10 yoga poses that will improve the quality of your sex

How yoga helps improve the quality of sex

Yoga classes developA guide to yoga strength, flexibility and a sense of balance, but this is not too much of an advantage for those who do not like curling into a ram's horn during sex.

As a rule, intercourse does not require special strength and dexterity - only endurance is needed, but you cannot pump it with the help of yoga. Yet ancient Indian practices can improve the quality of sex through psychoactive effects.

Daily stress reduces the quality of sex. Burnout at work, along with high blood pressure and alcohol consumption, increasesThe impact of burnout and occupational stress on sexual function in both male and female individuals: a cross-sectional study erectile dysfunction in men and reduce overall satisfaction from sex. In women, work stresses reduce the amount of lubrication and negatively affect the ability to achieve orgasm.

Yoga can help reduce stressA guide to yoga. Analysis of 42 scientific papers showedYoga, mindfulness ‑ based stress reduction and stress ‑ related physiological measures: A meta ‑ analysis

that regular yoga practice lowers levels of the "stress hormone" cortisol immediately after waking up and in the evenings, have a beneficial effect on blood pressure and heart rate, heart rate variability and even the level cholesterol.

Yoga asanas shift the balance of the autonomic nervous system from the sympathetic section, which is responsible for the fight-or-flight response, towards the parasympathetic, "calm" section. And this is reflected in the ability to be aroused and enjoy sex.

The relationship between sexual gratification and yoga has been little researched, but there is still some evidence from Indian scientific works. So, in one studyYoga in Female Sexual Functions 12 weeks of doing yoga asanas for an hour a day significantly improved all criteria for the quality of a woman's sex life, including desire, arousal, lubrication, orgasm, and satisfaction.

The ancient practice also helps men. In another experimentORIGINAL RESEARCH — EJACULATORY DISORDERS: Yoga in Premature Ejaculation: A Comparative Trial with Fluoxetine Scientists have tested whether yoga can beat premature ejaculation.

The experiment involved 68 people, divided into two groups. About half of the men took fluoxetine, the rest did yoga for an hour a day. After eight weeks, all of the men in the yoga group showed significant improvements.

Scientists have suggested that the positive effects of yoga are due to a shift in the autonomic nervous system towards the parasympathetic division, which provides greater control over ejaculation.

What positions to perform to improve the quality of sex

We will present several poses that were used in both of the studies mentioned above (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 stretch your legs forward. Bend your knees one at a time, place your shins on the floor, and bring your big toes together. Spread your heels to the sides and place your pelvis between them.

Place your palms on your knees, straighten your back, straighten your shoulders, stretch your crown towards the ceiling. Make sure that your back remains level, without excessive sagging in the lower back. Stay in this position for 1-5 minutes. Watch your breath - let the focus of your attention be only inhalation and exhalation.

If you have knee problems or are uncomfortable in this position, place a rolled up blanket or yoga block under your basin.

2. Yoga mudra

There are several variations of this pose: with the legs crossed in Turkish or folded in the lotus position - full or half.

Try starting in half lotus position.

Sit on the floor and stretch your legs in front of you. Bend your right knee, grab your foot with your hands, and place your back on your left thigh as close to your groin as possible so that your heel is right next to your pelvic bone. Place the left foot under the right thigh.

Make sure that your weight is evenly distributed over both ischial bones, and your back remains straight from the tailbone to the skull.

If you're comfortable with this pose, try the full lotus pose. Repeat all the steps from the beginning, but put the left foot with the back side not under the right thigh, but on it.

If the lotus position is not yet given to you, just cross your legs in front of you in a Turkish fashion and slightly push your feet forward so that your shins are approximately parallel to each other.

Then put your hands behind your back and grasp your left wrist with your right hand. Straighten your back, relax your shoulders.

Inhale, lengthening the spine, and as you exhale, tilt your body forward until your forehead touches the floor. If you can't reach the floor with your head, place a rolled up blanket or yoga block under your forehead.

Spend 30-60 seconds in the pose, rise and repeat two more times.

3. Cobra Pose (Bhujangasana)

Lie on the floor on your stomach, bring your legs together and stretch your socks so that the back of your feet rests on the mat. Bend your elbows and place your palms on the floor on either side of your chest. Squeeze your buttocks, press your pubic bone to the floor.

Lift your chest off the floor, bending in your back, straighten your shoulders and open your chest, look at the ceiling. If you do not have enough flexibility in the upper back, in the starting position, place your palms under your shoulders or even a little further. This will allow you to bend more.

Spend 30 seconds in the pose, lower yourself onto the mat, rest, and repeat two more times.

4. Bow pose (Dhanurasana)

Lie on your stomach, stretch your arms along your body. Bend your knees, lift your shins and wrap your hands around your ankles.

Keeping your grip, gently lift your chest, upper abdomen and hips off the floor, look up. Balance on your lower abdomen, trying to raise your arms and legs higher.

Hold the pose for 20-30 seconds, lower yourself to the floor, rest and repeat two more times.

5. Fish pose (Matsiasana)

You should not do this pose if you have problems with the cervical spine.

Lie on your back, connect and straighten your legs. Bend your elbows and place your forearms on the floor on either side of your body close to your pelvis.

Resting your forearms on the floor, pull your chest towards the ceiling, bend in your back, tilt your head back and place the crown of your head on the mat. Make sure that most of the weight is on your elbows. If you feel the tension in neck, apply a little more pressure on the forearms to shift the load on them.

Spend 30 seconds in the pose, then press your elbows into the floor, release your neck and return to the starting position. Relax and repeat two more times.

6. Plow Pose (Halasana)

Lie on your back, put your legs together, put your hands on the sides of your body. Press down on the floor with your hands, bend your knees and lift your legs and pelvis off the floor.

Place your legs behind your head and straighten your knees, touching the floor with your toes. Stay in the pose for 30 seconds without holding your breath. At the end of the time, return to the starting position, rest a little and repeat two more times.

7. Shoulderstand with support (Sarvangasana)

Lie on your back, stretch your arms along your body, bend your knees and place your feet closer to your pelvis. With an exhalation, lift the pelvis off the floor and lift it up, placing the body vertically. Place your chin against your chest and make sure your weight is on your shoulders and not on your neck.

Bend your elbows, move them closer to each other and place your palms on the lower back, supporting the body with your hands. Straighten your knees, tighten your glutes, and stretch your body in one straight line from shoulder blades to feet.

Spend 15-30 seconds in the pose, and then bend your knees and gently roll down to the floor, first your back, and then your pelvis. If you feel pressure on your neck, place some folded blankets under your shoulders so that your body rests on them and your head rests on the floor. This relieves stress on the cervical spine and protects you from post-posture headaches.

8. Half-pose of Matsyendra (Ardha-Matsyendrasana)

Sit on the floor with your legs extended in front of you. Bend your right knee and place your foot on the outside of your left thigh. Then, bend your left knee and place it on the floor with the heel of your left foot close to your pelvis.

Place your right palm on the floor behind your back. Raise your left hand up, then rest your left elbow on the outside of the right knee and straighten your arm, pressing the back of it to the lower leg. Place your palm on your foot.

Twist your body so your shoulders are facing the wall to your right. Spread your chest, lower your shoulders and look towards your right hand. Hold the pose for 30 seconds and breathe deeply and evenly. Return to starting position and repeat on the other side. Perform the pose three times on each side.

9. Back Stretch Pose (Pashchimottanasana)

Sit on the floor, connect and stretch your legs in front of you. Straighten your back and straighten your shoulders. As you inhale, raise your straight arms above your head so that they are level with your ears.

With an exhalation, stretch your chin forward and, trying to maintain a straight back, bend forward to your feet. Grasp the big toes, lower your elbows to the floor on either side of your legs, and lie on your stomach on your feet.

If you have enough stretch marks, you can put your hands behind the soles and interlock your toes. If flexibility is not enough, bend your knees slightly and try to lengthen your back with each inhalation, and with exhalation, lower your stomach lower to your legs. You can also place a rolled-up blanket under the pelvis to facilitate the asana.

Spend 30-60 seconds in the pose, gently deepening the stretch, then rise to the starting position, rest a little and repeat two more times.

10. Corpse Pose (Shavasana)

This is a pose of complete relaxation, which ends all yoga classes. Lie on the floor on your back, slightly spread your hips, extend your arms to the sides of the body. Close your eyes and relax completely.

If you're uncomfortable lying in this position, try placing a double-folded blanket under your head. The main thing is that the neck is in a natural position, and does not come out forward.

To relieve lower back discomfort, you can place a roll of blanket under your thighs, next to your buttocks. This will tilt your pelvis, keep your lower back flat on the floor, and keep you comfortable without excessive bending.

Spend 5-10 minutes in the pose, trying not to immerse yourself in your thoughts, but concentrate on the breath and sensations of your body.

How often to practice

Train every day. You can do it in the morning, immediately after waking up. These exercises can help stretch and stretch muscles that are stiff after sleep, and help your brain respond more calmly to everyday stress.

If you don't have time in the morning, try studying in the evening after work. This will help calm and release tension from the body and mind. In addition, due to the higher temperature of the muscles, the body will be more flexible and more obedient than during the morning session.

Try not to skip workouts: Studies have seen positive effects after exercising every day for 8-12 weeks, so it makes sense to become a true yoga fanatic.

But don't be discouraged if you have to skip workouts. After all, the main task is to relieve stress.