Yogis in ancient India believed yogic poses helped heal both the physical and spiritual selves, and had many benefits, including improving sexual drive and stamina. Yoga poses stretch and tone the body as a whole, with some targeting the intimate pelvic area to increase your sexual stamina. Although science has not shown that yoga helps with sexual stamina, a small amount of research shows it has promise, and many practitioners believe in its ability to promote overall health and well-being.
Upward Facing Dog
Begin on your stomach with the top of your foot flattened against the mat and your legs stretched outward. Tuck your elbows close to your body, with your hands flat against the mat, positioned under your chest. Keep your head in alignment with your spine, maintaining a straight, level position throughout the pose. Do not let your head fall. Exhale, tighten your stomach, pull your shoulder blades back and straighten your arms, raising your torso. Inhale and exhale as you feel a stretch. Do not lift your knees while you hold this position for 15 to 30 seconds. Slowly lower yourself to the mat and repeat Upward Facing Dog pose two to four more times.
Assume an all-fours position, lengthening your legs and moving onto your toes, and supporting your weight with outstretched arms. Position your wrists directly underneath your shoulders. Push your index finger into the floor as you pull your outer arms inward, and draw your shoulder blades back. Push your thighs upward while thrusting your tailbone downward, keeping your torso parallel to the floor at all times. Look down at the floor as you stretch your neck, staying in Plank pose for 30 seconds to one minute. This can be done on its own or as part of the Sun Salutation sequence.
Child's pose is a relaxing position, focusing on breathing and stretching. This pose is commonly used in sequences for calming anxiety and inducing sleep. Start by sitting on your knees and gently lowering yourself onto your heels. Reach both arms high into the sky and lower your torso toward to the ground. Rest your head on the yoga mat as your torso meets your knees. Bring your hands to the floor above your head and hold this position, breathing deeply for 30 seconds to one minute before rising.
Bound Angle pose is thought to energize the pelvic and abdominal organs. Stretch your legs out as you sit on your buttocks. As you exhale, cup your feet around the middle and guide your heels in toward your pelvis. Lower your knees on each side, feeling a stretch as your soles press together. Move your heels to your pelvis, holding onto your big toes with your thumb and first and second fingers. Lengthen your spine, drawing your tailbone down and your shoulders back. Hold this pose for one to five minutes, deeply inhaling and exhaling. To come out of Bound Angle, lift your knees as you inhale and straighten your legs.
- Ace Fitness: Upward Facing Dog
- Yoga Journal: Plank Pose
- Fitness Magazine: 8-Minute Workout: Yoga For Better Sleep
- Yoga Journal: Bound Angle Pose
- The Journal of Sexual Medicine: Eastern Approaches for Enhancing Women's Sexuality: Mindfulness, Acupuncture, and Yoga -- Lori A. Brotto, Michael Krychman, Pamela Jacobson LAc, Dipl OM
- MayoClinic.com: Female Sexual Dysfunction
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