This past summer, not only was my apartment a crash pad for my circle of friends, the walls were also privy to some pretty racy conversations about health, yoga, and sex. When it comes to yoga and sex, I’d like to spill the secrets on how an extra class or two at your studio will make you stronger on the outside + inside, increase your flexibility, up your confidence in the bedroom and increase awareness.

Endurance | With consistent yoga practice, stronger quads may give you the feeling that you can run forever, but you’ll also gain more endurance during sex.

Practice your Kegels | There are certain yoga practices that also target your inner pelvic floor muscles, which when held during sex, can heighten pleasure for both you and your partner. The yogic practice of holding mula bandha, which most people know as Kegels, targets this area specifically.

Flexibility | If you love to get creative in the bedroom, with regular yoga practice you can comfortably and confidently try new positions with a reduced risk of injury. Bonus: you’ll have loose hamstrings, hips and a strong spine.

Confidence | When you feel strong and beautiful in your body, that positive energy can make you feel so brave that your insecurities and fears peel away, allowing you to be playful and really let go. The fluid nature of a yoga practice and the strength it requires, will help you realize the full potential of your body. This allows you to feel feminine and bold at the same time.

Awareness | Being in the moment + allowing yourself to move freely + follow your fiery instincts = recipe for a great romp in the hay. And if there's one thing yoga teaches you, it's how to be in the present, to notice and follow the breath, to be calm, content, and blissful. With the ability to tune out day-to-day stresses, to bring your awareness inward and be in the moment, you'll open yourself to a deeper and more pleasurable experience.

Alright, so I’ve finally got your attention. If you’re interested in taking my advice and wanting to to capitalize on your next yoga class, check out these recommendations from Women’s Health Mag, as the best poses for increasing action time in the bedroom:

Child’s Pose

Stretches hips, quads, back

1. Kneel on the floor with big toes touching and knees about hip-width apart. Sit on your heels.

2. Lay your torso between the thighs and bring your forehead to the mat. Extend arms straight in front of you, palms on the floor. Close your eyes and breathe deeply. Stay here for at least one minute.

What’s in it for you

This go-to rest pose opens hips and relieves low back tightness.

BONUS: this pose helps you practice mindfulness: it helps you focus AND relax. It’s especially great for women who are trying to get their groove back in the bedroom.

Excited? Intrigued? If you get a chance to check out a Capoeira class at a studio near you, be sure to drop us a comment and tell us how your first class went in the 1) comments below or 2) tweet it to us or 3) leave us a comment on our facebook page so we can share it with our beloved community!

Downward Facing Dog

1. Start on all fours with your feet and knees hip-width apart. Position hands about shoulder-width apart and spread your fingers wide.

2. Pressing firmly through your hands, lift knees off the floor and straighten your legs. (If you have tight hamstrings, a gentle bend in the knees is fine).

3. Walk your hands forward a few inches and walk your feet back a few inches to lengthen the pose. Squeeze thighs as you press them toward the back wall. Press your heels back and down toward the floor (though they might not reach the mat).

4. Relax the head and neck and let your shoulder blades slide down your back toward your feet. Breathe deeply. Hold for at least one minute.

What’s in it for you

Down-Dog is a top-notch upper body-strengthener. And as an inversion (meaning your hips are higher than your heart), it increases circulation.

BONUS:

Downward dog calms the mind and invigorates the body, both important ingredients in good sex. Also, you can almost feel the tension sliding off your back when you do this pose.

Warrior II

Stretches hips, inner thighs, chest; strengthens quadriceps, abdomen, shoulders

1. From standing, step your feet about 4 feet apart. Turn your right foot so the toes point toward the front of your mat. Turn your left foot in 30 degrees.

2. Raise your arms to shoulder height, parallel with the floor, palms face down. Bend your right knee so your right shin and thigh form a 90-degree angle.

3. Gently tuck your tailbone down as you draw your abdomen in. Hold for 5 deep breaths in and out through the nose. Straighten the right leg and repeat on the opposite side.

What’s in it for you

This powerful pose will grant you long, lean, toned arms and legs as well as firmer core.

Plank Pose

Strengthens arms, back, shoulders, core, quadriceps

1. From Downward-Facing Dog, press into the palms and bring the chest forward so that your shoulders are directly over your wrists and you are in the top of a push-up position.

2. Press your heels toward the wall behind you and extend the crown of your head forward to form a straight line from the top of your head to your heels. Hold for at least 1 minute.

What’s in it for you

Plank is a simple but challenging way to build upper body strength - it works all of the major muscles in your arms, back, and core and requires only your bodyweight.

Fierce Pose

Stretches spine; strengthens quadriceps, ankles, back

1. Stepping your feet hip-width apart, spread through your toes to create a stable base. As you raise arms to the sky, palms facing each another, bend your knees and sit your buttocks back as though you were sitting into a chair.

2. Draw your abdomen in to eliminate any curving in the lower back. Put all your weight into your heels and be sure your knees do not extend past your toes. Hold for 5 deep breaths in and out through the nose. Rest for one minute. Repeat.

What’s in it for you

This pose is injury insurance, strengthening quadriceps, which provides stronger support around your knees, making them less prone to injury. Fierce pose also improves posture.

Tree Pose

Stretches hips, inner thighs; strengthens legs, spine, core

1. Stand with your legs and feet together, hands on hips. Transfer weight to your left foot as you bend the right knee and place the sole of the right foot on the inside of your left leg (beginners start at the ankle; more advanced yogis, raise the right foot to the inside of the left thigh). Gently press the right foot against the left leg.

2. Bring the palms of your hands together in front of the heart in prayer pose. Hold for 1 minute on each side. More advanced yogis: Raise your arms straight directly overhead, palms facing in.

What’s in it for you

On days when your mind feels scattered, practice this pose to get centered.

Garland Pose

Stretches low back, groin, hips, ankles

1. Stand with feet slightly wider that hip-width. Bring the palms of your hands together in front of your heart in prayer pose. Turn toes out slightly.

2. Deeply bend the knees, squatting down between your legs. Keeping palms together, gently press your elbows to the insides of your knees, opening up the hips. Keep the spine long, chest open. Feel tension in the lower back begin to melt away. Hold for at least 1 minute.

What’s in it for you

Drop into this squat to relieve tummy troubles like constipation and cramps.

Boat Pose

Strengthens core, psoas, quadriceps

1. Sit with knees bent, feet flat on the floor. Lean back slightly so you're balancing on your sit bones. Raise your legs so shins are parallel to the floor, knees bent.

2. Extend arms forward, parallel with the floor, palms facing each other. Keeping your chest high and your core engaged, begin to straighten your legs. Hold for 5 to 10 breaths. Repeat 5 times.

What’s in it for you

Boat a bulletproof core without straining your neck like crunches do.

Half Lord of the Fishes

Stretches hips, shoulders, back, neck; strengthens spine

1. Sit on the floor with legs outstretched in front of you. Bring the sole of the right foot on the floor outside of the left hip (right knee points to the ceiling).

2. Bend the left knee and bring the left foot to the outside of the right hip. Place right hand on the floor just behind your right hip. Lift your left arm to the ceiling. As you exhale, bend the left arm and place the left elbow to the outside of your right knee.

3. Lengthen your spine with each inhale and twist deeper with each exhale. Press the left elbow into your right leg to help revolve the upper body more and more. Look to the wall behind you. Hold for 5 to 10 deep breaths. Repeat on the opposite side.

What’s in it for you

This pose massages improves digestion and increase blood flow in the low belly.

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IS THIS LIST TOO SHORT?

Indulge about your favorite ‘sexy’ yoga pose or posture + how it changed things up for you in 1) the comments below, or 2) take a photo and tweet it to us, or 3) post it on our facebook page to share it with our beloved community.

XOXO

Michelle

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