Yoga will not only help to make the body slim and flexible. Indiana University professor and author of The Coregasm Workout, Debbie Herbenick, believes that daily exercise on the rug not only builds flexibility, but can also significantly improve your sex life. Here are the seven most effective asanas.
Strength increases endurance while flexibility increases range of motion. And this is more than just pumping your strength and flexibility – there is also an emotional aspect. Yoga can definitely improve your sex life in more subtle ways. Practice teaches us about introspection and how to be mindful. Sex can be much better if you completely dissolve in the moment and know enough about your body to explain to your partner exactly what you want. – says a professional yoga instructor and massage therapist Ilana Berman.
The main benefit of yoga – both in and out of the bedroom – is stress management. Research shows that regular practice can help reduce anxiety levels by lowering levels of the hormone cortisol. Increased nervousness can have many negative effects on the body, and decreased sex drive is one of them.
A 2009 study in The Journal of Sexual Medicine found that yoga can increase sexual desire, arousal, orgasm, and improve sex life. “How?” – you ask. By increasing blood circulation in the pelvic area, helping to focus on your sensations and increasing oxygen levels in the body.
By teaching us to accept every moment of life, to watch every breath, yoga helps us to better communicate with ourselves and our partner spiritually, physically and sexually. It’s no secret that regular practice can increase flexibility, self-esteem, self-awareness, and energy. So it’s no surprise that yoga can also boost libido! – experts are sure.
Here are eight yoga poses you can use to boost your libido and bring excitement and passion to your bedroom.
Cat / Cow (Marjariasana, or Stretching Cat Pose)
According to experts, this movement is great for making the spine more flexible. This, in turn, will make it easier to move almost every part of the body. It also strengthens the pelvic floor muscles (the same effect as Kegel exercises), which is an integral part of achieving a better and more controlled orgasm. These are the muscles that contract during climax.
To do this, get on all fours with your knees and palms on the mat. While inhaling, bend your back as much as possible in the spinal region, without straining your neck and lower back. As you exhale, round your back, feel relaxation in your back.
This pose strengthens the lower back, opens the chest, while developing flexibility in the spine, and relieves pain in the sacral and lumbar regions.
You need to lie on your stomach on the floor, stretch your arms back (without touching the floor), with an exhalation raise your head, chest and legs at the same time as high as possible. Contract your glutes, straighten your legs completely, and stay in this position for as long as possible.
Bridge (urdhva dhanurasana)
The exercise, familiar to everyone from childhood, strengthens various muscles, including the muscles of the buttocks, legs and back, and has a beneficial effect on the mobility of the shoulder joints. The exercise in yoga is called “urdhva dhanurasana”, which in translation from Sanskrit means “posture of an upward bow” (“urdhva” – upward, “dhanu” – bow). Some women experience more arousal in the half-bridge position. What’s more, this pose stimulates the genitals and can cause mild arousal even with standard yoga practice. Herbenik advises using this asana in order to bring the orgasm closer.
Lie on your back, bend your knees. Place the palms of your hands near your head, with your elbows facing the ceiling. As you exhale, stretch upward, pushing out your pelvis and fully straightening your elbows.
Butterfly pose (baddha konasana)
It is believed that baddha konasana is especially beneficial for women. A sedentary lifestyle, menstrual pain, ovarian dysfunction are direct indications for performing this asana. It is recommended for pregnant women as it improves the opening of the hip joints.
This movement also helps us calm down, relax and stimulate digestion. It is especially useful for women, because it is important for them to feel in harmony with themselves during sex,– says the expert.
Sit with a straight back, stretch your legs in front of you, bend them at the knees and move your feet closer to the body. Bring your soles and heels together, grab your feet with your hands and place your heels near the crotch, spread your hips and lower your knees until they touch the floor. Stretch upwards with the crown of your head, while stretching the spine, stay in the pose for as long as possible. Then, with a straight back, the hips should not rise from the floor, exhale and bend forward, lower your head to the floor, and then your chin, if possible.
These wide-leg squats stretch your lower back, sacrum, groin, and thighs. The asana opens the hip joints, tones the abdominal muscles, and increases flexibility in the ankles and knees.
Without lifting your heels off the floor, sit down deeply. Spread your knees to the sides and move the body forward slightly. As you exhale, place your hands in front of your knees and lower your palms to the floor.
One of the basic asanas that are usually recommended for all beginners. The asana promotes concentration and develops a sense of balance. And it will not hurt those who want to stunt and try unusual sex positions.
Stand up straight. Bend your right knee and place your right heel at the base of your left thigh. Place your foot on your left thigh (toes pointing down). Balancing on your left leg, join your palms and raise your arms straight above your head. Maintain the pose for a few seconds, breathe deeply and try not to arch your back in the lower back.
Eagle Pose (Garurasana)
Even in the good old Kamasutra this pose is mentioned. The eagle pose is elegant and sexy, and it helps to increase blood flow in the groin and therefore enhance sensitivity. Maintaining a posture requires a steady balance and is known to relieve stress by helping you stay focused and relaxed.
Stand firmly and bend your left knee. Raise your right leg and slowly cross it over your left knee. Next, wrap the front of your right foot around your left shin, or as deep as possible. Sit down, take a deep breath and raise your arms to shoulder level, palms up. Cross your left hand with your right, bend your forearms at the elbows, wrap them around each other so that your palms are pressed against each other. Fingers should be pointing towards the ceiling. Stay in this position for about 30-60 seconds. To get the most out of the eagle pose, it is important to actively squeeze your inner thighs. Then blood and oxygen are pumped to the pelvic area, preparing the cervix for sexual activity.
Corpse pose (shavasana)
Ah, this is the movement most people expect most at the end of every yoga class: shavasana, also known as the corpse pose.
As I said before, relaxation is one of the most important parts of yoga. Allow yourself to do nothing and just have fun. During yoga and during sex! – says Ilana Berman.
Lie on your back with your eyes closed. Place your feet across the width of the rug and bend your knees slightly. Stretch your arms along the body, turn your palms up, bend slightly at the fingers. Relax your body, muscles, tendons, ligaments as much as possible.