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Yoga can not only help improve your physical and mental well being, it can also help you turn into a master in bed. There are a number of poses that can help improve blood circulation and strengthen muscles in the pelvic area. We asked fitness experts Bharat Thakur and Mickey Mehta to suggest easy poses that can help people scale peaks of ecstasy.
“What should be a creative act (sex) has become mechanical and routine for a few minutes of stress relief,” says Bharat Thakur. “Yogic postures make you supple and relaxed, so your body functions beautifully. Yoga helps your sensual, mental and physical aspects together to work in harmony.” Mickey Mehta agrees: “The benefits of yoga in enhancing sexual energy and libido (especially in men) have been well documented. Yogasanas like pelvic lifts, and suryanamaskar improve blood circulation and are crucial for sexual function.”
Both recommended the cobra pose or bhujangasana, saying that it's back-strengthening abilities also extend to stimulating the body's sexual chakra, improving the individual's sexual performance overall.
Thakur also recommends mula bandha (or root lock) that is similar to a Kegel exercise. “This neuromuscular lock balances your sexual hormones while simultaneously exercising your inner muscles, giving you a better control over orgasms." Mehta says that at a more advanced stage, this exercise should be performed during most yogic postures.
Here's how to do it: Sit with your back straight, and legs folded in. Place your hands on your knees and exhale. Now hold your breath. Imagine having to stop passing urine while in the middle of doing so. Squeeze your genital-anal muscles and hold for 5-10 seconds. Slowly release while inhaling at the same time. Repeat 3 times.
Here are a some yoga moves that Thakur and Mehta recommend to improve your overall sexual performance. "These are long-term exercises, not quick fixes. Most importantly, they create an awareness of your body, and how to discipline that awareness in the right direction during any act," says Mehta.
This posture unblocks your whole body by opening your hips and spine, building better endurance. It also helps in de-stressing your whole system — you'll feel lighter and relaxed, yet energetic enough to perform better in bed.
Directions: Stand on your knees, and slowly grip your heels with your hands pushing your hips forward, arching your back and dropping your head backwards. Breathe normally holding the posture for 10 to 30 seconds. Repeat 2-3 times.
A supple spine goes a long way in experimenting and lasting longer. This move helps build spinal strength and relaxes the lower back. Breathing rhythmically in this position, will also aid harmonising your breath with your partner — a popular tantric move to connect better.
Directions: Place your knees and hands perpendicular to the ground, on the floor. Now inhale slowly while arching your back towards the floor. Hold for a moment and slowly exhale arching your back away from the floor, upwards like a cat. Repeat this cycle 10 – 20 times in a slow rhythmic fashion.
This posture primarily opens the hips and the inner thighs, increasing your endurance and your flexibility (in the groin area) to try more positions.
Directions: Sit with your back straight and bring your feet together. Gently press your knees with your palms stretching the groin region and try to bring your knees all the way to the floor. Hold for 20-30 seconds. Repeat 3 times.
This pose strengthens your pelvic muscles and your core. It will also ensure a rush of blood to your genital area as it stimulates the basic chakra in your body, increasing your libido. Attempt to perform Kegel's exercises in this position to strengthen your pelvic muscles further.
Directions: Lie on your back with your knees bent, and bring your feet as close to your buttocks as possible. Squeeze your thighs and buttocks, then lift your torso and press down on your feet. Try to lift your navel as high as possible. Hold the position for at least 30 seconds and work your way up to 3 minutes. When you have completed the set, slowly lower your back to the mat one vertebra at a time until you are flat on your back with knees still bent. Repeat the exercise 3 times.
Aside from stretching your thighs, this position strengthens your pelvic floor. The weight bearing on your pelvis will increase the blood flow to the area, aiding cellular regeneration (a process that slows down as you age, reducing your libido). It also helps increase your balance capabilities for standing postures.
Directions: From a standing position, step your right leg forward a few feet, and bend your right knee keeping your left leg straight. Your knee should be at a right angle to the floor. Do not allow your knee to extend past your ankle. Your arms can rest on your hips or if you need support, place them on either side of your right foot. Feel the stretch in your inner left leg and the strengthening in your right leg. Take 10 slow deep breaths as you hold the position. Return to the standing position, and do the same on the other side, bringing your left foot forward into the lunge.
Staying in this asana takes some endurance, which will stand you in good stead when trying a position you are not comfortable with. It helps build flexibility in the groin and thigh area as well.
Directions: Stay on the mat in a table pose. Keep your ankles behind your knees and turn your feet towards the sides. Keeping your palms pressed to the floor lower yourself on the elbows and arms. Exhale and press your hip backwards to feel the stretch in your hips and thighs. Breathe in and hold for 30 counts. Rock your hip forward as you relax your breath. Come back to normal position and repeat.