How yoga helps improve the quality of sex
Yoga classes develop A guide to yoga strength, flexibility, and a sense of balance, but this is not a significant advantage for those who do not like to twist into a ram's horn during sex.
Generally, sexual intercourse does not require special strength and agility — what is needed is endurance, but you will not build that through yoga. Nevertheless, the ancient Indian practice can improve the quality of sex through its impact on the psyche.
Daily stress reduces the quality of sex. Burnout at work, along with high blood pressure and alcohol consumption, increases The impact of burnout and occupational stress on sexual function in both male and female individuals: a cross‑sectional study erectile dysfunction in men and decreases overall satisfaction with sex. In women, work-related stress reduces lubrication and negatively affects the ability to achieve orgasm.
Yoga classes help reduce stress levels A guide to yoga . An analysis of 42 scientific works showed Yoga, mindfulness‑based stress reduction and stress‑related physiological measures: A meta‑analysis that regular yoga practice reduces the level of the “stress hormone” cortisol right after waking up and in the evenings, positively affects blood pressure and heart rate, heart rate variability, and even cholesterol levels.
Yoga asanas shift the balance of the autonomic nervous system from the sympathetic division, which is responsible for the “fight or flight” response, towards the parasympathetic, the “calm” division. And this reflects on the ability to get aroused and enjoy sex.
The connection between sexual satisfaction and yoga is little-studied, but there are some data from Indian scientific works. In one study Yoga in Female Sexual Functions , 12 weeks of performing yoga asanas for an hour each day significantly improved all criteria of sexual quality of life in women, including desire, arousal, lubrication, orgasm, and satisfaction.
The ancient practice also helps men. In another experiment ORIGINAL RESEARCH—EJACULATORY DISORDERS: Yoga in Premature Ejaculation: A Comparative Trial with Fluoxetine , scientists investigated whether yoga can overcome premature ejaculation.
The experiment involved 68 participants divided into two groups. About half of the men took fluoxetine, while the others practiced yoga for an hour a day. After eight weeks, significant improvements were noted in all the men in the yoga group.
The scientists suggested that the positive effect of yoga can be explained by the shift in the autonomic nervous system towards the parasympathetic part, which provides greater control over ejaculation.
Which poses to perform to improve the quality of sex
We will list several poses that were used in both of the aforementioned studies (except for the fish pose — it was not in the experiment on men).
1. Diamond Pose (Vajrasana)
Sit on the floor, straighten your back, and extend your legs forward. Alternate bending your knees, placing your shins on the floor, and connecting your big toes. Spread your heels apart and arrange your pelvis between them.
Place your palms on your knees, straighten your back, roll your shoulders back, and stretch your crown towards the ceiling. Ensure that your back remains straight, without excessive arching in your lower back. Stay in this pose for 1–5 minutes. Pay attention to your breath — let only the inhales and exhales be the focus of your attention.
If you have knee problems or feel uncomfortable in this pose, place a folded blanket or yoga block under your pelvis.
2. Yoga Mudra
There are several variations of this pose: with legs crossed in a Turkish position or placed in a lotus position — full or half.
Try starting with the half lotus position.
Sit on the floor and extend your legs in front of you. Bend your right knee, take your foot with your hands and place the top of your foot on your left thigh as close to your groin as possible, so that your heel is right next to the hip bone. Move your left foot under your right thigh.
Ensure that your body weight is evenly distributed on both sit bones, and your back remains straight from the tailbone to the skull.
If you are comfortable in this pose, try to go into the full lotus pose. Repeat all the actions from the beginning, but this time place your left foot on top of your right thigh instead of under it.
If you cannot perform the lotus pose yet, simply cross your legs in front of you in a Turkish position and slightly extend your feet forward so that your shins are approximately parallel to each other.
Then bring your hands behind your back and grasp your left wrist with your right hand. Straighten your back, relax your shoulders.
Inhale, lengthening your spine, and as you exhale, lean your torso forward until your forehead touches the floor. If you cannot reach the floor with your head, place a folded blanket or yoga block under your forehead.
Stay in the pose for 30–60 seconds, rise, and repeat two more times.
3. Cobra Pose (Bhujangasana)
Lie on your stomach, join your legs, and extend your toes so the tops of your feet are resting on the mat. Bend your elbows and place your palms on the floor on both sides of your chest. Squeeze your glutes, press your pubic bone to the floor.
Lift your chest off the floor, arching your back, roll your shoulders back and open your chest, directing your gaze towards the ceiling. If you lack flexibility in your upper back, in the starting position, place your palms under your shoulders or even a bit further away. This will allow you to arch more.
Stay in the pose for 30 seconds, lower down, rest, and repeat two more times.
4. Bow Pose (Dhanurasana)
Lie on your stomach, extending your arms alongside your body. Bend your knees, lift your shins and grasp your ankles with your hands.
Maintaining the grip, smoothly lift your chest, upper abdomen, and thighs off the floor, directing your gaze upwards. Balance on your lower abdomen while trying to lift your hands and feet higher.
Hold the pose for 20–30 seconds, lower down, rest, and repeat two more times.
5. Fish Pose (Matsyasana)
Do not perform this pose if you have cervical spine issues.
Lie on your back, join your legs and straighten them. Bend your elbows and place your forearms on the floor close to your pelvis.
Pressing your forearms into the floor, lift your chest towards the ceiling, arch your back, tilt your head back, and place the crown of your head on the mat. Ensure that most of your weight is on your elbows. If you feel tension in your neck, press down a bit more on your forearms to shift the load onto them.
Stay in the pose for 30 seconds, then press your elbows into the floor, release your neck, and return to the starting position. Rest and repeat two more times.
6. Plow Pose (Halasana)
Lie on your back, join your legs, and place your arms at your sides. Press your hands into the floor, bend your knees, and lift your legs and pelvis off the floor.
Bring your legs behind your head and straighten your knees, touching the floor with your toes. Stay in the pose for 30 seconds, do not hold your breath. When the time is over, return to the starting position, rest a bit, and repeat two more times.
7. Shoulder Stand with Support (Sarvangasana)
Lie on your back, extend your arms alongside your body, bend your knees, and place your feet closer to your pelvis. With an exhale, lift your pelvis off the floor and raise it upwards, positioning your torso vertically. Tuck your chin to your chest and ensure that your body weight is on your shoulders, not on your neck.
Bend your arms at the elbows, move them closer together, and place your palms on your lower back, supporting your torso with your hands. Straighten your legs at the knees, squeeze your glutes, and extend your body in a straight line from the shoulder blades to the feet.
Hold the pose for 15–30 seconds, then bend your knees and gently roll down, placing your back on the floor first and then your pelvis. If you feel pressure on your neck, place several folded blankets under your shoulders so that your body rests on them and your head is on the floor. This will relieve pressure from your cervical spine and protect you from headaches after the pose.
8. Half Pose of Matsyendra (Ardha‑Matsyendrasana)
Sit on the floor, extend your legs in front of you. Bend your right knee and place your foot on the outer side of your left thigh. Then bend your left knee and place it on the floor such that the heel of your left foot is near your pelvis.
Place your right palm on the floor behind you. Raise your left arm up, then press your left elbow against the outer part of your right knee and straighten your arm, pressing the back of it against your shin. Place your palm on your foot.
Twist your torso so that your shoulders face the wall to your right. Open your chest, lower your shoulders, and direct your gaze towards your right hand. Hold the pose for 30 seconds, breathe deeply and evenly. Return to the starting position and repeat on the other side. Perform the pose three times on each side.
9. Back Stretching Pose (Paschimottanasana)
Sit on the floor, join and extend your legs in front of you. Straighten your back and roll your shoulders back. Inhale, raising your straight arms above your head so that they are level with your ears.
With an exhale, extend your chin forward and, trying to keep your back straight, lean forward towards your legs. Grasp your big toes, lower your elbows to the floor on both sides of your legs, and lie your abdomen on your legs.
If you have enough stretching, you can reach behind your feet and clasp your fingers together. If flexibility is not sufficient, slightly bend your knees and try to lengthen your back with each inhale and lower your abdomen towards your legs with each exhale. You can also place a rolled blanket under your pelvis for more comfort in the asana.
Stay in the pose for 30–60 seconds, gently deepening the stretch, then return to the starting position, rest a bit, and repeat two more times.
10. Corpse Pose (Shavasana)
This is a pose of complete relaxation that concludes all yoga sessions. Lie on your back on the floor, slightly spread your thighs, and extend your arms out to the sides of your body. Close your eyes and completely relax.
If you feel uncomfortable lying in this pose, try placing a folded blanket under your head. The main thing is to ensure that your neck is in a natural position and not protruding forward.
To relieve discomfort in your lower back, you may place a rolled blanket under your thighs near your glutes. This will provide a tilt to your pelvis, press your lower back to the floor, and bring you comfort without excessive arching.
Stay in the pose for 5–10 minutes, trying not to sink into your thoughts, but to concentrate on your breath and the sensations of your body.
How often to practice
Train every day. You can do this in the mornings, right after waking up. Such sessions will help to loosen and stretch muscles that are stiff from sleep, as well as help the brain respond more calmly to everyday stresses.
If you don't have time in the morning, try practicing in the evening after work. This will help you to calm down and relieve tension from your body and mind. Additionally, due to the higher temperature of muscles, your body will be more flexible and pliable than during morning practices.
Try not to skip workouts: studies have shown a positive effect after daily practices for 8–12 weeks, so it makes sense to become a true fan of yoga.
But don't be upset if you have to skip workouts. After all, the main goal is to relieve stress.
