Sex can mean connection, love, fun...but no matter what the significance, sex is more enjoyable if there is an orgasm in the mix! This special moment leaves us basking in that feeling that the entire body is awake—enlivened yet relaxed.
A yoga practice can help anyone wake up the sleepier parts of the body, making them more alive and sexually responsive. In yoga, we are using every muscle of the body to hold and transition through postures, all the while continuing to focus on breathing deeply, tuning out the exterior world, and staying connected to what is going on within us.
The pelvic-floor muscles play a huge role in sexual satisfaction and orgasm potential. If they are too tight, sex can be painful; if they are weak, the likelihood of achieving orgasm is greatly diminished. That's why yoga postures targeted at activating, stretching, and strengthening the pelvic floor can really take your sexual satisfaction to the next level.
The following poses are designed to wake up the whole body—especially those invaluable pelvic-floor muscles.
Seated breathing into forward fold
Sit very tall in a simple cross-legged position. Most of us benefit from sitting on something, a blanket, a block, or a bolster. This gentle inner-thigh opener is a great way to start to lengthen the inner thighs, which have a direct relationship to the pelvic floor. Begin to notice your breath. Most of us do not take full inhales and exhales. Start to fill the body to maximum capacity with the inhale; as you do this you will begin to stretch the diaphragm and the pelvic floor muscles.
Keep a long spine as you exhale until all of the breath leaves your body. You will begin to feel the abdominals engage to press the air from the lungs and a subtle lift of the pelvic floor. Repeat for 8 breaths, and then, keeping the length of the spine, fold forward. This gentle forward fold will begin to open the outer hip muscles that support the pelvis. Take 8 breaths here. Sit back up, and repeat with the opposite leg crossed in front.
Active baddha konasana into forward fold
Sitting tall, bring the soles of the feet to touch. Actively press the feet into each other and pull the toes back toward the top of the foot. Keeping the breath full, hold for 6 to 8 breaths, and then, maintaining the length of the spine, fold forward. This posture furthers lengthens the inner thighs and encourages the pelvic floor to stretch and gather with the breath.
On all fours, with the wrists beneath the shoulders and the knees beneath the hips, feel both hands ground to the earth while keeping the arms strong and straight. The shins press down to make the thighs strong. The arms and thighs are like pillars, and your spine undulates like a suspension bridge between the four pillars. As you inhale, the tail and heart lift to the sky; as you exhale, press the mat away, scoop the belly in, and round.
As you inhale and allow the tail to reach up, you once again stretch the pelvic floor. As you exhale completely and round, the pelvic floors lifts and gathers together, creating more pelvic floor integrity. Repeat for 10 cycles of breath.
Adho mukha svanasana (downward-facing dog) into plank
To awaken the entire body, start in downward-facing dog. As you inhale fully, shift forward until you arrive in plank. On the exhale, lift the low belly, feel the pelvic floor begin to gather, and head back to downward-facing dog. Continuing to move with the breath, take 10 cycles here.
Utkatasana (chair pose)
Keeping the weight more into the heels, sit back as you would into a chair. Keeping the entire foot on the ground, especially the inner foot that often gets light in this posture, reach the arms overhead. You will have to find a bit of tone in the low belly here. Imagine you are trying to zip up a tight pair of pants to get the lowest belly to lift. At the same time, get a sense that the outer hips are hugging toward one another. Keep that as you breathe fully and you will notice the breath more in the back body. This pose activates the pelvic floor from the hips hugging in and the belly lifting. Hold for 6 to 12 breaths.
Garudasana (eagle pose)
Start in chair pose. Cross the right leg over the left and wrap it around once or twice. If you find yourself struggling with balance, cross the legs and let the toes rest on the ground for support. Reach the two arms straight out front; cross the left arm under the right, wrapping once or twice. As you did in chair pose, feel the outer hips hug together and the lowest belly lift up. This posture further activates and strengthens the pelvic floor muscles. Hold for 6 to 8 full cycles of breath. Switch sides.
Lying on your back, bend knees and plant feet hip-distance apart. The knees align over the ankles. Inhale to lift the hips and walk the shoulders beneath you, interlacing the hands. (If this is difficult, just bend the elbows and let the fingers point to the sky.) The chin is parallel to the earth. Feel the feet ground evenly and the outer hips hug toward one another. The basin of the pelvis is soft and hollow and not thrusting to the sky. Hold for 6 breaths.
Bridge into eka pada variation
While staying in bridge pose and keeping the pelvis still, extend one leg to the sky. Hold for 6 breaths and then switch legs. Repeat 3 times. This posture greatly strengthens the outer hip muscles that stabilize and support the pelvis. When these muscles are weak, the bones of the pelvis can splay and the pelvic floor cannot adequately gather or strengthen.
From bridge pose, place a block at whatever height serves your body, beneath the sacrum. Extend both legs to the sky, keeping heels over hips. Let the thigh bones sink deep into their hip sockets and allow the blood to drain from the legs and into the pelvic bowl, nourishing all of the muscles you just worked. Hold for 1 to 3 minutes.