Sex and yoga are activities that often produce similar benefits. Both allow for a deeper connection to one’s self and to others, and both activities can bring great joy to those involved. Authors of “The Science of Orgasm” say sexual activity and orgasm release beneficial chemicals throughout the mind and body that help enhance the immune system, decrease depression and may possibly help reduce weight gain. Yoga researchers have found the same physiological and psychological results in yoga practitioners.
As a holistic practice, yoga can increase physical stamina and in turn prolong the pleasure associated with sex. In fact, medical researchers in India, according to an abstract published by Wiley InterScience, found yoga practice could be invaluable in increasing and prolonging sexual stamina and pleasure.
Sit on your mat or a chair in a comfortable cross-legged position. If sitting is uncomfortable, lie on your back with a rolled blanket or towel behind your knees.
Place one hand on your belly and breathe in deeply, and feel the inhalation expand the belly.
Draw the navel toward your spine as you exhale. At the same time, contract the muscles of the perineum–the muscles at the base of the pelvis between the genitals and anus.
Let the perineum muscles relax and the belly expand again as you inhale. Continue breathing in this manner for 5 to 10 minutes.
Hip Opening Poses
Sit on the mat with your knees bent and heels as close to the hips as is comfortable.
Press the soles of your feet together so the knees open out to the sides. If you have no knee issues, gently lift and lower your knees like butterfly wings, breathing steadily for 10 to 20 breaths.
Extend your knees, still sitting in this position, so your legs are spread as wide as is comfortable.
Keep your back as straight as possible and begin to slowly fold forward. The stretch should feel slightly challenging, yet still comfortable. Take 10 to 20 breaths, then slowly sit upright.
Pelvic Strengthening Poses
Position yourself on your hands and knees. Exhale as you round the spine, pointing the top of your head and your tailbone toward the floor. At the same time, draw your navel up toward the spine and engage the muscles of the perineum.
Inhale, arching your back so your chest and tailbone lift toward the sky without jamming the spine. Continue for 10 to 15 cycles.
Exhale as you curl the toes and press the balls of the feet into the mat. At the same time, straighten your knees and elbows while lifting the hips so the tailbone points to the sky. This is "downward-facing dog." Take three to five breaths.
Exhale, bringing your shoulders so they align over your hands and lowering your hips until you are in a plank position. Take 5 to 10 breaths.
Lower your body as in a push-up; then, as you inhale, roll to the top of your feet, straighten your elbows and lift your chest toward the sky.
Exhale and press back into downward dog. Repeat the cycle three to five times, then move back to your hands and knees and rest.
- "The Science of Orgasm;" B. Komisaruk et al.; 2006
- "Better Sex Through Yoga;" J.N. Greaux; 2007