Yoga asanas to enhance sexual health and wellness: Improve pelvic strength, circulation, and hormonal balance with holistic practices.
Maintaining sexual health is more important than ever! An important aspect of sexual wellness is the health of our sexual organs and reproductive systems. Yoga for sexual health offers a holistic approach, combining physical postures, breathing techniques, and mindfulness, making it an excellent practice for both body and mind. We’ll explore five yoga asanas—Paryankasana, Bhadrasana, Setu Bandhasana, Sarvangasana, and Siddhasana—recommended by yoga expert Dr Hansaji Yogendra. These poses release tension, energise the pelvic organs, strengthen the pelvic floor muscles, and help balance hormones, all of which contribute to enhanced sexual wellness.
Does yoga improve sexual health?
Yoga can significantly improve sexual health. The practice of yoga focuses on enhancing physical flexibility, strength, and balance while also promoting mental relaxation and emotional well-being.
Here are some ways yoga can be beneficial for sexual health:
- Increased blood circulation: Many yoga poses stimulate blood flow to the pelvic region, which can enhance arousal and sexual function.
- Strengthening the pelvic floor: Certain asanas target and strengthen the pelvic floor muscles, which are crucial for sexual performance and pleasure.
- Improved flexibility: Regular practice can lead to increased flexibility, resulting in greater ease of movement during sexual activity and a more satisfying experience.
- Stress reduction: Yoga emphasises mindfulness and relaxation, which can reduce anxiety and stress, factors that often inhibit sexual desire and performance.
- Enhanced body awareness: Practising yoga helps individuals connect with their bodies, which can lead to improved intimacy and confidence in their sexual experiences.
- Hormonal balance: Some yoga poses can support hormonal regulation, which is vital for maintaining a healthy libido.
5 yoga poses for sexual health
Incorporating these five yoga poses into your wellness routine can lead to significant improvements in sexual health and overall intimacy.
1. Paryankasana (reclining pose)
Paryankasana is a relaxing asana that helps release tension in the body while improving blood circulation, making it an excellent choice for yoga to support overall health, including sexual health. This reclined pose encourages deep breathing and relaxation, both of which are vital for overall well-being.
Benefits:
- Enhances blood circulation: By lying down and relaxing, blood flow improves, offering nourishment to your pelvic organs.
- Promotes relaxation: This position can help ease stress and anxiety, creating a more conducive mental state for intimacy and emotional connection.
How to practice:
- Lie on your back with your legs extended.
- Slowly bend your knees and bring them towards your chest, wrapping your arms around your shins.
- Hold this position for a few minutes, focusing on your breath.
2. Bhadrasana (gracious pose)
Bhadrasana is a seated posture that enhances flexibility and strengthens the pelvic floor muscles, making it beneficial for yoga for sexual health. This asana fosters inner calmness and prepares you for meditation.
Benefits:
- Strengthens pelvic floor muscles: Regular practice can build strength, which is beneficial for sexual health.
- Improves flexibility: This pose opens the hips, promoting better blood circulation to the lower body.
How to practice:
- Sit on the ground, bringing the soles of your feet together.
- Hold your feet with your hands, and sit up tall.
- Breathe deeply and hold the position for a few minutes.
3. Setu bandhasana (bridge pose)
Setu Bandhasana, also known as Bridge Pose, is a powerful exercise that targets the lower back and pelvic area, making it an effective form of yoga for sexual health. It enhances blood flow to the reproductive organs and strengthens the body as a whole.
Benefits:
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- Increases blood flow: This pose effectively promotes circulation to the pelvic region, which can enhance sexual performance.
- Strengthens back and core: A strong back supports better posture, which can improve overall confidence and bodily function.
How to practice:
- Lie on your back with your knees bent and feet flat on the floor.
- Press into your feet and lift your hips towards the sky.
- Hold for 15-30 seconds while breathing steadily, then lower back down to the starting position.
4. Sarvangasana (shoulder stand)
Known as the mother of asanas, Sarvangasana is a significant inversion pose in yoga that helps regulate hormonal balance and improve blood flow to the pelvic organs, promoting overall sexual health.
Benefits:
- Regulates hormones: This pose stimulates the thyroid gland, which may help manage hormonal imbalances affecting sexual health.
- Improves blood flow: By reversing the blood flow, this pose nourishes the pelvic organs directly.
How to practice:
- Lie on your back and lift your legs to a 90-degree angle.
- Use your hands to support your lower back as you lift your legs further overhead.
- Hold this position for 30 seconds to a minute, breathing deeply.
5. Siddhasana (accomplished pose)
Siddhasana is a seated pose that enhances concentration and energy flow, making it beneficial for yoga for sexual health. It is often recommended for meditation and promotes a strong connection to your body.
Benefits:
- Improves focus and energy flow: This pose helps centre your mind, allowing for more profound experiences of intimacy.
- Encourages relaxation: By calming the nervous system, Siddhasana fosters a sense of peace and acceptance within yourself.
How to practice:
- Sit on the ground with one heel against your perineum and the other foot resting on the opposite thigh.
- Sit up straight with your hands on your knees.
- Close your eyes and focus on your breath for several minutes.
Holistic tips for enhancing sexual wellness
In addition to practising these asanas, consider incorporating holistic strategies that further nourish your sexual wellness:
- Dietary recommendations: Eating a balanced diet rich in fruits, vegetables, whole grains, and healthy fats can promote hormonal balance. Foods such as avocados, nuts, and seeds are particularly beneficial for maintaining sexual health.
- Ashwagandha supplementation: This Ayurvedic herb is renowned for its adaptogenic properties, which help reduce stress and enhance energy levels.
- Nadi shodhan pranayama: This breathing technique balances the body’s energies, enhancing emotional stability and calmness, which are necessary for a fulfilling sexual experience.
- Reconnect with nature: Spending time outdoors and connecting with nature can rejuvenate your spirit, reduce stress, and improve your overall well-being.
