Regular yoga practice teaches awareness of the present moment and the more present you can become with your partner, the better the experience will be. Plus, a study in The Journal of Sexual Medicine showed that yoga can improve sexual desire, arousal, orgasm, and overall sexual satisfaction. How? By increasing circulation to the pelvic region, activating and engaging the body’s core, sharpening focus, and increasing oxygen levels. 

1. CAT/COW FLOW – Cat Pose (Marjaryasana) and Cow Pose (Bitilasana) 

The flow between Cat and Cow poses not only helps awaken and bring more flexibility into the spinal column but also strengthens the mula bandha (pelvic floor muscles, to you and me). These are the muscles that contract during orgasm so, by strengthening them, you can create more controlled and intense orgasms. These movements also tone the hip and pelvis, increasing blood flow to those areas and strengthening the muscles that support your genitals, which can lead to better sexual function and performance. Cat/Cow also helps relieve stress and create emotional balance – which is always going to be handy in our romantic relationships.

How to do it: Your shoulders should be directly over your wrists, and your hips over the knees. Inhale into Cat, arching the back and drawing your belly into your spine, with the crease of your elbows facing each other. Exhale into Cow, dropping the belly and lifting the heart forward and up. Repeat the Cat/Cow flow several times through.

2. HAPPY BABY POSE – (Ananda Balasana)

This pose – and hip openers in general – is great for releasing stress and anxiety. Happy Baby releases the lower back, sacrum, and glutes, and stretches the hamstrings and spine. It also aids in relieving fatigue while calming the nervous system. It is nearly impossible to not feel a sense of fun and joy in this pose, which can translate to the bedroom; sex is supposed to be fun, remember. Happy Baby pose can help you embrace your youthful curiosity. Plus, it doubles as a variation of the missionary position. To try it in bed, start in missionary position with your partner on top, and then extend your legs and wrap them around your partner’s torso.

How to do it: Draw your knees toward your armpits while bending the elbows. Stack the ankles directly over the knees and remember to flex your feet. Lengthen the spine and continue pressing your lower back into the mat.

3. BRIDGE POSE – (Setu Bandha Sarvangasana)

This pose helps open and strengthen your pelvic floor. Strengthening these muscles helps reduce pain during sex and can even make the good stuff, well, better. Bridge Pose not only provides an intense hip flexor stretch, but it also tones the vagina and improves orgasms. Holding Bridge is similar to doing a kegel because you squeeze the same pelvic muscles. Bridge pose opens the chest and upper back, increasing circulation and respiration. It also tones the legs, and, in men, squeezing your glutes together helps to improve ejaculation and blood flow in the genital area.

How to do it: Lie on your back. Bend both knees and position your feet hip-width apart with your knees in line with your ankles. Put your arms flat on the floor with your palms against the ground and spread your fingers. Lift your pelvic region off the ground, allowing your torso to follow, but keep your shoulders and head on the floor. Hold the pose for 5 seconds. Release.

4. EAGLE POSE – (Garudasana)

Eagle is so sexy, it’s even in the Kama Sutra. To get the highest benefit from Eagle pose, it is important that you actively squeeze the inner thighs together. When you release the legs, fresh blood and oxygen rush to the pelvic region flooding through the cervix, preparing the whole area for some sweet, sweet, lovin’! Additionally, this pose requires steadiness and ease which is beneficial to reducing stress and anxiety. By drawing your Drishti (your eyes’ point of focus) to one point, you not only gain balance in the pose but in your emotional body as well as your mind has to focus, helping you to slow life down a little, allowing you to stay present and enjoy the breathtaking moments to follow.

How to do it: The major joints of your body should be aligned down the centre. Bend your knees. Balance on your right foot and cross your left thigh over your right. Fix your gaze at a point in front of you. Hook the top of your left foot behind your right calf. Drop your left arm under your right. Gently wrap your arms and hands together and lift your elbows towards the sky to help stretch the shoulders and the back of the heart. Draw your belly in towards your spine and your tailbone slightly downward. Ground down through all four corners of your standing foot. Hold for 5-10 breaths. Repeat on the other side by wrapping opposite legs and arms around each other.

5. ONE-LEGGED PIGEON – (Eka Pada Rajakapotasana)

There are many variations of Pigeon, and all of them are great for stretching and opening up and releasing deep tension in the hips, putting the mind in total chill mode. Tight hips can make sex uncomfortable, and they can also keep you from trying different sexual positions. By holding pigeon for a good amount of time, you bring attention to your breath and move away from your thoughts and into the present moment. This enhances your ability to create a sense of sexual intimacy with your partner.

How to do it: Bring your left shin parallel to the top of the mat, drawing the heel closer to the groin. Bring right leg into a straight line behind you. Slowly lower down to your forearms and rest your head in your arms, a block, or onto the mat. Hold for 10 breaths before moving to the other side.

Mays Al-Ali is a yoga teacher and nutritionist at HealthyMays.com