There are plenty of benefits of yoga, but did you know that it could improve your sex life? A study published in the Journal of Sexual Medicine found that women who engaged in a 12-week yoga programme reported higher levels of desire, arousal, lubrication, orgasm and satisfaction, and lower levels of pain. And, last year, a TikTok video by @yogamama_ - claiming that frog pose can improve your sex life - went viral, receiving over 14 million views.
For Laurie Mintz, Professor of Psychology of Human Sexuality at the University of Florida, and author of Becoming Cliterate, one explanation is yoga’s ability to keep you grounded in the present moment. ‘Yoga teaches mindfulness, which is an essential component for desire and arousal – you can’t orgasm when your brain is thinking about how you look, your “performance,” or your emails,’ she explains. A 2021 study supports this, showing positive links between mindfulness and increased arousal and sexual satisfaction in women. Consider, too, that yoga has been shown in countless studies to reduce stress levels, and that cortisol dampens desire.
That’s before you consider the physical health benefits of regular practise – from the blood-oxygenating power of Pranayama (the yogic practise of controlled breathing) to the way in which yoga can strengthen your pelvic floor muscles – the hammock-shaped band of muscle which supports your pelvic organs, along with your ability to orgasm. One study, published earlier this year, showed that yoga delivered a significant improvement in both the pelvic and mental health of postpartum women, in particular.
Cat Meffan, founder of the monthly membership yoga space Soul Sanctuary, believes it’s the relationship that yoga helps you to nurture with yourself that explains the latest research. ‘It’s true that being more mobile allows the body to enjoy new positions, and to have more ease and enjoyment when being intimate, but it's so much more than that,’ she begins. ‘Over time, yoga teaches you to look inwards, to delve deeper and to find an authentic connection with yourself.’ Here, Angie Tiwari, founder of Tiwari Yoga (tiwariyoga.com) shares the 8 best yoga poses that could improve your sex life, in the form of a 15-minute flow, for all levels. All you'll need is your mat.
8 yoga poses for better sex
1. Energising breath (Kapalbhati pranayama)
- How it could improve your sex life: Centuries ago, this tantric technique and kriya (cleansing ritual) was believed to prolong ejaculation. Today, these claims are backed by science, too. A 2019 study found the technique to ‘significantly increase duration of the sexual act’, helping prolong pleasure for both men and women.
- How to do it: Sit upright, eyes closed and forcefully exhale through your nostrils while contracting your stomach. Your inhale will come automatically. Focus fully on the exhales. Start off slowly for one minute, then pause, reflect, and when you’re ready, try two more rounds.
2. Happy baby pose (Ananda Balasana)
- How it could improve your sex life: This restorative hip-opener releases tension, and increases pelvic flexibility, both of which are key components of a satisfying orgasm. It’s also thought to balance the ‘sacral chakra’, linked to sexuality.
- How to do it: Lie on your back, legs up. Bend your knees, and hold the sides of your flexed feet. Focus on bringing your knees down, breathe deeply, and hold for two minutes. Keep your head and neck grounded to avoid straining your upper back. If you feel this happening, support yourself by popping a folded blanket under your head, or holding a looped strap around your feet.
3. Lizard pose (Utthan Pristhasana)
- How it could improve your sex life: Here, you’re stretching your back, lengthening your spine and opening your hips, increasing blood flow to your sexual organs. Try it after sitting for an extended period, or any form of exercise. It’ll strengthen your hips, hamstrings, improve mobility <and> enhance your sexual performance.
- How to do it: Start on all fours, placing one foot to the front, with your hands on the inside. Either keep your back knee down, or tuck your toes and lift. Allow your hips to sink down and lower your forearms while keeping your chest lifted. Maintain steady breathing for two minutes and when you’re ready, slowly release.
4. Frog pose (Bhekasana)
- How it could improve your sex life: If you’re tight around your groin area, Bhekasana can help to ease any lingering tension, while increasing blood circulation to the pelvic area – a key factor in facilitating arousal.
- How to do it: Begin on your hands and knees, pointing your feet and knees outwards. Start by widening your legs and pushing your hips back. You’ll start to feel that intense, inner thigh stretch. Hold for 1 minute, but remember to breathe – it’s a strong one so you may unintentionally hold your breath. A bit much? Modify it by placing a folded blanket under your knees.
5. Water hand gesture (Varun mudra)
- How it could improve your sex life: The brain state before orgasm is identical to the one involved in deep meditation. Connecting with your water element, linked with sexual expression, and marma points - stimulation points located around the body which, according to Ayurveda, relate to everything from the health of your organs to the production of hormones – can transport you there. Sceptical? Research has shown that yoga improves all aspects of sexual functioning, with the effects most pronounced for women over 40.
- How to do it: Start seated and upright. Connect your pinky finger with your thumb, and your hands on your knees. Bring awareness to the connection between these points. Calmly call your mind back if it wanders off, holding for one minute.
6. Belly breathing (Adham Pranayama)
- How it could improve your sex life: Pranayama, the yogic practise of controlled breathing, has been used for centuries for its various health benefits, ranging from lowering blood pressure to improving emotional regulation. It works like this: deeper breath increases blood flow, sending more oxygen around the body to your muscles – including our genitals.
- How to do it: Sit upright, place your hands on your stomach. Inhale through your nose for three counts, and exhale for six counts. As you inhale your tummy expands, and as you exhale your tummy contracts. Practice for two minutes with closed eyes. Observe how you feel.
7. Bridge pose (Setu Bandhasana)
- How it could improve your sex life: A pelvic floor and core strengthener that will fire up your glutes and increase blood flow to the pelvic area - all of which makes the bridge a key pose to master for improving enhance sexual function. ‘The pelvic floor can hold a great deal of tension,’ says Rose Bonham-Carter, a somatic [relating to the body] sex coach. ‘Practicing mindfulness while strength training the area can create space for greater blood flow, allowing for deeper orgasms and increased lubrication, too.'
- How to do it: Lie down, bend your knees and ground your feet close to your glutes, hip width apart. Align your knees and ankles, and with your hands on the ground, lift your glutes up. As you lift, keep your head and shoulders grounded to avoid creating tension. Interlace your fingers underneath to lift higher. Hold for one minute.
8. Corpse pose (Savasana)
- How it could improve your sex life: Savasana means ‘corpse pose’. Here, you can find the freedom and space to enjoy sexual pleasure. ‘It's really common, particularly approaching orgasm, to hold your breath or breathe shallowly,’ says Jamie Clements of the breathwork platform and community The Breath Space. ‘This can detract from the fullness of the experience. Breathing deeply creates relaxation allowing you a deeper sense of pleasure.’
- How to do it: Lie on your back, eyes closed, legs and arms out to the side. Turn your palms upwards, soften your breath and stay for five minutes. Refrain from judgement as your mind wanders, instead, find acceptance.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io