Tantric Yoga: The Complete Guide for Men (10 Poses)

Tantra Yoga for men, what is that? You might wonder. If you are like most men in the 21st Century, you probably associate ‘yoga’ with stuffy halls full of middle-aged women. 

Lots of men, therefore, shy away from ever exploring yoga. They believe it to be too girly or not enough of a workout.

Do you agree with the above? If so, please hear me when I say that you need to rethink this.

Yoga is an ancient practice. It was put together thousands of years ago by Patanjali and the Tantrikas. Therefore, most yoga has Tantrik roots. It catered to the male experience. Thus, this article is on Tantric Yoga for men. Each body posture (asana) has a specific purpose. Some have many purposes. These aim to charge the chakras and strengthen the mind, body, and spirit.

Whatsmore, yoga is a fundamental and absolutely necessary cornerstone of the tantric yoga system.

Tantra Yoga Can Help You Deepen Intimacy and Energy Connection

Yoga extends beyond the more commonly known benefits, including increased physical and spiritual well-being. It can also help us to gain more stamina in the bedroom. Yoga can give us men increased levels of vitality and vigor. Who doesn’t want to be able to deepen intimacy with their woman? Most women have a sixth sense when it comes to this. Women want to be fully taken so that they can surrender in the bedroom. They also have an uncanny knack for sniffing out a man who will satisfy them properly with love. Don’t you want to be one of those men?

Information on the link between yoga and sexual vitality is relatively little-known. However, there is a growing number of people who ARE practicing yoga for men’s sexual health on a regular basis. They are reaping LOTS of benefits.

This article will share the most important asanas from tantric hatha yoga. Yoga for male sexuality can be a practice in and of itself. The asanas I am about to describe should be practiced regardless of your level of education in tantra.

What Is Tantric Yoga?

Tantric yoga is a physical practice used as a vehicle for moving energy and altering consciousness — not as a workout. The distinction matters, and it starts with the words themselves.

“Yoga” translates as “yoke” — the beam that joins two oxen so they can pull together. It is a metaphor for union: the joining of two opposites. “Hatha” is two Sanskrit words: ha, the sun, meaning movement and heat, and tha, the moon, meaning healing and coolness. Hatha yoga is the ancient science of bringing those two forces into balance in the body, so that you can act from complete calm.

So what makes a yoga practice tantric? The tantric tradition is thousands of years old, and unlike ascetic paths that treat the body as an obstacle, tantra views the entire universe — including your body — as a manifestation of the divine. By that definition, any spiritual practice that works through the physical body is a tantric practice.

Which means hatha yoga and tantra were never separate. Every yoga asana can be traced back to tantric roots. That connection was simply lost in translation when yoga arrived in the West and became a way to stretch. Most men who have taken a yoga class have no idea the same postures were originally designed to reach altered states of consciousness.

Tantric Yoga vs Regular Yoga: What Actually Differs

Mainstream yoga is primarily a stretching practice and a physical workout. In tantric terms, it is concerned mostly with pleasing svadhisthana chakra — which is why it is taught in gyms and studios as a way to stay fit. Those benefits are real. They were simply never the point.

Authentic tantric yoga is dedicated to moving energy up through the central channel. It is considered the original form of kundalini yoga, and it is more demanding than the studio versions of either. Practitioners can genuinely be overwhelmed by the energy building in the higher chakras — which is part of why I take the risks of unsupervised kundalini practice seriously rather than dismissing them.

Three practical differences you will notice immediately:

• Postures are held for minutes, not breaths. The asana exists to settle the mind enough that subtler effects become perceptible. Closer to raja yoga than to a vinyasa flow.
• Mudra and bandha accompany asana. Hand and body seals direct where the energy goes; the internal locks hold it there. Jalandhara bandha, the throat lock, is the one most men meet first. Without them you are doing shapes.
• Mantra and chanting are structural, not decorative. Sound is one of the primary tools for shifting state.

The aim is not to become flexible. It is to quiet the chattering mind far enough that you can feel what is actually moving in you. Flexibility is a side effect.

Tantra Yoga For Men: Purify, Strengthen And Sublimate

The postures will help to build your awareness of the pelvic floor, strengthen the abdominal core, and purify the energy channels (nadis).

This will provide you with increased overall control of your body. You will have stable and consistent energy, a regulated nervous system, more willpower, and the ability to sublimate your life-force energy. 

Fueling your root chakra with these asanas will give you more energy. This energy can be used to reach your desired male health goals.

Kundalini Yoga, Yogi Bhajan, And Tantric Yoga

Please note that kundalini yoga as thought by Yogi Bhajan is not real kundalini yoga stemming from tantra. Yogi Bhajan invented his own yoga system and inconveniently named it “kundalini yoga”. This is despite it being different from traditional kundalini yoga – which is part of the tantric yoga system.

So to clarify, the kundalini yoga thought by Yogi Bhajan is a completely different system from traditional kundalini yoga! They are two separate practices.

Use Tantra Yoga For Men To Release Blocked Energy

Stretching your body through tantric hatha yoga is vital. It is vital in order to allow the free flow of energy within your body. A stiff body can cause energy to become stagnant. Stagnant energy then becomes stuck. Stuck energy lingers in and around certain body parts. If this stagnant energy is not properly dealt with it can cause chronic pain, tension, and illness.

Do you train regularly in the gym or play sports? If so, yoga is even more important. Yoga will help you counter-balance all of that muscular contraction by stretching the body – through asanas.

Energy is supposed to flow freely throughout the entire body. But for tantric men who want to use yoga to enhance their love life, the most important body parts are:

1. Hips and pelvic floor.
2. Stomach.
3. Lower back.

Yoga Research By The Journal Of Sexual Medicine

A pilot study published in The Journal of Sexual Medicine (Dhikav et al., 2010) found that men practising 12 asanas and two pranayamas for one hour daily improved across every measured domain of sexual function — desire, erection, ejaculatory control, orgasm, performance and partner synchronisation. A later trial comparing the same protocol against fluoxetine found yoga to be a safe and effective non-pharmacological option for premature ejaculation. Practically, this means that practicing yoga for one hour a day can help tone the pelvic floor and abdominal muscles. This improves stamina and endurance. Moreover, a study into yoga and arousal showed that people who took up yoga for an hour a day reported higher levels of arousal, desire, and better orgasms.

The great yogic master Dr. Swami Sivananda speaks of the benefits of physical hatha yoga.

“Good health is your greatest treasure. Without flourishing health, you will hardly attain success in any direction in life. Without health, you cannot penetrate life to the most profound depths.”

And Swami Sivananda continues:

“The regular practice of Yoga techniques or of specific postures will keep you in good shape. Soon you will become healthy, radiating cheerfulness and vitality. You will have impressive inner energy… Muscular strength, a great psychic power, a charming personality and will live long.”

A good yoga practice will also aid in the mastery of your life-force energy. Sivananda says:

“In the superior stages of the practice, he manages to perfectly master and sublimate excess sexual energy in his psycho-mental system.”

Red Tantra vs White Tantra: Which One Are You Looking For?

This is the question behind most of the confusion men bring me, and almost nobody explains it clearly. The tradition is often described in two branches — and knowing which one you are actually searching for will save you a lot of wasted time.

• White tantra is the solo, meditative path. Kriya, pranayama, mantra, bandha, long-held asana. No partner, no sexual component. The goal is transmutation of energy upward for spiritual realisation. Most of what you will find in a traditional ashram is white tantra.
• Red tantra is the relational, embodied path. It works directly with sexual energy — alone or with a partner — treating desire as fuel rather than an obstacle. This is where tantric sex, tantric massage and partner practices sit.

The split is a modern teaching convenience more than a strict historical division — classical tantra did not label itself this way, and plenty of lineages move between both. But it is a useful map.

Here is what I see in practice. Men come looking for red tantra because the presenting problem is sexual — finishing too fast, losing desire, feeling disconnected during sex. Then they discover the thing actually holding them back is what white tantra trains: the capacity to stay present in intense sensation without gripping or fleeing. You cannot circulate sexual energy with a partner if you have never learned to feel it move on your own.

So the honest answer is that you need both, and the order matters. Build the solo capacity first. The relational practice becomes almost easy once you have it — and stays frustrating as long as you don’t.

The Benefits of Tantric Yoga, Across Five Dimensions

Most articles list benefits as though they all arrive at once. They don’t. They show up in layers, roughly in this order.

Physical

Not the goal, but a reliable side effect. Joint mobility improves, tendons lengthen, and the balance and inverted postures build real core strength. The changes men report first are usually the unglamorous ones: aches reduce, sleep quality improves, recovery gets easier.

That much is measurable. A 2023 meta-analysis of yoga in adults over 60 found significant gains in balance, flexibility and muscle strength, and a review of 19 trials covering 1,832 participants found consistent improvement in sleep quality. Two caveats worth stating plainly: most of that research is in older adults or in people already reporting sleep problems rather than men in their thirties, and the reviewers themselves note the underlying study quality is modest. Treat it as support for the direction of the effect, not proof of the size of it.

Energetic

This is the actual point. Prana moves more freely, and you start to feel where it was stuck. For most men that is the pelvis, the belly and the lower back — which is exactly why this practice pairs so directly with semen retention and testicle breathing. Retention without circulation is just tension. Tantric yoga is how you circulate.

Emotional

Holding a posture for several minutes puts you in sustained contact with discomfort you cannot escape by moving. That is emotional training disguised as stretching. Men consistently describe becoming less reactive — a longer gap between stimulus and response, in the bedroom and in arguments.

Mental

Concentration is the skill being trained, not a prerequisite. Long holds with mudra and mantra demand single-pointed attention, and that capacity transfers — to work, to conversation, to the ability to stay present with a partner rather than performing.

Spiritual

The original purpose: stilling the everyday mind enough that subtler levels of consciousness become available. I would not lead with this for most men — it tends to land as abstract until the first four are established. Then it stops being abstract.

How to Start Tantric Yoga (No Flexibility Required)

The single biggest misconception is that you need a flexible body. You don’t. Because the focus is mental and energetic, physical range barely matters — leave that to the ashtangis and the power yogis.

Use props. Take the easier version of every posture. With proper concentration you will feel most of the benefit of an asana long before your body can achieve its full expression. This practice is genuinely accessible to almost anyone, and it is particularly valuable for men whose health rules out vigorous exercise.

There are no prerequisites. Start with three or four of the asanas below, held for two to three minutes each, five days a week. Add breathwork — tantric breathing is the natural companion — once the postures feel settled rather than effortful. Give it a month before you evaluate anything.

10 Essential Asanas For Cultivating Strong Male Sexuality

Here are the top 10 essential asanas for cultivating strong male health, vitality, and vigor. They are presented in order of the energy centers. Practice these asanas daily in the prescribed sequence on a yoga or exercise mat. You will observe the transformation within yourself.

Here are the very best tantra yoga poses for men:

1) Seated forward bend pose

Sanskrit name: Paschimottanasana
Chakra Activation: Muladhara “The Root” Energy
Earth Benefits:

• Frees up constrictions in the hamstrings and loosens up back
• Beneficial effects for the prostate
• Calms the mind, relieves stress, insomnia
• Purifies the central channel (nadi) – aiding sublimation
• Opens the lower back

2) Head-to-knee pose

Sanskrit name: Janursirsasana Chakra
Activation: Polarity of Muladhara “The Root” Energy
Earth Benefits:

• Eases tension and energy build-up in the hamstrings and lower back
• Activates kidneys
• Helps with the shrinking of the prostate when it is enlarged
• Sublimes life-force energy and helps with continence
• Hip opening
• Relieves sciatic pain by stretching the scoliotic joint and side body.

3) The gracious pose (aka. Butterfly pose, Throne pose)

Sanskrit name: Badhrasana (a.k.a. Baddha Konasana)
Chakra Activation: Muladhara “The Root” Energy
Earth Benefits:

• Tones the pelvic floor
• Strengthens the perineum thus increasing male continence
• Relieves tension and pain in the testicles
• Alleviates urinary diseases
• Improves the health of the prostate and bladder health
• Opens hips and knee joints
• Relieves fatigue

4) Wide-angle seated forward bend pose

Sanskrit name: Upavistha Konasana
Chakra Activation: Muladhara “The Root” Energy
Earth Benefits:

• Increases hip flexibility
• Improves blood flow in the pelvic region
• Aids in detoxification of the kidneys
• Releases tension in the groin

5) The grasshopper pose

Sanskrit name: Salabhasana
Chakra Activation: Svadisthana “The Sacral” Energy
Cosmic Benefits:

• Strengthens the spine, lower back, and buttocks
• Improves posture
• Stimulates abdominal organs
• Relieves stress

6) Pigeon pose

Sanskrit name: Eka Pada Rajakapotasana
Chakra Activation: Manipura “The Navel” Energy
Earth Benefits:

• Hip opener
• A great reliever of tension and pain in thighs and hip
• Stretches the thighs, groin, psoas muscle, and abdomen
• Stimulates abdominal organs

7) Reclined thunderbolt pose

Sanskrit name: Supta Vajrasana
Chakra Activation: Manipura “The Navel” Energy
Cosmic Benefits:

• Transforms life-force energy
• Increases flexibility in the psoas and muscles between ribs
• Opens the front of the body, therefore it’s great for counterbalance a sedentary lifestyle
• Can release trauma stored in the muscles by uncontrollable shakings of the body

8) Shoulder stand

Sanskrit name: Sarvangasana
Chakra Activation: Vishudda “The Throat” Energy
Cosmic Benefits:

• Hormonal balance via the stimulating effects on the thyroid gland
• Sublimation of gross life-force energy
• Great to do before bed to keep wet dreams in check
• Tones the prostate and rebalances sexual function

9) Head-to-toe pose (alt. Lizard pose)

Sanskrit name: Nasasparshanasana (alt. Utthan Pristhasana)
Chakra Activation: Polarity of Ajna “The Third Eye” Energy
Earth Benefits:

• Activates urvarehteas; control of semen
• Helps with the sublimation of vital life-force energy

10) Wide-legged standing forward bend pose

Sanskrit name: Prasarita Padottanasana
Chakra Activation: Sahasrara “The Crown” (a bit of Muladhara) Energy
Earth Benefits:

• Sublimates of gross, heavy energies to the crown chakra
• Great for people with excess vitality and heavy tamasic energy
• Stretches the spine and lower back
• Strengthens abdomen

Charge Your Root Center For A Stronger Intimacy

Forget who you are or where you are from. Practicing hatha yoga with tantric teachings as your guide will bring you to the same place with extraordinary accuracy and precision.

Other energy practices such as pranayama and nauli kriya will sublimate your energy. What does it mean to sublimate? To sublimate is to transmute gross, dense, heavy energy in the lower chakras. These energies are transformed into more refined energy in the higher chakras.

In order to be able to sublimate, we must have a strong root center. This is Muladhara Chakra. Muladhara is strengthened through tantric hatha yoga.

When our Muladhara is strong, our battery is fully charged. We can ‘flush’ this energy upwards.

Charging our Muladhara battery with asanas lays the groundwork for many things. We will not only set the stage for high levels of energy and testosterone. Our vitality in the sacral center will also have increased.

Increased libido is necessary when it comes to harnessing life force energy. It is also the thing that turns us into passionate lovers.

Summary: Mastering Relationships Through Tantra Yoga For Men

As I have already mentioned, women love nothing more than being ravaged by their partners. They have a sixth sense when it comes to spotting a man who can do this to them. 

Practicing tantric yoga for men will help you to ravage your woman from head to toe. Not only does being a good lover attract a good woman. It also can help you in your relationship. 

Great lovemaking increases intimacy and emotional closeness. This can help to heal the relationship in real-life, out-of-the-bedroom terms. Happier couples have better intimacy. Sometimes, if things turn toxic, radically improving your love life can be beneficial.

Sign up for my yoga training online class to discover the most effective male tantric techniques and discover the vast and exciting world of tantric secrets. 

If you want to learn how to master your male health to attract a soulmate relationship, or save your marriage, check out one of the best online classes here: free masterclass for men.

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