Sex: an intimate moment shared between two people. How can yoga benefit and increase your experience with your partner?
Yoga can connect you to your inner self to help you better open up. Not only can it work on an emotional level, it can work your muscles, making sex even more pleasurable. This practice will focus on some heart openers and activating the pelvic floor muscles.
Heart Openers can relieve any tension in our hearts in the physical body that we may be holding onto and not just prepare us for love but prepare us to being open and intimate with another person (or another yogi!). In the spiritual-emotional part of our body we can release any blocked emotions by breathing into these poses and relaxing into the openness of the heart chakra.
Yoga is all about balance so in response to opening our spiritual and emotional body we will work the physical body as well. Yoga for sex is not only for the muscles and joints and being limber in different positions — it’s also for the muscles in the pelvic region referred to as; Pelvic Floor Muscles, Kegels, or Mūla Bandha. Activating these lovely muscles will ensure lots of pleasure for you and your partner.
Opening Up Flow
Dim the lights, light some candles, and put on some relaxing music. Warm up with a few slow sun salutations to get the blood moving and kick on your internal heat.
1. Cat Pose (Mārjāryāsana)
- Make your way to the ground on all fours.
- On an exhale engage your uddiyana bandha and curve your tailbone and forehead downwards, while pulling your abdominals to the ceiling.
- Exhale and either continue downwards to Cow Pose or return to a neutral spine.
Amp It Up: Focus on engaging your mula bandha in this pose.
2. Cow Pose (Bitilāsana)
Make your way to the ground on all fours.
- On an inhale engage your uddiyana bandha and raise your tailbone and forehead to the ceiling.
- Exhale and either continue downwards to Cat Pose or return to a neutral spine.
- Repeat 5 or 6 times between Cat and Cow pose.
Amp It Up: Engage your mula bandha in this pose and think about opening up your heart chakra.
3. Eagle Pose (Garudāsana)
- Beginning in Tadāsana, slightly bend both knees and cross your left thigh over your right thigh (like when you sit in a chair with your legs crossed).
- Hug your left foot to the outside of your right calf, or tuck your toes behind your calf.
- Hold your elbows in front of you at a 90-degree angle, shift your right arm underneath your left, and join your palms together so your wrists cross.
- Repeat on the opposite side.
Amp It Up: Squeeze the inner thighs together and focus on the lower abdomen to help activate and strengthen the kegels!
4. Camel Pose (Ustrāsana)
- Begin by kneeling with your knees hip-width apart and toes tucked under. Place your hands and fingers pointing downward, spread across your sacrum.
- Lean backward keeping your head up and your back strong and supported before placing your hands, one at a time, onto the heels of your feet. You may find it helps to twist your body slightly from one side to the other as you lower your hands down.
- Without pushing your ribs outward, lift the front pelvis up and toward them. Lift your lower back ribs away from your pelvis in order to elongate the spine.
- Turn your arms so that the crease of your elbow faces forward without your shoulder blades squeezing together.
- If you feel comfortable let your head drop back.
Modification: For sensitive knees, try kneeling on a blanket or bolster. If you can’t reach your feet try using some blocks. Using a wall for support could also help keep your hips over your knees.
5. Bound Angle Pose (Baddha Konasana)
- From a seated position, bring the bottoms of the feet together with the knees bent out to the sides, and interlace the fingers around the toes.
- Inhale and press the hips down and reach the crown of the head up towards the ceiling. Drop the shoulders down and back and press the chest towards the front. Press the knees down towards the floor to open the hips.
- Keeping the back flat and the chest open, exhale and gently pull your torso forward.
Variation: You can also lay down on your back for a heart opening relaxing option as well.
Modification: Sit on a blanket or bolster to help straighten the spine even more.
Bring it Back to Center
Sit in a meditative position and breathe. Absorb your entire practice, letting go of any emotions you might be holding onto and come back to your center.