Stretches to Last Longer in Bed Routine - Yoga for Men's Sexual Wellness

Introduction and Modified Lunge (Right Side)00:00:00

The instructor introduces four stretches to target the pelvic floor muscles connected to the penis. He explains that lengthening and slowing down breathing is crucial for lasting longer in bed. The first stretch is a modified lunge or warrior one with the right leg forward, focusing on stretching the inner thigh and building awareness in the pelvic floor area.

Modified Lunge (Left Side)00:02:18

The instructor switches sides to perform the lunge with the left leg forward. He discusses the learning curve of balancing technique, body awareness, and breathing, noting that results can be noticed within a couple of weeks. He also explains that premature ejaculation is often caused by physical tension in the muscles and mental stress.

Modified Side Angle Pose00:03:58

The routine moves into a side angle pose, another lunge variation targeting the inner thigh and groin. The instructor suggests using a block, foam roller, or forearm on the thigh for support. He emphasizes slowing down breathing even as the intensity of the pose increases.

Modified Side Angle Pose (Left Side)00:05:39

The instructor performs the side angle pose on the opposite side, suggesting modifications like bringing feet closer together for less flexibility. He guides viewers to visualize expanding into the lower back, abdominal area, and hips during inhales to release pelvic floor tension.

Supported Airplane Pose00:07:45

This pose stretches the hamstrings, which are connected to the pelvic area. Using a block or coffee table for support, the instructor balances on one leg while leaning forward. He reminds viewers that premature ejaculation is normal and encourages relaxing the shoulders and breathing through the nose.

Supported Airplane Pose (Left Side)00:09:22

The supported airplane pose is repeated with the left leg forward. The instructor notes that improving flexibility and tension in these areas can also help alleviate lower back pain, a common issue for men who sit frequently.

Child's Pose and Conclusion00:11:11

The final pose is child's pose, used for releasing tension through the pelvic floor. The instructor suggests keeping the knees wide and focusing on relaxing the face and shoulders. He concludes by recommending the routine be performed three times a week for about ten minutes to see lasting results.