Yoga helps you find balance in your world, physically, mentally, and emotionally. As you become fully aware of the present moment, yoga can help overcome mental barriers and connect with your partner – emotionally, spiritually and sexually. According to a study published online in ‘The Journal of Sexual Medicine’ (Nov. 12, 2009), regular yoga practice improves several aspects of sexual function in women, including desire, arousal, orgasm, and overall satisfaction. The study involved 40 healthy women, ages 22 to 55, who were enrolled in a yoga program. Most of the women were married, and all were sexually active. Subjects were instructed in 22 yoga poses, or asanas, that are believed to have positive effects on abdominal and pelvic muscle tone, digestion, joint function, and mood. At the end of the program, the researchers found improvements in the women’s sexual-function scores in desire, arousal, lubrication, orgasm, and overall satisfaction, particularly among women over age 45, who showed the greatest improvements. Nearly 75% of the women said they were more satisfied with their sexual life following the yoga training. Three of the 22 yoga poses performed in the sexual function study were, trikonasana (triangle pose), bhujangasana (the snake), and ardha matsyendra mudra (half spinal twist). Here are some poses that have the added benefit of improving your sex life. They will not only tone your body, but also get your heart pumping, increase flexibility, and strengthen key muscles to steam things up.
Bhujangasana or the Cobra pose
How to: An intense backbend, the Cobra pose is simple yet effective. Lie down in the prone position and place both the hands by the side of your body and join your feet. Fold your hands and place your hands, palms downwards, under your shoulders, keeping your elbows parallel and close to your torso. Take a deep breath and lift your torso up, the chest out. Gently lift your neck up and fix your gaze on the ceiling. Arch your back as much as possible and tilt your head back. Stay put for a few breaths and, as you exhale, gently release your body back to the floor. Repeat 5 times.
Why it works: Strengthening the core muscles, this pose improves the flow of the blood to the lower body and activates the Sacral Plexus chakra, which primarily deals with sexual desires and emotions. It stimulates the sexual organs, increases the feeling of vitality and enhances the libido.
Viparita Karani or Legs-up-the-wall
How to: Lie on the floor near a wall. Exhale and swing your legs up onto the wall. Gently move forward to touch the hips to the wall. Ensure that there is no gap between the wall and hip. The feet can be both flexed or pointed and the arms can be placed on the stomach for enhanced relaxation. Close your eyes and breathe deeply. Stay for 10 to 15 breaths and return. After concluding this pose, lie on your side for a few breaths before sitting upright with your back against the wall.
Why it works: It pushes the flow of the blood in an inverted direction, boosting energy levels, and creates a sense of relaxation. It is also very helpful in treating infertility.
Setu Bandhasana or the Bridge pose
How to: Lie down in supine position and bend the knees at 90 degrees, your heel placed firmly on the ground. As you inhale, lift the pelvic region up, forming a diagonal line from the knees to the neck while tucking the chin into the neck. Keep your thighs and inner feet parallel to each other. Stay put for a few breaths exhale slowly and return your body to the floor.
Why it works: It strengthens and tones the pelvic area. It is similar to doing Kegel exercises, because you squeeze the same pelvic muscles. It increases flexibility and strength of the back while activating the sacral plexus chakra.
Ardha matsyendra or Half spinal twist
How to: Come to a sitting position with your legs outstretched. Keep the right leg on the floor, bending the knee and sliding the foot under the left thigh to rest outside of your left hip. Then bend the left leg, so the knee is in an upright position, and cross it over the right thigh, bringing your foot flat on the floor.
Lengthen up through the spine. Create a balanced base, feeling both sitting bones connecting with the floor. Twist to the left toward the up knee. Place your right elbow on your left thigh with the arm at a 90-degree angle and forearm up, or hug your arm around the knee. Stretch out your left arm at shoulder height and twist from the base of the spine upward through your whole spine, turning your head as your eyes follow the direction of the arm. Place the hand on the floor behind you, or bring the hand around the waist. Hold the pose. Untwist and then repeat to the other side.
Why it works: It tones up sex glands and sexual organs. It also greatly improves the sexual performance of both men and women.
Trikonasana or the Triangle pose
How to: Stand up straight and spread your legs apart. Turn one foot outwards such that your toes are facing sideways and turn your other foot slightly inwards. Now, stretch your arms sideways. Bend at your hips and lower one arm towards the outward turned leg while allowing the other arm to rise up towards the sky. Make sure you distribute your body weight equally on both your legs. Now, breathe out when you bend down. Place your arm either on your ankle, shin, knee, behind your ankle of in front of your ankle. If you are extremely flexible, try to touch the floor with your palm. Breathe in and out softly and allow your body to relax. Make sure your hips are straight and you are not bending backwards or forwards. Hold this pose for five breath counts. Now, exhale and come up to the standing position. Repeat this on the other side. It is recommended that you do not push yourself too much while doing this pose, take your time to gain some flexibility.
Why it works: It helps to strengthen pelvic muscle tone and increase blood flow to the nether regions.
Yoga is the best energy booster which helps us to stay physically fit and improves the performance of body and mind as a whole. As a result of this practice you will find yourself enjoying greater vitality, better sexuality, increased physical fitness and a reduction in the stress levels.
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