10 yoga poses that will improve the quality of your sex

How yoga helps improve the quality of sex

Yoga classes develop flexibility and a sense of balance, but this is not a great advantage for those who do not like to curl into a ram's horn during sex.As a rule, sexual intercourse does not require special strength and dexterity - only endurance is needed, but you cannot pump it with the help of yoga. And yet, the ancient Indian practice can improve the quality of sex toy shop through the impact on the psyche.Daily stress reduces the quality of sex. Burnout at work along with high blood pressure and alcohol use increase E. Papaefstathiou, A. Apostolopoulou, et al. The impact of burnout and occupational stress on sexual function in both male and female individuals: A cross-sectional study / International Journal of Impotence Researcherectile dysfunction in men and reduce overall satisfaction from sex. In women, work stress reduces the amount of lubrication and negatively affects the ability to achieve orgasm.
Yoga classes help to reduce the levelstress A guide to yoga / NHS. Analysis of 42 scientific papers showedMC Pascoe, DR Thompson, CF Ski. Yoga, mindfulness-based stress reduction and stress-related physiological measures: A meta-analysis / Psychoneuroendocrinologythat regular yoga classes reduce the level 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 cholesterol levels.Yoga asanas shift the balance of the autonomic nervous system from the sympathetic division responsible for the fight or flight response to the parasympathetic, "calm" division. And this is reflected in the ability to be excited and enjoy sex.The connection between sex products satisfaction and yoga has been little studied, but there is still some data from Indian scientific works. Yes, in one research V. Dhikav, G. Karmarkar, et al. Yoga in female sexual functions / Journal of Sexual Medicine12 weeks of practicing yoga asanas for an hour a day significantly improved all criteria for the quality of sexual life in women, including desire, arousal, lubrication, orgasm and satisfaction. The ancient practice also helps men. In a different experiment V. Dhikav, G. Karmarkar, et al. Ejaculatory disorders: Yoga in premature ejaculation: A comparative trial with fluoxetine / Journal of Sexual Medicinescientists have tested whether yoga can beat premature ejaculation.The experiment involved 68 people divided into two groups. Approximately half of the men took fluoxetine, the rest did yoga for an hour a day. After eight weeks, all men in the yoga group showed significant improvements.The scientists hypothesized that yoga's positive effects are due to a shift in the autonomic nervous system toward the parasympathetic division, which provides greater control over ejaculation.

What positions to perform to improve the quality of sex

Here are a few postures that were used in both of the studies mentioned above (except for the fish posture, which was not found in the male experiment).

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 arrange the pelvis between them.Put your palms on your knees, straighten your back, straighten your shoulders, stretch your crown to the ceiling. Make sure that your back remains straight, without excessive arching in the lower back. Stay in this pose for 1-5 minutes. Watch your breath - let the focus of your attention be only inhalations and exhalations.If you have knee problems or feel uncomfortable in this pose, place a rolled-up blanket or yoga block under your pelvis.

2. Yoga mudra

There are several variations of this pose: with legs crossed in Turkish or folded into a lotus position - full or half.Try starting in half lotus position.Sit on the floor and stretch your legs out in front of you. Bend your right knee, grab your foot with your hands, and place the back of your left thigh as close to your groin as possible, with your heel right next to your pelvic bone. Move your left foot under your right thigh.Make sure that the weight of the body is evenly distributed on both sitting bones, and the back remains straight from the coccyx to the skull.If you feel comfortable in this position, try the full lotus position. 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 way and slightly push your feet forward so that your shins are approximately parallel to each other.Then put your hands behind your back and grab 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 get your head to the floor, place a rolled-up blanket or yoga block under your forehead.Hold the pose for 30-60 seconds, rise up and repeat two more times.

3. Cobra Pose (Bhujangasana)

Lie on the floor on your stomach, put your legs together and stretch your socks so that the back of your feet lies 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.Raise your chest off the floor, arching your back, straighten your shoulders and open your chest, look up 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 way you can bend more.Hold the pose for 30 seconds, lower yourself onto the mat, rest, and repeat two more times.

4. Bow Pose (Dhanurasana)

Lie on your stomach, stretch your arms along the body. Bend your knees, lift your shins and grab your ankles with your hands.Maintaining a 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 (Matsyasana)

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, arch your back, tilt your head back and place the top of your head on the mat. Make sure that the bulk of the weight falls on the elbows. If you feel tension in your neck , press a little more on your forearms to shift the load on them.Hold 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, put your legs together, put your hands on the sides of the body. 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 without holding your breath. At the end of the time, return to the starting position, rest a little and repeat two more times.

7. Shoulder stand with support (Sarvangasana)

Lie on your back, stretch your arms along the body, bend your knees and place your feet closer to the pelvis. With an exhalation, lift the pelvis off the floor and lift it up, placing the body vertically. Press your chin to your chest and make sure that your body weight is on your shoulders and not on your neck.Bend your elbows, move them closer to each other and place your palms on your lower back, supporting the body with your hands. Straighten your knees, tighten your buttocks and stretch your body in one straight line from your shoulder blades to your feet.Hold the pose for 15-30 seconds, and then bend your knees and gently roll your back to the floor, and then your pelvis. If you feel pressure on your neck, place a few folded blankets under your shoulders so that your body rests on them and your head on the floor. This will take the pressure off your cervical spine and protect you from post-pose headaches.

8. Half Pose of Matsyendra (Ardha-Matsyendrasana)

Sit on the floor, stretch your legs out 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 hand on the floor behind your back. Raise your left arm up, then rest your left elbow on the outside of your right knee and straighten your arm, pressing the back of it against your shin. Place your palm on your foot.Twist your body so your shoulders are facing the wall to your right. Straighten your chest, lower your shoulders and look towards your right arm. Hold the pose for 30 seconds, breathing 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. With an inhalation, raise your straight arms up above your head so that they are on the same level with your ears.With an exhalation, stretch your chin forward and, trying to keep a straight back, lean forward towards your legs. Grasp your big toes, lower your elbows to the floor on either side of your feet, and lie on your stomach on your feet.If stretching is enough for you , you can put your hands behind the soles and clasp your fingers together. If flexibility is not enough, bend your knees slightly and try to lengthen your back with each breath, and with each exhalation, lower your stomach lower to your legs. Also, to facilitate the asana, you can put a blanket rolled up in a roll under the pelvis.Hold the pose for 30-60 seconds, gently deepening the stretch, then rise to the starting position, rest a little, and repeat two more times.

10. Corpse Pose (Shavasana)

This is the pose of complete relaxation, which ends all yoga classes. Lie on the floor on your back, slightly spread your hips, stretch your arms to the sides of the body. Close your eyes and relax completely.If you find it uncomfortable to lie in this position, try placing a double-folded blanket under your head. The main thing is that the neck should be in a natural position, and not come forward.To relieve discomfort in the lower back, you can place a roll of a blanket under the thighs near the buttocks. This will tilt your pelvis, keep your lower back flat on the floor, and keep you in a comfortable position without over arching.Spend 5-10 minutes in the pose, trying not to get lost in your thoughts, but to concentrate on your breath and the sensations of your body.

How often to practice

Train every day. You can do it in the morning , right after waking up. Such exercises will help stretch and stretch muscles that are stiff after sleep, as well as help the brain respond more calmly to everyday stresses.If you don't have time in the morning, try exercising in the evening after work. This will help to calm down and release tension from the body and mind. In addition, due to the higher temperature of the muscles, the body will be more plastic and more obedient than during the morning session.Try not to skip your workouts: in studies, the positive effect was observed after daily classes for 8-12 weeks, so it makes sense to become a real fan of yoga.But don't be discouraged if you have to skip workouts. After all, the main task is to relieve stress.