A study in the Journal of Sexual Medicine found that guys increased their sex drive, lasted longer in bed, and had more orgasms after performing yoga for 12 weeks. And when females did three months of yoga, they saw a boost in arousal, and an increase in lubrication and orgasm, according to a similar study in the Journal of Sexual Medicine.
The researchers believe that yoga poses may stimulate blood flow to your nether regions, strengthen pelvic muscles, improve endocrine function, and lift your mood, which all play important parts in sexual functioning. So where should you and your lady begin? Try these must-do partner moves now for greater pleasure in the bedroom later.
Seated Twist
This twist isn't just good for strengthening your core and aiding in digestion, it also brings you and your girl closer together, says Garth Hewitt, a yoga teacher at Equinox in Los Angeles, California. How close? "You can feel each other breathing," he says.
DO THIS: Sit cross-legged, back-to-back. Turn your head and torso to the right. Reach for her left thigh or shin with your right hand and your right thigh with your left hand. Have her do the same to you. Breathe deeply. Deepen the twist by pulling on each other's legs. Hold for 5 to 10 breaths before switching sides.
Seated Wide-Legged Twist
This partner move can help loosen up the inner thighs, hamstrings, and shoulders, Hewitt says. Increasing your flexibility can make sex positions more comfortable and easier for the both of you. Plus, it never hurts your relationship to spend more time holding hands.
DO THIS: Sit facing each other on the floor with your legs straight and in a "V" position. Your feet should be touching (bend your knees slightly if you need to). Grasp each other's right arms with your right hands. Keeping your back straight, gently pull your chest toward your right foot with the aid of her arm, reaching your left arm over your head and toward your right foot. She should do the same. Breathe deeply for 5 to 10 breaths and repeat on the other side.
Assisted Locust to Down Dog
This two-part move stretches and strengthens both the front side and the back side of your body, relieving tension and making it easier to move into more challenging positions, says Jake Panasevich, a yoga teacher who trains the Major League Soccer's Philadelphia Union.
DO THIS: Lie face down on the floor with your toes pointed back and the tops of your feet on the floor. Press your legs down firmly against the floor, and lift your head and shoulders off the floor a few inches, reaching your arms back along your sides with your palms facing the floor. Have your partner stand over your legs and press on the middle of your calves, which allows you to lift your upper body more. Release your chest to the floor after 5 deep breaths.
Next, get in a plank position. Pushing your hands into the floor, shift your hips up and back toward the ceiling. Your body should look like an inverted letter "V." Keep your arms and back straight, but bend your knees if you need to in order to hold the pose comfortably. Then have your partner stand between your arms and press her palm into the middle of your lower back near your waistband to deepen the stretch. You should feel a stretch down the back side of your legs and your shoulders.
Hold this pose for 10 breaths, and then switch places with your girlfriend and repeat.
Seated Forward Bend with Backbend
This one requires substantial strength, flexibility, and balance, so proceed with caution. But if you can hold the pose safety, it provides an incredible stretch for the back, chest, and hamstrings. And you'll definitely have fun getting there with your girlfriend. You'll depend on each other for balance, but even if you're wobbly, it makes for laughter and bonding.
DO THIS: Sit back to back with your partner. Your legs should be out in front of you, bent if necessary, with your feet flexed; her legs are bent with her feet flat on the floor. Fold forward until you feel a gentle stretch. Your girlfriend should lean back against you as you fold, lying back on you and bringer her feet in closer for support. If you feel stable here, have her bring her arms overhead and reach for your toes. Her weight will be on your back, pushing you deeper into your fold. If she feels steady here, she can extend her legs straight and you can grab her wrists here to pull her deeper into her stretch. Switch and repeat, but remember to go slow and be careful, since you probably weigh substantially more than her.