back flat and your chest open, exhale and pull your torso forward.
Naturally, breathe slowly and do this for 3-8 breaths.
Bridge Pose (SETU BANDHASANA)
This yoga pose stimulates the endocrine and nervous systems. The endocrine system is responsible for the body’s hormones. This pose is done by:
Lying on your back, bend both of your knees and place your feet hip-width apart flat on the floor. Slide your arms alongside your body with your palms facing down. Make sure that your fingertips are lightly touching your heels.
Press your feet against the floor, inhale and lift your hips up, rolling your spine up away from the floor. Gently and lightly squeeze your knees together to keep the knees hip-width apart.
Press down into your arms and shoulders to lift your chest up. Engage your legs, buttocks, and Mula bandha to lift your hips higher.
Naturally, breathe slowly and do this for 4-8 breaths. Then release by exhaling and slowly roll your spine back to the floor.
Chair Pose (UTKATASANA)
This is another beginner or basic pose. This pose strengthens the lower part of the body, stimulating the tissues and improving sexual function. Here is how to make a chair pose:
Do a mountain pose with your feet hip-width apart, move your arms forward parallel to the floor with palms facing down.
Exhale and bend your knees in a squat position. Reach to your hips down and back as if you are going to sit on the edge of a chair. Bring your feet weight to your heels. Do not bring your heels lower than the level of your knees and make sure that the knees are pointing straight in front.
Naturally, breathe slowly and do this for 3-6 breaths. Then release, press down into your feet, straightening the legs and inhale while bringing your arms towards the ceiling, exhale and release your arms
Downward Dog (ADHO MUKHA SVANASANA)
A basic pose that is perfect for the nervous system that boosts sexual responsiveness. Downward facing dog stretches the back and opens the chest, thus building upper body strength. This pose stimulates the brain, improves memory and concentration. You can do the pose:
Start from the tabletop pose, tuck your toes under, press into your hands, and begin to lift the hips towards the ceiling. Spreading your fingers wide apart with your palms shoulder-apart, press out your fingers.
With your arms straight, but not locked, press your hips up reaching your chest towards your thighs. Keep your spine straight and long.
Have your feet facing forward, press your heel towards the floor until you feel a stretch behind your legs. Make sure that your legs are straight, or bent a little to keep your back straight. Allow your head and neck hang freely from your shoulders
Naturally, breathe slowly and do this for 4-8 breaths. To release, bend your knees and hips back to tabletop pose or move all the way to do a child pose.
If you have been doing yoga for quite some time and you are familiar with the Cat pose, slowly change this pose to a Cow pose for five times. This pose is good for the adrenal glands, which are part of the endocrine system, thus this pose improves hormone balance.
This pose is good for those who are intermediate in practicing yoga. It improves the reproductive system. There are three types of this pose: Supine Pigeon, Extended one-legged pigeon and one-legged pigeon pose.
Cobra Pose (Bhujangasana)
This is a pose for yoga beginners. It is a powerful pose that improves the kidneys and the nervous system. Having healthy kidneys will allow your body to detoxify and promote a better hormonal balance. This pose is one of the most popular yoga poses when we speak of boosting testosterone levels. According to studies, this pose decreases cortisone levels, which is the hormone responsible for stress while testosterone levels increase. Here’s how you do the Cobra pose:
1. Lying on your belly, with your chin on the floor, your palms flat on the floor under your shoulders and legs together.
2. Pull up your knee caps, squeezing your thighs and buttocks, engage Mula bandha, then press your pubic bone against the floor.
3. Inhale and lift your head and chest off the floor maintaining your neck in line with your spine.
4. Press down your palms and use your arms to lift yourself higher. Make sure that your elbows are close to your sides. Drop your shoulders down and back, then move your chest forward.
5. Breathe and hold for 2-6 breaths.
6. Release by slowly lowering your chest and head towards the floor. Turn your head towards one side and rest, then rock your hips from one side to another to release tension in your lower back.
Do not feel that you are unwelcome to the yoga room. Yoga is an un-gendered activity. Long gone are the times when a man was tagged as girly when doing yoga. Today, it is now proven that practicing yoga empowers you to become more of a man.