Yoga is one of the best things to do if you want to improve your sexual performance. Not only does it increase flexibility in your hips and thighs, but it also increases blood flow to the pelvic area, resulting in a more satisfying intercourse.
It also reduces stress, a main cause of a decreased libido. Regular yoga practice also helps you to balance your mind, alleviating bodily tensions and negative thoughts.
1. Pigeon Pose
Pigeon pose is one of the most popular and effective yoga poses to open up your hips. It also offers a light backbend and can help improve circulation and digestion in the abdominal area.
It is also believed to relieve stress and tension from the body. However, you should check with a medical professional before practicing any new pose, since it can put pressure on the knees and hips, causing pain or injury.
To do the full pose safely, start with a resting pigeon pose and slowly bend your knees. Then, try a one-legged king pigeon pose, which requires you to use your hands to gently flex your knee towards your chest and catch your heel with the same hand.
This is a great way to stretch out the knees before you do the full pigeon pose, but it can feel uncomfortable and difficult for some people if they do not have the right flexibility in their knees. It is important to practice this pose with a teacher or experienced practitioner to ensure you are doing it correctly.
If you are looking to do the full pigeon pose but are not yet flexible enough to do so, there is a version called half pigeon pose that involves placing a block underneath your front leg. This makes it easier to balance and reach the floor with your arms.
Another option is to use a yoga strap that is looped around your ankle and pulled tightly to the floor. Alternatively, you can practice this variation by sitting on a chair. But be careful not to fall over the edge of the chair, as this can cause an injury.
2. Happy Baby
Happy Baby Pose (or ananda balasana) is a popular yoga pose for relieving tension in the back, hips and thighs. It is also a great way to calm the mind and release stress and anxiety.
Another benefit of this stretch is that it will improve your pelvic floor strength, which can increase your libido and help you experience orgasms. It’s also good for releasing any stagnant energy you may have around sex, and it will help you feel more in sync with your partner.
To get started, lie on your back and bend both knees. You can prop yourself up with a blanket or looped straps over your feet for added support.
Next, lift one foot and bring it in toward your belly. It’s important to use proper technique when doing this pose to avoid injury, so make sure to practice it with a partner and take it slowly.
Once you have the basics down, try doing Happy Baby in a more advanced position, such as with your arms extended out and behind you. This is a great way to relax and release stress and tension from your back, hips, thighs, neck and shoulders.
A recent study suggests that incorporating yoga into your daily routine can improve men’s sexual functioning. It found that those who performed a series of yoga exercises had better desire, erection quality, ejaculatory control and orgasms.
Whether you’re looking to boost your flexibility, build strength or both, here are 5 Yoga Exercises for increasing flexibility during sex. These stretches will make your time in bed more fun, and they are easy to do. And best of all, they will also help you feel more in-sync with your partner, which is always a bonus.
3. Bridge Pose
Lie on your back with your knees bent and your feet flat, about hip-distance apart. Place your hands alongside your body, palms down. Press down through your palms and extend your arms as you inhale to lift your hips off the floor.
Bridge pose (Setu Bandhasana) is a great way to relieve back pain and strengthen your abdominal muscles. It can also promote relaxation and lower anxiety levels. But it’s important to practice this pose within your abilities and limitations, so be sure to consult with a doctor before starting a yoga regimen.
As you move into this pose, you will notice that your spine and shoulders will tell you when you’re able to lift more or less. If you’re new to this yoga exercise, it’s best to start with a modified version of the traditional pose and work your way up to full bridge pose.
You can make bridge pose even more accessible by using a yoga block. This makes the stretch even easier, as it allows your spine to extend while you’re still supported.
Another option is to practice with one leg lifted. For a deeper stretch, place a blanket or towel under your knees while you hold the position. This will increase stability and reduce pressure on your neck.
The benefits of doing this pose include a deep stretch in the back and abdominal muscles, as well as opening the chest. It can also help to reduce pain and fatigue. It can also strengthen the hip flexors and psoas, which are essential for keeping your back healthy. It can also improve posture and balance, and it helps to open the legs and glutes.
4. High Lunge
If you have tight hips or a tight pelvic floor, it’s important to increase your flexibility so that you can move in the positions you and your partner prefer. Yoga can help you get there.
Specifically, doing a stretch that targets your glutes and hip flexors can improve your flexibility. These muscles are essential for generating power when you’re putting your legs up high or reaching down low, says Sari Locker, PhD, a sexuality educator at Columbia University.
“In my experience, if you have strong glutes, it’s going to make the whole bedroom thing much easier, allowing you to be more active and generate more power,” she tells SELF.
One yoga exercise that can boost your hip flexibility is High Lunge pose. This standing asana stretches the groin area, opens the hips, strengthens the legs and arms, and lengthens the spine.
To practice, start with a standing forward bend, then step your left leg back and place it beside your right foot, keeping the feet hip-distance apart. You can also use a blanket or straps to support your knee.
From there, keep your front knee stacked in line with the front ankle, and draw the belly button to the spine and up like you’re zipping up the front of your body. Then, focus on balancing your gaze forward and at the horizon.
Aside from its stretching benefits, doing High Lunge can improve your balance and reduce pain from knee or lower-back injuries. It also boosts confidence and improves your energy levels.
5. Downward Dog
Yoga can help you feel healthier in general, and it has some serious sex benefits. Among those, improved flexibility and increased blood flow can make it easier for you to move your body in ways that can heighten your experience in bed.
That’s especially true during sex, when it’s often harder to find the right positions to enhance your experiences, orgasms, and intimacy. But with a few simple yoga poses, you can increase your flexibility to make the most of your time in bed, and enjoy more satisfying sexual encounters.
Downward Dog is one of the best yoga exercises for increasing flexibility, as it’s an excellent stretch for the hamstrings and calves, and can even strengthen your wrists and low back. Plus, it also helps lengthen the spine, which may reduce headaches and tension in the neck.
Keep in mind, though, that this pose can be dangerous if you do it wrong. It’s important to position your hips and legs correctly, as well as avoid bending in the back or locking your knees.
Despite its drawbacks, Downward Dog is an essential part of most yoga routines. If you do it the right way, it will improve your overall health and reduce stress.
It’s also a great pose for improving your sexual strength, especially when it comes to the pelvic area. As it strengthens the muscles of the pelvic floor, it increases blood flow to your penis, boosting orgasms and increasing intimacy during sex.
As a bonus, the pose can also be useful for prolonging ejaculation. But be sure to consult with your doctor before trying it during pregnancy, as some research has found that it’s not safe for pregnant women.