Studies show exercise is great for our sex lives, and that definitely includes yoga. Below, we’re highlighting how yoga can lead to better sex. So many people love yoga for a meditative form of relaxation, exercise, and breath/body control. The clearer our mind is during sex, the more present we are, which leads to being able to enjoy the moment and better sex. Yoga also helps improve flexibility (great for sex!) and confidence, which can lead to increased desire and arousal.
Many women I work with are tight in their hips from alignment issues, self-imposed beliefs, or lack of self-esteem. With improved body awareness and by getting brave in awkward poses, you are more likely to be comfortable in the bedroom and up for trying new positions. Yoga has great poses that double as fun sex positions, such as downward dog. It can help increase libido and improve blood flow. The deep breathing practiced with yoga helps you stay relaxed and focused during sex, which makes you more likely to orgasm. Who doesn’t want that?
Here’s how to do my top six yoga poses for better sex, and the benefits of each.
The Routine:
Cat/Cow
Downward Dog
Pigeon Pose
Malasana
Frog Pose
Happy Baby
How to: Get on all fours (Tabletop), shoulders over wrists and hips over knees. First inhale, reaching your tailbone up toward the ceiling, arching your back, reaching chest up, and looking straight ahead (Cow). Now exhale, draw your abs in toward your spine. Drop your tailbone down and arch your back up as your chin drops to your chest (Cat). Repeat for one minute.
Benefit: Helps open up hips and improves the elasticity of the pelvic floor.
How to: From Tabletop, tuck your toes and lift your hips up and back. Draw your abs in toward your spine as you lengthen your spine, letting your head hang toward your shins and resting your heels on the floor. You might need to keep a micro bend in your knees to keep your spine lengthened and back flat. Breathe deeply, and if you would like, you can inhale going up on your toes and exhale, lowering your heels toward the floor. Hold the pose for one to two minutes.
Benefit: Promotes relaxation and deep breathing, and stretches the hamstrings and back while increasing blood flow.
The Move: Pigeon Pose/Sleeping Pigeon Pose
How to: From Downward Dog, inhale and bring your right leg high. Exhale and bring your right knee to your right wrist and your right foot to your left wrist. Your hips will stay square to the mat. Inhale, keeping your chest high. For Sleeping Pigeon pose, you will exhale and bring your head to the mat while reaching your hand out away from your torso in front of you. Hold (either with torso high or in Sleeping Pigeon pose) for 30 seconds, and then switch sides by going back into Downward Dog. Repeat for 30 seconds on your left side.
Benefit: Deep stretch for hips. The relaxed breathing helps calm your body and clear your mind.
How to: With your feet turned out 45 degrees, get into a deep squat and press your elbows into your knees with prayer hands. Focus on relaxed breathing and elongating your spine. Your abs should be drawn into your spine. Hold for 30 seconds to one minute.
Benefit: Opens up your hips and pelvic floor.
How to: From the Malasana, bring your body forward, lowering your knees and body onto the floor. Your head will rest on the mat and arms will be stretched out in front of you, shoulders away from the ears. To deepen the stretch, sit your glutes back toward your heels. Hold for 30 seconds to one minute, and with each deep breath, try to bring your glutes closer to your feet.
Benefit: Improves blood flow and flexibility of hips.
How to: Lie with your back flat on the mat. Keep your head, neck, and shoulders relaxed while drawing your knees toward the outside of your chest. Grab the inside or outside of your feet with your hand and pull your knees further toward the chest. Inhale deeply, and as you exhale, draw your knees closer to your armpits. You can do baby rocks side to side keeping your spine grounded. Your abs should be drawn in or remain still. Hold or rock for one to two minutes.
Benefits: Opens and stretches your pelvic floor and hips.
Doing these moves regularly will help you both in and out of the bedroom. Add them in with these moves, and you and your partner will reap the rewards with better sex.
Courtney Virden is a pelvic floor expert, fitness trainer, and founder of iCORE Method. Her iCORE Method app with core and pelvic floor programs is used by women worldwide to restore pelvic floor health and wellness. This highly sought after programming from iCORE Method helps women heal from pelvic floor dysfunction and also greatly improves sexual satisfaction. She offers monthly subscriptions, challenges, and has new content monthly on the app.
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