Yoga positions for sexual health and wellbeing may sound a little more “ouch” that “ohm,” but, with a little streamlining, you can gain new flexibility in your pelvis and make your genitals tingle without having to stretch yourself into unnatural positions. According to wellness expert Susan Crain Bakos, author of The Daily Sex Bible: Inspirations and Techniques for the Best Year of Sex Ever, ‘The women in my Kundalini [yoga] class range in age from 20 to 60, from beginners to accomplished practitioners. But everyone could do these positions after the first session. They’re ideal for strengthening the muscles of the pelvic region and for relaxing the feeling of tightness that accompanies stress. Let the tension flow out and the erotic energy wash in.’
1. The Sexual Lotus: ‘The Opening Lotus is the basic seated yoga position,’ says Crain Bakos. ‘In this gentler version, you don’t have to lift the heels of your feet onto your thighs. Sit on a firm pillow with your back straight, not arched. Fold your legs in the Indian fashion, with heels tucked loosely and comfortably toward the groin. Rest your hands on your knees, palms up or down depending on what feels right. Breathe slowly and evenly through your nose for a few minutes. Then practice Fire Breathing for three to five minutes, until your body feels suffused with erotic energy. Spend another minute or two breathing slowly and evenly again.’
2. The Cat: Crain Bakos instructs, ‘Get down on all fours. Inhale, becoming swaybacked, bringing your shoulders up and in, and lifting your head. Now exhale, arching your upper back and tucking the pelvis in and under. Draw your diaphragm up and in and pull your anal muscles up and in. Bring your chin down toward your chest. Repeat nine times. Rest. Do another 10.’
3. The Pelvic Rock: ‘Wearing sexy panties and bra, stand in front of a full-length mirror, your arms hanging loosely by your sides,’ Crain Bakos directs. ‘Admire what you like about your body. Ignore your flaws. Breathe deeply through your mouth, all the way down into your belly. Imagine you are breathing air into your pelvis and your vagina – and breathing it back out again. Do this three or four times. Start a forward-and-backward rocking movement with your pelvis. Keep your chest and back relaxed, not rigid; the rocking should be centred in your pelvis. Thrust forward as you inhale; let your pelvis rock back on the exhale. Rock back and forth for three to five minutes, until you feel sexy.’
4. The Hip Swivel: This move is a firm favourite of Valentin Chu, an authority on the ancient Chinese erotic arts, who recommends practicing the hip swivel every day. ‘It stimulates both the pelvic zone and the “cinnabar field,” the area between the navel and the pubic hairline, which is considered highly sensitive,’ Crain Bakos explains. ‘Stand with your feet about 24 inches apart, knees slightly bent, chest slightly protruding. Put your hands on the sides of your waist, thumbs in front and fingers in the back. Swivel your hips clockwise, moving at approximately three seconds per circuit. As you move your hips forward, inhale and contract your PCs; as you move rearward, exhale and release your PCs. Move in smooth, continuous circles 10 times. Then reverse and move counter-clockwise 10 times.’
5. The Butterfly Quiver: Now your pelvis is toned and liberated, you’re ready to perform a move that has the potential to give both of you intense, prolonged and even multiple orgasms. Crain Bakos asserts, ‘Any woman can feel like a sex goddess if she perfects this move. It couldn’t be easier: Simply flex your PC muscles in time with his thrusting. When his erection is very hard, have him slow down and let you control the dynamics of intercourse. His cooperation is important: The Butterfly Quiver is most effective when he does not thrust vigorously. For greater control, shift to the female-superior position (if you aren’t there already).’