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Yoga Sex 101: 14 Yoga Poses for Better Sex, Sexual Health & Libido

Whether you look at yoga sex from the perspective of introducing sex in yoga or using yoga for sex, these practices blur into each other, creating a symbiotic relationship.

9 min read
Yoga Sex 101: 14 Yoga Poses for Better Sex, Sexual Health & Libido

Making your body agile and strong is a common thread between both yoga and sex. Therefore, it is only natural that both yoga and sex become two practices that complement each other. Whether you look at yoga sex from the perspective of introducing sex in yoga or using yoga for sex, these practices blur into each other, creating a symbiotic relationship.

How Can Yoga Benefit Your Sex Life?

Yoga for good sex

When performing advanced yoga poses like the downward dog, the plough pose or the chaturanga, you target your Mula Badha. The Mula Badha translates into the root problem that is found at the base of the spine, the pelvic floor and perineum. When you perform yoga, you are essentially strengthening your core muscles, opening you up to the possibilities of more challenging sex positions like The Crab Walk, The Crow Pose, Warrior 3, etc., that you can enjoy.

Yoga for sexual health

When talking about using yoga for the sexual health of men and women, we often only target the physical aspect of things, like flexibility and core strength. However, what we do not talk about is how yoga benefits the mental and psychological health of people. When you perform yoga and realise your body's full potential, it makes you feel more comfortable in your skin, boosting self-esteem and confidence. It translates, then, into a more pleasurable time in bed, for you and your partner.

Yoga for managing anxiety

Through deep breathing exercises and yoga asanas, sex performance and the overall atmosphere in the bedroom can be potentially improved. We say this because when you perform yoga, you strive to balance your thoughts, alleviating bodily tension and negative thoughts. It has been seen that after every yoga session, the participants feel their anxieties at bay, and the best part is that these effects last for many hours. You can have an enhanced sensual experience with your partner, thanks to a clear and relaxed mind!

Yoga for increasing sex power

When you get in the habit of regularly performing yoga, it has manifold benefits like better sleeping patterns. When you exert your body and relax your mind through yoga, you end up automatically improving your sleeping patterns. What this means is that you have more energy for everything else, including your sexual life. Therefore, it is no exaggeration to say that you can use yoga to increase sex power and, ultimately, pleasure.

Yoga for enhanced sensual pleasure

If you struggle with sensory pleasure and would like to increase your skin's sensitivity, then yoga can prove to be of great help. Regular yoga practitioners will vouch that when you adopt yoga for better sex life, it pays! Your skin becomes much more alive and receptive, like every other organ of your body, when you practice yoga. When your skin is functioning to the maximum capacity, your orgasms will also improve.

Also read: How many times can I have sex daily?

Yoga for Sex: Yoga Postures For Sexual Health

Now that we have established that you can use yoga to improve sex, we will discuss how you can do it and, more precisely, the different yoga asanas you can use.

1) Marjaryasana for sexual health

Popularly known as the cat-cow pose, this is an excellent pose to start with and helps by warming up your body and flexing the backbone. When performing the cat-cow pose, you move between two poses, which act towards relaxing your neck and back muscles and opening up your pelvic floor. This means that if you practice it regularly, you get to manoeuvre your spine better during intercourse, thus proving that you can embrace yoga for better sex life.

Learn how to perform Marjaryasana for sexual health

2) Utthan Pristhasana for sexual health

When discussing yoga poses for sex, utthan pristhasana or the lizard pose has to have a mention. It is an excellent way of opening up the hips, which makes it a great asana of yoga for the sexual health of women. It also has a long list of other benefits, including strengthening your hamstrings and flexing your quadriceps. When you stretch in a deep, hip-opening fashion, you not only work on your hips but also your back, helping alleviate back pain and preventing injury.

Learn how to perform Utthan Pristhasana for sexual health

3) Garudasana for sexual health

Garudasana is also commonly known by the name of Eagle Pose, and it is an excellent asana if you are thinking of bringing focus to your bedroom. When you practice the eagle pose regularly, you commit to making your experiences in bed more enjoyable through an increased focus on strength, flexibility, endurance and sheer concentration. By including this asana, you reap the maximum benefits of yoga for long-lasting in bed, for both men and women.

Learn how to perform Garudasana for sexual health

4) Halasana for sexual health

Halasana is also known by the name Plow Pose and is an excellent yoga asana for sex. It is the ultimate exercise for your spine and might take a while before you can ace it but once done; it can do wonders for your sex life! When you are still not ready to commit fully to Halasana, you can either start by using a prop or employ preparatory asanas like Salamba Sarvangasana and Setu Bandha Sarvangasana till you get to the point.

Learn how to perform Halasana for sexual health

5) Ananda Balasana for sexual health

Ananda Balasana or the Happy Baby pose is the one that can help you work on the pleasure centres of your body. It is simple and can be aced in a relatively short time. This deep hip opener not only improves flexibility but also works towards opening your sacral chakra, which is also the passion and pleasure centre of your body. When your partner performs the pose, they work not only on their hips but also on the groin and hamstrings, thus enhancing overall sexual performance.

Learn how to perform Ananda Balasana for sexual health

Yoga for Sexual Health of Men

Does the thought of performing yoga bore you? Well, we might just give you a reason to love it. Yoga, according to health experts, can genuinely improve your sex life. According to a study, sex power increases by yoga. It has also been speculated that yoga can increase testosterone levels in men, hence increasing libido. However, more research is required to confirm this.

Yoga for Sexual Health of Women

Apart from relieving stress and helping to lose weight, the benefits of yoga can also be taken into your bedroom. As per studies, practicing yoga for sex regularly can enhance various elements of female sexual function, including the desire for sex, arousal, orgasm, and overall satisfaction.

Best Positions For Sex With Yoga

Now that we have discussed everything that yoga can help you do outside the bedroom, it is time to get into the nitty-gritty of things and talk about the various sex positions that yoga will help you achieve in bed, even those that look too improbable!

1) The Plow Pose

We have already spoken about the Plow Pose and what effects it has on your body. Now, we will talk about this very pose as a sex position. This asana makes sure males last longer, allowing the female to enjoy cervical orgasms. This pose ensures deeper penetration and lets the male partner utilise their organs in ways that they will not do otherwise.

Learn how to perform Plow Pose

2) Standing Straddle Forward Bend

This asana, also known as the prasarita padottanasana can be incorporated into your sex life, allowing the males to reach the female g-spot through the rear entry. This pose can usually seem impossible or be uncomfortable, but if you have been performing your yoga asanas regularly, you have nothing to worry about!

Learn how to perform standing straddle forward bend

3) Bridge Pose

Bridge pose is an excellent pose of yoga for the sexual health of women. Several women experience increased arousal when performing bridge poses as a part of their regular yoga exercise. Therefore, your partner should incorporate this yoga pose into your sexual repertoire- the results are pleasantly surprising, to say the least! When you manage to keep your head on the floor and form a straight, raised line from your shoulders to your knees, you get tremendous help for finishing up!

Learn how to perform bridge pose

4) Cobra Pose

The cobra pose uses the bhujangasana to permit you to push your torso away from the bed while keeping the legs firmly on the bed, allowing your partner to access your G-spot. Since the bhujangasana is an excellent way of toning the uterine muscles, we are certain that it will benefit both your partner and you while in bed. Another great benefit of this type of penetration is that you are opening up your lungs simultaneously, improving the circulation of oxygen throughout your body, helping you be in the moment and concentrate.

Learn how to perform cobra pose

5) Child's Pose

If you are looking for a relaxed sex position in your bedroom, then the Balasana or Child's Pose is for you. It gently opens up the lower back and the knees and hips to ensure a pleasurable and relaxing experience. Your partner can choose to stand behind or sit against your hips for maximum penetration.

Learn how to perform child's pose

Does Yoga Make You Last Longer in Bed?

Yoga’s main advantage is stress reduction. Increased stress has several detrimental impacts on the body, one of which is a decrease in sexual desire. Regular yoga practice helps to reduce stress levels in the body by lowering cortisol levels.

Yoga for Lasting Long in Bed for Male

Here are some poses of yoga to improve sex life

1) Bridge (Setu Bandhasana)

  • Lie down on your back, knees bent, feet flat on the floor. Extend your arms with your palms face down.
  • Lift your pelvis off the ground, but keep your shoulders and head on the floor.
  • For a total of 5 seconds, hold the stance.
  • Release and repeat for 10 counts.  

2) Cobra Pose (Bhujangasana)

  • Lie down on your stomach.
  • Keep your palms flat and directly on the ground below the shoulders.
  • Straighten your hands and lift your chest off the ground while arching your neck backward.
  • Keep your abdominals engaged while gazing upwards.
  • Hold this stance for at least 20 seconds.

3) Boat Pose / Navasana

  • Sit on the floor with your knees bent.
  • Clasp your knees with your hands as you lean back slightly.
  • Squeeze the muscles of your hips and abdomen while keeping your chest high and your body still.
  • As you hold this position, inhale to stretch your spine and exhale to tighten your core.

4) Cat and cow pose (Marjaryasana and Bitilasana)

  • Begin this stance while on all fours (palms flat and knees touching the ground)
  • As you inhale, lower your belly towards the mat. Simultaneously, raise your chin and chest to the ceiling and look up. Hold for 10 seconds.
  • Next, draw your belly into your spine as you exhale, tucking your chin into your chest. Make an arcing motion, raising your spine toward the ceiling.
  • For 1 minute, alternate between the two.
    Apart from the poses mentioned above, there are numerous other poses of yoga for long lasting in bed. Explore the options and find your comfort zone.

Yoga for Premature Ejaculation

Many men face premature ejaculation, a condition in which semen is released sooner than you or your partner would want. This can leave you and your partner unsatisfied.

Here are some of the yoga asanas that are useful for premature ejaculation: Sarvangasana or shoulder stand, Uttanapadasana or raised legs pose, Kandharasana or shoulder pose, Paschimotasana or the seated forward bend, Goumukhasana or the cow head pose, Bhujangasana or cobra pose, Dhanurasana or bow pose, Brahmacharyasana or the celibate's pose, Garudasana or the eagle pose, and Anulom Vilom Pranayam.

These poses of yoga for sexual health can help rejuvenate the body, better control biological functions and hormones, and improve your sex life.

Summing Up Whether You Should Try Sex In Yoga Or Yoga For Sex?

The ancient practice of yoga helps you prepare for better sex life, becoming an essential part of sexual intercourse. Don't get caught up in questions of whether you should try yoga for enhanced sexual health or apply it while having sex with your partner. You should explore both these aspects!

Also read: First time sex can cause pregnancy


Which yoga is best for the penis?

Yoga has been seen to fix problems as severe as erectile dysfunction among men. Some of the most common asanas in yoga for male virility are:

  • Paschimottanasana: The right yoga asana to improve endurance and delay ejaculation
  • Kumbhakasana: Improves strength and builds stamina in the bedroom
  • Uttanapadasana: Enhances blood flow to the pelvic region
  • Naukasana: Stimulates the sex hormones
  • Dhanurasana: Helps beat premature ejaculation and erectile dysfunction

Which yoga is useful for sex among women?

Yoga has manifold benefits for the sexual health of women. Different poses have proven to have different effects on women's sexual health:

  • Bound Angle Pose: Increases blood flow to the pelvic region
  • Cat/Cow Pose: Strengthens the Kegel muscles; ones which contract during an orgasm
  • Pigeon Pose: Helps create intimacy by freeing up your mind
  • Bridge Pose: Tones the vagina and improves orgasms
  • Wide-Legged Straddle: Improves blood flow and is good in cases of low libido

What are the best poses if you want yoga for long-lasting in bed?

  • Cat Pose
  • Bridge Pose
  • Happy Baby
  • One-legged Pigeon
  • Child's Pose
  • Corpse Pose

What are the best poses in yoga for long-lasting in bed for males?

  • Spinal Extension
  • Cobra Pose
  • Boat Pose
  • Standing Bow
  • Bridge Pose

Can yoga improve sex?

Yes, yoga improves sex to a great extent. It loosens up the cervix, permitting women to allow excellent vaginal orgasms. Moreover, yoga ensures better flexibility, allowing you to perform multiple sex positions to spice up your sex life.

Does Yoga Make You Last Longer In Bed?

Yes. Regular yoga for lasting long in bed has been linked to longer-lasting sexual experiences by various research studies.



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