We’ve heard Yoga is beneficial to our physical and mental wellbeing. There are very well known poses for better digestion, stress, anxiety, weight control and so much more! But, what if we told you yoga can improve your sexual health? Many modern studies and research conducted have confirmed that the ancient practice of yoga and sex are positively interlinked. There are several yoga poses that help in improving blood circulation and strengthen your pelvic region.  

Yoga for sexual health is something you must give a try but if you don’t know how, what and where to start, we have your back! Read along to uncover research backed yoga poses for better sex, such as lasting longer in bed and higher pleasure levels. 

How Yoga Can Help In Improving Your Sexual Life?

Due to genetics or poor lifestyle choices, there has been an increase in cases of sexual dysfunctions which often causes stress, unhappiness, anxiety and shame. Here is where yoga comes in with it’s replenishing and restorative nature, because it not only strengthens your physical body but also is good for your mental wellbeing. After all, a healthy body and mind are vital for a happy and healthy physical and emotional relationship. 

A research study was conducted wherein a set of men were to complete a 12 week session of yoga. The results showed that after the completion of the yoga sessions there was a considerable improvement in male sexual satisfaction such as “desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, [and] orgasm.

Therefore the researchers deducted and concluded that yoga can improve your sex life.

Another research conducted in 2010, saw a positive difference in female sexual health before and after 12 weeks of yoga sessions. The research found: “The improvement occurred in all six domains of FSFI (i.e., desire, arousal, lubrication, orgasm, satisfaction, and pain). The improvement was more in older women (age > 45 years) compared with younger women (age < 45 years).” 

Therefore, it is clear that a healthy sex life is going to improve your dysfunctions, performance and satisfaction in bed.

Different Types Of Yoga Asanas/Poses You Should Try For Better Sex Life For Women

1. Sarvangasana (Bridge Pose)

The name Sarvangasana has been derived from several sanskrit words: “setu” means “bridge, “bandha” means “lock”, “sarva” means “all”, “anga” means “limb” and “asana” means “pose”. Sarvangasana is a backbend yoga pose where your back is inwardly curved which makes it look like a bridge. It helps expand your chest, neck and spine area and strengthens the thigh glutes and hamstrings. This pose helps in blood circulation and strengthens your pelvic floor which helps in reducing pain during sex. 

2. Padmasana (Lotus Pose)

Padmasana or the lotus pose is a simple and easy pose of sitting cross-legged. It does wonders for your hip and thigh flexibility and helps you stay in a relaxed state of mind if you choose to meditate. 

3. Halasana (Plough Pose)

To do this pose, you must sleep on your back and slowly lift your hip and legs above your head and let your toes touch the floor. Make sure your legs are fully extended and that your torso is perpendicular to the floor. A tip for beginners is to slowly move into this pose and not jerk into it because there is a possibility of hurting your neck. This pose is known to stimulate your abdominal organs and the thyroid gland. Additionally, Halasana seems to have beneficial effects on infertility.  

4. Uddiyana Bandha (Stomach Lock)

The name Uddiyana Bandha comes from the words “uddiyana” meaning upwards and bandha meaning “binding, contracting, uniting”. It is important to note that it must be performed only on an empty stomach and only after an exhalation and not before inhalation. It’s called a stomach or abdominal lock because you need to exhale and suck in the abdomen. The vacuum in the chest improves blood circulation in the abdomen. 

5. Sirsasana (Headstand) 

Sirsha means head and asana means posture, therefore Sirsanana clearly means that this asana needs to be done by balancing your body on your head. This is an advanced yoga pose so it is recommended to do this under the guidance of a yoga instructor. 

6. Viprita Karani (Legs Up the Wall Pose)

Called Viprita Karani or legs up the wall pose, this pose is very easy and calming for the mind and body. It doesn’t need much strength or flexibility so even a beginner could practice this pose. However, you must do this on an empty stomach. This relaxing pose calms the mind, reducing any stress or anxiety. 

7. Marjaryasana & Bitilasana (Cat & Cow Pose)

Cat and Cow pose are two poses that are done together. To perform this pose, you must go down on all your fours and arch your back in a concave (cow) and convex (cat) manner. It helps in bringing flexibility and strengthens the abdominal organs and muscles. 

8. Ananda Balasana (Happy Baby)

This pose needs you to lie on your back and bend your knees into your stomach. This pose is a great hip opener, stretches the groin, glutes and relaxes the mind.  

9. Naukasana (Boat pose)

The term Naukasana is derived from the two Sanskrit words ‘nauka’ meaning ‘boat’ and ‘asana’ meaning ‘seat’. It is a posture where your body is in the shape of a boat. This pose is known to boost male hormones and increase libido. It strengthens the hip muscles which helps in lasting longer in bed. 

10. Dhanurasana (Standing Bow Pose)

To perform Dhanurasana, all you need to do is stand on one leg, take your other leg, and lift it behind your back towards your glutes while bending forward. It is known to help achieve stronger orgasms and also resolves premature ejaculation. 

11. Savasana (Corpse Pose)

As the name suggests, Savasana is a yoga pose where you need to lie on your back with your palms facing the ceiling. This simple relaxation technique is usually performed at the end of a yoga session or as a resting pose in between other yoga poses. 

Different Types Of Yoga Asanas/Poses You Should Try For Better Sex Life For Men

1. Paschimottanasana (Seated Forward bend)

This is a very simple pose where you sit on the floor and fully extend your legs straight in front of you. On every inhale you must lengthen your spine and on every exhale you must slowly bend from your waist and touch your ankles. 

 2. Kumbhakasana (Plank pose)

This pose is performed by going down on all your fours, extending your hand and straightening your legs imitating an actual pank. Your wrists are under, in line with your shoulders. Keep your breathing steady and your core engaged for at least 30 seconds to 1 minute. 

3. Dhanurasana (Bow Pose)

Dhanurasana has been derived from the form the body takes while performing it (of a bow). Dhanu is defined as bow and asana means a pose. To perform this pose, you must sleep on your stomach, fold your knees backward and hold your ankles. Lift up your chest from the ground and look straight ahead. 

Some Common Mistakes To Avoid While Doing Yoga

1. Protect your joints and muscle from injury

Especially for beginners, always remember to do any of these yoga poses very carefully and slowly, no jerk movements allowed. If you feel any pain while doing a pose, you must stop immediately or ask your instructor for help. Avoid putting too much pressure or weight on your wrists and ankles and be mindful of not over stretching your muscles. 

2. Inconsistency in your practice

This is in fact a thumb rule for all activities, you won’t find quick fixes or results if you aren’t consistent. A regular practice helps your body to open up, strengthen and become more flexible. 

3. Listen to your body and mind

Yoga has umpteen number of asanas, some easy while some hard. However, we recommend you don’t overwork or overburden your body if you don’t have regular practice of doing it. Every pose must be done with awareness and care to avoid any injuries and also to be mindful of the technique you’re performing. 

Conclusion

In conclusion, sexual intercourse is all about connecting with your partner and for that you must have a connection with your own body. Here’s where yoga helps you unify your body and mind, putting them in a state of relaxation and concentration. Follow these asanas mentioned above to have mutually satisfying sexual intercourse with your partner.

If you’re finding ways to boost your stamina, you can even consider using Himalayan Shilajit that enhances your mental and physical wellbeing.