These simple poses tone your bod while also offering a bedroom benefit.
By Amy Schlinger, SELF
As if the perks to all your yoga poses aren't good enough, we've got a sexy revelation for you: Many poses can help you have better sex and feel more confident in the bedroom. That's because specific asanas can help make you more aware and present, improve flexibility and teach to you tighten and engage your pelvic floor muscles -- all of which factor into your sex life.
We tapped yogi Lauren Imparato, founder and CEO of I.Am.You studio in New York City, for the best yoga poses to help you have better sex. Namast-yay!
1. Sun Salute
Start standing with your feet touching, hands to heart. Inhale, lift arms and gaze up. Exhale and fold forward, bringing forehead to shins. Inhale and lengthen spine to a flat back and gaze forward. Exhale and step or jump to a plank pose, bending elbows and lowering through Chaturanga. Inhale to Upward Dog, straighten elbows and lift chest, flip feet so balls of feet are on the ground. Exhale back to Downward Dog, flipping feet again, bringing butt up towards the sky, heals pushing into ground. Hold here for five breaths. Inhale and step or jump feet to top of mat, legs straight. Exhale and roll up slowly. Inhale and lift arms straight up as you bring gaze to the ceiling. Exhale hands to heart. See how to do it here.
Better Sex Benefit: "Sun salutes are ideal to get your tangible and intangible energy open and flowing," says Imparato. "They strengthen and release various muscles across the full body, which is the best way to create a moving meditation." She suggests doing one to five salutes per day to notice a natural shift in your body and mind towards who you want to be and how you want to feel.
2. Mula Bandha
Sit or stand in a relaxed position, feet crossed, spine in a natural c-curve if seated. Close your eyes and relax the breath. Squeeze the muscles at the bottom of the pelvic floor, behind the cervix. Contract slowly, then release slowly. Repeat 15 times.
Better Sex Benefit: In Sanskrit, the meaning of mula is root and bandha is lock or bind, so this pose is also known as the root lock. It may take some time to perfect, but the more relaxed and focused you are, the better. "Mula Bandha is the original kegel," explains Imparato.
3. Diamond Pose
Start sitting with soles of feet touching, allowing knees to drop to sides. Place heals of feet about two feet from your pelvis. Inhale, sit up tall and grab hold of shins. Exhale and fold forward, bringing forehead towards the heals or arches of feet. Take 5-10 deep breaths.
Better Sex Benefit: "This pose relieves and releases the back and sacral muscles, especially those connected to the pelvis," says Imparato.
4. Shoulder Stand
Lay face up on mat. Lift your legs up towards the ceiling. Resting elbows on the ground, place hands on your back, fingers facing up. Inhale and lift legs up higher. Exhale and try to walk heels of your hands towards your bra strap. Close your eyes and hold here for 10-20 breaths. See how to do it here.
Better Sex Benefit: "Shoulder Stand helps your circulation and hormonal balance," says Imparato. "It also gives you a bit of a new perspective you may need to discover your personal ecstasy."
5. Halasana (Plow Pose)
From Shoulder Stand, drop your feet over and behind your head, touching toes to the ground. Clasp hands behind your back (as shown above). Close your eyes and hold here for 10-20 breaths.
Better Sex Benefit: "Halasana also helps balance hormones -- one of the most important elements of female enjoyment of sex and orgasms," says Imparato.
So, as Janelle Monáe sang, "let your booty do that yoga."
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