For both male and female, sexual function involves a complex interaction of the conscious mind, emotional states, sensory stimulation, and the coordinated action of the sympathetic and parasympathetic nervous systems. Therefore, there are many factors that can influence proper functioning.
The fulfillment of the biological function of the male and female reproductive systems is pregnancy. There is much of value from the Yoga tradition to help a woman through this passage, which, paradoxically, involves both the most radical transformation of her body and, at the same time, the fulfillment of her biological program. However, we will leave this subject to another publication, keeping the focus of this study on common troubling conditions that can be helped through a well-conceived program of Yoga therapy.
Serious problems of the reproductive system include sexually transmitted diseases, garden variety infections, pelvic inflammatory disease, hormonal problems, sterility or infertility, enlarged prostate, fibroid cysts, and various forms of cancer (e.g., breast and prostate cancers). All of these conditions require some form of professional care, though a good program of Yoga therapy may be a beneficial adjunct to other forms of treatment.
Common, and less serious, problems of the reproductive system for the male usually involve issues of performance, such as difficulty in maintaining an erection or premature ejaculation.
For a female, problems of the reproductive system include PMS, loss of menstruation, or excessive menstrual bleeding. These conditions have a complex of physical and psychological symptoms, including irritability, depression, mood swings, headaches, bloating, and fatigue. In addition to problems associated with menstruation, females may experience pain during intercourse (dyspareunia) or difficulty in achieving orgasm.
Menopause, the completion of the reproductive cycle for a woman, is also an important topic. Symptoms of menopause vary, but generally include hot flashes, night sweats, weight gain, and mood swings. This is a time of significant psychological and hormonal transformation, and there is much of value from the Yoga tradition to help a woman through this passage.
In working with PMS, there are many strategies that can be adopted to help balance the system. Most important, if possible, is to set up external conditions that support what is happening in your body. An example would be to schedule in your calendar, once a month, a day off to take a long walk, or go for a hike or a swim in nature. Often, when women have cramps, they don’t want to move, yet movement will significantly improve their condition. We encourage women to walk, starting slowly, gradually increasing the pace, and then, after a little while, reducing the pace. Other adjustments include change of diet, use of appropriate music, oils, and/or massage. The idea is to respect your condition, anticipate it, and be prepared. In addition, a well-conceived program of Yoga therapy can help ease cramps and balance energy and mood swings.
For both the male and female, absence of sexual vitality, lack of sexual desire, or excessive sexual preoccupation are common complaints. These conditions can be caused by overwork, excessive or insufficient exercise, emotional stress, and even poor nutrition.
Sexual drive is as natural to a healthy individual as hunger. Along with survival itself, it is one of the fundamental biological imperatives at the root of our psyches. And yet, the fundamental hormonal differences between male and female, which strongly influence sexual behavior, result in much confusion and misunderstanding between the sexes.
Adding to the confusion, strong religious and social ideals send out mixed messages. From many Western religious traditions comes the message that this deep and natural impulse is somehow bad or even sinful. From the Indian and Oriental Yoga schools comes the teaching about male semen retention, which is often misunderstood and taken out of context. On the one hand we are sinning, and on the other, we are loosing our vital energy. These mixed messages and the ideals that result often lead to psychological complexes, conflict, repression and suppression of our vital energy, the development of imbalances, and even disease.
At the same time, sexual images pervade our society, especially in the advertisement and entertainment industries. A man measures himself against the “macho hunk.” His self-image is often linked to his “sexual prowess,” and, accordingly, performance anxiety is a common cause of premature ejaculation. A woman is often portrayed as a sexual object, and when, in keeping with such expectations, she measures herself against the young and slim supermodel, the result is often unhappiness, complexes about weight, overtraining, and even more serious conditions such as anorexia and bulimia.
According to the Yoga tradition, it is important to avoid extreme behavior and to understand any set of teachings within its context. For example, the teaching about semen retention must be understood in the context of the tradition in which it developed, and in terms of two distinct practices: those of the celibate monk or yogi; and those of the sexually active tantric. In both cases, retention is not suppression. In fact, a yogi does exercises that both stimulate his sexual vitality and circulate that energy so that it does not accumulate, stagnate, and become a source of disease. On the other hand, that does not mean that there should be excessive loss of this vital energy, for that too can be the source of imbalance and can even weaken immunity. The point of view in this tradition is to avoid either extreme. Don’t suppress. Don’t indulge. Find a balanced path in relation to your own sexual energy.
Some of the conditions described above respond well to practices that strengthen and stimulate the area of the reproductive organs. These practices will include exercises in which the muscles of the perineum are gently contracted and released (Aśvini Mudrā and Mūla Bandha) and are similar to the Kegel exercises taught to women in childbirth classes. In addition, we will use exercises that stretch the muscles of the perineal floor, and which, by alternating contracting and stretching, increase circulation to that area of the body. This approach may be helpful where there is incontinence, lack of sexual vitality, poor sexual functioning, and also in some prostate conditions. The strategy is to balance, stimulate, and rejuvenate the area, through techniques that increase awareness and circulation.
H.G. was a thirty-nine-year-old Yoga teacher who had been attending seminars and private sessions with me on and off for many years. He was a very strong practitioner, with an ability to do advanced postures.
One day, when I was teaching in New York, he scheduled a private session with me to talk about a problem he had been having. I had not seen him for nearly a year, and when he came I was surprised to see how drained he looked. He told me that for the past six months, he had been suffering from chronic prostatitis and was on yet another round of antibiotics. He wondered if there was any help I could offer.
The good news was that he had fallen in love and was about to move in with his new fiancée. The fact that, in less than one year, he had been suffering from prostatitis for six months and had a new fiancée was interesting.
I told him that our strategy would be to develop a cooling langhana course to help him conserve his energy and to reduce the heating effect of the antibiotics. At the same time, we would include techniques to increase the circulation of energy to the perineal area. I also mentioned that, between the antibiotics and the new girlfriend, his kidneys might benefit from some attention. I suggested that he take some time to rebuild his energy and that he explain the situation to his fiancée. He asked me for how long, and I suggested about three months.
Since H.G. was an advanced practitioner, I was comfortable with giving him the following course. For him, it represented a reduction in his normal āsana practice. I included headstand because of its cooling and conserving effects, and because I knew he liked challenging practices. Controlling the exhale from the perineal floor was also new and challenging for him.
As he liked to practice meditation, I asked him to add a visualization of the full moon (candra)—which is cooling—to the prānāyāma at the end of the practice. On inhale, I asked him to feel like he was drawing moon light from his crown into his perineal floor. On exhale, I asked him to feel like he was spreading that cooling moonlight throughout his entire body.
H.G. reported to me several months later that his condition had cleared. Though he thought that the last round of antibiotics had done the trick, he felt that the practice had helped him regain balance in his system and increase his energy. He told me that he and his girlfriend were happily living together, and he was thankful for having new tools to work with.
1.
POSTURE: Uttānāsana.
EMPHASIS: To warm up back and legs.
TECHNIQUE: Stand with arms over head.
On exhale: Forward bend, bringing belly and chest toward thighs and bringing hands to feet.
On inhale: return to starting position.
NUMBER: 6 times.
POSTURE: Utthita Trikonāsana.
EMPHASIS: To stimulate kidney area by laterally stretching torso. To warm up the neck and shoulders in preparation for headstand.
TECHNIQUE:
A: Stand with feet spread wider than shoulders, left foot turned out at a ninety-degree angle to right foot, left arm over head, and right arm straight down at waist and slightly rotated externally.
On exhale: Keeping shoulders in same plane as hips, bend laterally, lowering left shoulder and bringing left hand below left knee while turning head up toward right hand.
On inhale: Return to starting position.
Repeat.
B: With left hand down along left leg:
On inhale: Bring right arm up and forward while turning head forward toward right hand.
On exhale: Return to starting position while turning head up toward right hand.
NUMBER: Repeat A four times, then B four times; then repeat on other side.
3.
POSTURE: Prasārita Pādottānāsana.
EMPHASIS: To increase circulation to perineal floor by stretching musculature of inner thighs and groin. To stretch upper back in preparation for headstand.
TECHNIQUE: Stand with feet wider than shoulders and hands on buttocks.
On exhale: Bend forward, bringing chest between thighs, sliding hands to ankles.
On inhale: Hold ankles and raise chest, flattening upper back.
On exhale: Return to forward bend position.
Repeat 6 times.
On inhale: return to starting position.
DETAILS: On exhale: Bend knees slightly when bending forward, drop chin toward chest. On inhale: Lift chin slightly as chest is lifted.
POSTURE: Śīrsāsana.
EMPHASIS: To deepen calm and cool system.
TECHNIQUE: From hands and knees, interlock fingers with elbows forearm’s length apart. Cupping head in hands, stand on toes, lifting knees off floor. Walk forward with toes until hips are vertically above shoulders. Lift legs to vertical position. Stay.
On exhale: Pull upward from perineal floor.
NUMBER: 12 to 18 breaths.
DETAILS: Position should be comfortable. If there is neck stress, come down. Make inhale and exhale equal and at a comfortable maximum length.
5.
POSTURE: Dvipāda Pītham.
EMPHASIS: To balance effects of headstand by stretching upper back and neck.
TECHNIQUE:
A: Lie on back with arms down at sides, knees bent, and feet on floor, slightly apart and comfortably close to buttocks.
On inhale: Pressing down on feet and keeping chin down, raise pelvis until neck is gently flattened on floor, while raising arms up overhead to floor behind head.
On exhale: Return to starting position.
B: Stay up in position, fingers interlocked on floor under pelvis, gently pulling shoulders together and stretching upper back and neck.
NUMBER: A six times; B stay six breaths.
DETAILS: On inhale: Lift spine, vertebra by vertebra, from bottom up. On exhale: Unwind spine, coming down vertebra by vertebra.
POSTURE: Supta Prasārita Pādāngusthāsana.
EMPHASIS: To increase circulation to perineal floor by stretching and contracting musculature of inner thighs and perineal floor.
TECHNIQUE: Lie on back with knees lifted toward chest and with hands placed behind knees.
On inhale: With hands holding legs from behind knees, lift heels upward, straightening legs.
On exhale: Stay in position, placing hands on insides of knees, palms facing outward.
On inhale: Open legs wide, pushing legs apart gently with arms.
On exhale: Close legs, resisting slightly with arms.
Repeat 6 times.
Then stay open 6 breaths.
DETAILS: Keep sacrum, chin, and shoulders down throughout movement. If legs are loose, hold balls of feet while staying in final position.
7.
POSTURE: Jathara Parivrtti.
EMPHASIS: To stimulate kidney area.
TECHNIQUE: Lie flat on back, with arms out to sides and left leg extended upward at an angle of ninety degrees to torso.
On exhale: twist, bringing left foot to floor toward right hand while turning head left.
On inhale: Return to starting position.
Repeat 4 times.
Then stay in twisted position, holding right foot with left hand. Stay 8 breaths.
Repeat on other side.
DETAILS: While staying in position, actively rotate upper back and shoulder opposite leg that is twisting, feeling torsion in kidney area.
POSTURE: Upavistha Konāsana.
EMPHASIS: To increase circulation to perineal floor by stretching inner thighs and perineal floor.
TECHNIQUE:
A: Sit with legs apart and extended forward, and with arms overhead.
On exhale: Bend forward, bringing hands to feet and chest between thighs.
On inhale: Return to starting position.
B: From forward bend position:
On inhale: Hold feet and lift chest, flattening upper back.
On exhale: Bend forward again.
NUMBER: A four times; B six times.
DETAILS: On exhale: Bend knees to avoid collapsing chest over belly. If hips are loose, press sit bones into floor.
9.
POSTURE: Mahāmudra and Jānu Śirsāsana.
EMPHASIS: To introduce Mula Bandha. To increase circulation to perineal floor.
TECHNIQUE: Sit with right leg folded in, heel to groin, left leg extended forward, holding left foot with both hands.
On inhale: Extend spine upward, expanding chest, flattening upper back, and lengthening in front of torso.
On exhale: Maintain posture while pulling upward from perineal floor and pulling belly firmly in. Sustain for 4 to 6 seconds.
Repeat 8 times.
Then on exhale: Sink belly and chest to thigh.
Rest in position 4 breaths.
Repeat on other side.
DETAILS: On inhale: Expand chest, then gradually release first belly and then perineal floor.
POSTURE: Baddha Konāsana.
EMPHASIS: To continue stretching area of inner thighs and groin.
TECHNIQUE: Sit with soles of feet together, heels close to groin.
On inhale: Holding feet with both hands, extend spine upward, flattening upper back.
On exhale: Pull upward from perineal floor, and pull belly firmly in. Sustain 4 to 6 seconds.
Repeat 8 times.
DETAILS: On inhale: Expand chest, then gradually release first belly and then perineal floor.
11.
POSTURE: Supta Baddha Konāsana.
EMPHASIS: To increase circulation to perineal floor.
TECHNIQUE: Lie on back with knees bent and feet near buttocks. Open legs wide, bringing soles of feet together. Take up to sixty seconds to close knees together. Open legs again naturally.
NUMBER: 6 times.
DETAILS: While closing legs, keep low back flat on floor. Allow any trembling of legs that may occur.
POSTURE: Śavāsana.
EMPHASIS: To rest.
TECHNIQUE: Lie flat on back, arms at sides, palms up, and legs slightly apart. Close eyes. Relax body fully, keeping mind relaxed and alert to sensations in body.
DURATION: Minimum 3 to 5 minutes.
13.
POSTURE: Prānāyāma/Viloma Krama, 3-stage exhale with visualization.
EMPHASIS: To strengthen muscles of perineal floor. To introduce visualization to help cool system.
TECHNIQUE:
Inhale deeply and fully.
Exhale 1/3 of breath in 3 seconds.
Pause 3 seconds.
Exhale another 1/3 of breath in 3 seconds.
Pause 3 seconds.
Complete exhale in 3 seconds.
Pause 3 seconds.
Inhale deeply and repeat.
NUMBER: 9 times.
DETAILS: On exhale: At first stage, contract from perineum to pubic bone. At second stage contract from pubic bone to navel. At third stage contract from navel to solar plexus. On inhale: After expanding chest, release progressively from solar plexus to navel to perineum.
Other conditions described above respond well to practices that soothe and calm the area of the reproductive organs. Inflammatory, painful, crampy, and tense conditions need relaxation. In working with these conditions, we can use sound techniques, such as chanting a cooling and soothing sound, like MA or SO, at a low pitch. This can be effective because low-pitched sound increases vibrations lower in the belly, cooling the system when it is overheated, as is the case when cramping occurs, for example. We will also want to emphasize deep breathing, lightly holding after exhale, and gently using the thighs, the belly, and the low back at the same time. When such conditions are present, we will generally avoid postures that stress the abdominal area, such as Nāvāsana and deep backbends.
The following practice may be helpful with menstrual problems, menopause, for women with difficulties experiencing orgasm, and for men and women with problems of excessive sexual preoccupation.
F.D. was a forty-year-old woman who attended a talk on Yoga therapy I gave in northern Italy. After the talk she approached me to see if I might help her with a recurring condition. We arranged to meet, and she told me that she suffered from terrible premenstrual cramps, accompanied by fatigue and depression. F.D. did not speak English and, at that time, my Italian was very basic.
I told her that I would be in Italy for only two months, and asked if she would commit to seeing me at least four times before I left. She agreed, and we began to work together.
F.D. was married but had no children. She worked as a teller in a bank. In talking to her, I learned that she was a woman of deep faith and went to mass regularly. She seemed to be timid and somewhat fearful.
Knowing that I would only have four sessions with her, I wanted to give her a very simple practice. My strategy was to increase circulation in her lower abdomen, helping it relax, and at the same time, help pick up her energy. As I was working with her, I began to feel that some sound techniques would be helpful, not only for her cramps but also for her mild depression and fear.
Knowing the strong presence of the Holy Mother in Italy, I tactfully asked her if she had faith. When she said yes, I asked her if she would be willing to try some sound techniques that we have found helpful in cases like hers. She agreed. I told her that we would use only two sounds: “OH” and “MA.” I told her that “OH MA OH” was an invocation of Mother Mary, calling on her for protection. She liked the image, and we integrated the sounds into the following practice, which we evolved over the four sessions we had together.
The following year, I was in Italy again. I gave another talk in the same town, and F.D. attended. At the end of the talk, she stood up to say that last year she had spent a very brief time with me. She told the audience that the practice I had given her had helped her tremendously. She gratefully reported that she had taught her mother the same practice and that it had even helped her with her chronic stomach problems!
1.
POSTURE: Apānāsana.
EMPHASIS: To gently compress belly while progressively extending exhale.
TECHNIQUE: Lie on back, with knees bent toward chest, feet off floor, and each hand on its respective knee.
On exhale: Pull thighs gently but progressively toward chest, chanting OH MA OH.
On inhale: Return to starting position.
NUMBER: 12 times.
DETAILS: On exhale: Pull gently with arms, keeping shoulders down on floor and relaxed. Press low back down into floor and drop chin slightly toward throat. Progressively lengthen exhale with each successive repetition.
2.
POSTURE: Cakravākāsana.
EMPHASIS: To introduce soothing sound with movement.
TECHNIQUE: Get down on hands and knees, with shoulders vertically above wrists and with hips above knees.
On inhale: Lift chest up and away from belly.
On exhale: While moving hips back down toward heels and lowering chest toward thighs, chant OH MA OH.
NUMBER: 8 times.
DETAILS: On inhale: Lead with chest, chin slightly down; feel chest expansion. On exhale: Bring chest lower toward thighs sooner than hips toward heels; chant OH MA OH at a comfortable low pitch, with MA slightly lower.
POSTURE: Dvipāda Pītham.
EMPHASIS: To increase circulation in pelvic area by relaxing back, gently stretching belly, and lifting hips.
TECHNIQUE: Lie on back with arms down at sides, knees bent, and feet on floor, slightly apart and comfortably close to buttocks.
On inhale: Keep chin down and press down on feet, raising pelvis up toward ceiling, until neck is gently flattened on floor.
On exhale: Return to starting position.
NUMBER: 6 times.
DETAILS: On inhale: Lift spine vertebra by vertebra, from bottom up. On exhale: Unwind spine, coming down vertebra by vertebra.
4.
POSTURE: Śavāsana with support.
EMPHASIS: To extend exhale while relaxing on back.
TECHNIQUE: Lie on back with lower legs resting on a chair. Breathe in and out, progressively lengthening exhale.
NUMBER: Stay in position 3 to 5 minutes.
DETAILS: Place a small pillow under head to relax neck, and cover eyes.
POSTURE: Supta Baddha Konāsana.
EMPHASIS: To increase circulation to perineal floor.
TECHNIQUE: Lie on back with knees bent and feet near buttocks. Open legs wide, bringing soles of feet together.
On exhale: Close legs 1/3 of way while slowly chanting OH MA OH.
On inhale: Stay in position.
On exhale: Close legs another 1/3 of way while chanting OH MA OH.
On inhale: Stay in position.
On exhale: Close legs final 1/3 of way while chanting OH MA OH.
On inhale: Open legs naturally.
NUMBER: 6 times.
DETAILS: While closing legs, keep low back flat on floor. Allow any trembling of legs that may occur. Chant OH MA OH at a comfortable low pitch, with MA slightly lower.
6.
POSTURE: Apānāsana.
EMPHASIS: To gently compress belly while progressively extending exhale.
TECHNIQUE: Lie on back with both knees bent toward chest, feet off floor, and with each hand on its respective knee.
On exhale: Pull thighs gently but progressively toward chest.
On inhale: Return to starting position.
NUMBER: 12 times.
DETAILS: On exhale: Pull gently with arms, keeping shoulders down on floor and relaxed. Press low back down into floor and drop chin slightly toward throat. Progressively lengthen exhale with each successive repetition.
POSTURE: Śītalī Prānāyāma with alternate nostril exhale.
EMPHASIS: To cool and soothe system.
TECHNIQUE: Sit comfortably.
Inhale through an extended curled tongue—like through a straw—while raising chin slightly. Close mouth, curl tongue backward, drop chin, raise right arm, and seal right nostril.
Exhale through left nostril.
Inhale through curled tongue.
Then, following same procedure, exhale through right nostril.
NUMBER: 9 times each side, alternately.
