5 Exercise Moves That Can Improve Your Sex Life
Yoga can serve endless purposes — including improving your sex life — so much so, in fact, that come February 9 305 Fitness will be launching Yoga 4 Better X. The 55-minute flow will build on traditional vinyasa flow to, as the studio says, “awaken dormant internal energies, while improving strength, flexibility, and mental focus.” Inspired in equal parts by dance and yoga, the class will use a rhythmic flow to match movement with music and with breath and the “X” in the class’s name will constantly be changing (i.e., they will have classes where the “X” will be “sex” but will also be “sense,” “feel,” “body,” and “let go”).
We asked the studio to give us a little preview in anticipation of its much buzzed about new addition. Here’s a look at five moves to add to your yoga practice that will boost your sex life.
1. Trikonasana (triangle pose)
Step the feet wide apart across the length of the mat. Raise your arms out to the sides, to shoulder level, palms facing down. Turn the right foot out (toes face the front of the mat) and the left foot slightly to the right. Keeping the legs extended, reach the right arm forward to move the torso over the right leg and then place the right hand on the shin, a block, or the mat. Raise the left arm to the ceiling and turn the head to look at the left thumb, keeping your hips, spine, shoulders, and head in one line. If there is any discomfort in the neck, look straight out or down at the mat. Breathe evenly and stay for 5-7 breaths. Then repeat on the other side.
2. Shanti warrior (peaceful warrior)
Step the feet wide apart across the length of the mat. Raise the arms out to the sides, to shoulder level, palms facing down. Turn the left foot out (toes face the front of the mat), the heel of the left foot is in line with the arch of the right foot, then turn the right foot slightly to the left. Bend the left knee to a 90-degree angle, keep the right leg extended, and the right foot rooting into the mat. Turn the head to gaze at the left hand.
Flip the left palm to face the ceiling, then using the strength of the core, send the right side of the torso up and over the back leg, making a “C” shape with the spine. Reach the left arm up to the ceiling and slide the right arm down the right leg or wrap it behind the back. Keep the gaze on the left palm and breathe evenly for 5-7 breaths. To come out of the posture, bring the torso back to a neutral spine, stacked over the hips, then repeat on the other side.
3. Malasana (garland pose)
Come to a standing forward fold. Bring the feet about the width of your mat, wider than hip width distance, and turn the toes out slightly to face the diagonals. Bend the knees and lower the hips toward the floor into a deep squat. Keep the knees safe by making sure that they are tracking over the toes. Reach the arms forward between the legs, then bring the palms together at the chest, elbows pressing against the inside of the shins.
Inhale to bring more length to the spine, exhale place the right palm outside the right leg (elbow still inside of the shin) and reach the left arm up to the diagonal opening the chest to the left. Stay for 5-7 breaths and on an inhale come back to palms at heart center. On the next exhale, place the left palm outside the left foot, reach the right arm toward the high diagonal, and allow the chest to open to the right.
4. Bakasana (crow pose)
From Malasana (garland pose), extend the arms forward to place the hands on the mat shoulder width apart. Lift the hips up, bring the feet close together, and come onto the tiptoes. Bend the elbows slightly, widen the knees and press them onto the back of the upper arms as close to the armpits as possible. Slowly lean forward, transferring the weight from the feet to the hands. Once the weight is on the hands, lift one foot of the ground and then the other using the strength of the core. Keep the toes together, feel the spine round slightly due to the engagement of the core pulling in and up, then straighten the arms as much as possible. Make sure to keep the fingers pressing into the mat to protect the wrists and keep the gaze on the mat. Breath evenly for 5-7 breaths.
5. Utthan Pristhasana (lizard pose)
From down dog, step the right foot forward between the hands to a lunge. Place both arms inside of the right leg and bring the forearms to the floor. Reach the left heal back to keep the left thigh lifted and the chest reaching forward. This pose can be modified by placing the left knee down on the mat or placing the forearms on a block. Breathe evenly for 7-10 breaths, then switch sides.