Having the word ‘sex’ in general conversation is considered a taboo in India and elsewhere despite the fact that it is the third most basic needs after hunger and thirst. But in ancient India, people were perhaps less shy about it given the various sanskrit texts dealing with the subject. Vatsyayana’s Kamasutra is the classical literature on this aspect of human life underscoring its importance.
No wonder, the four goals of human life have been dharma (righteousness), artha (wealth), kama (lust and pleasure) and moksha (liberation). In Hindu philosophy, the concept of purusartha (object of human pursuit) comprising these four goals have been thoroughly discussed.
Each human being is different and hence their pursuit of happiness is different. While some may find pleasure in wealth creation, the others may prefer to follow the path of dharma. Similarly, some may like to go in search of the ultimate truth adhering to the dharma. But the pursuit of dharma and moksha has been considered superior to the other two goals.
Vatsyayana’s Kamasutra covers the love and pleasure part of the human lives. It has been considered the most popular treatise on sexuality, eroticism and love life. Written in a mix of prose and verses, the text extensively discusses methods for courtships, identifying right partner, sexual positions and other related topics.
The temples of Khajuraho, a UNESCO World heritage site, in Madhya Pradesh feature various erotic statues depicting sexual positions. Built over 1000 years back, the temples depict the union of man and woman which is integral to birth of new life.
To be sure, Kamasutra is not the only ancient text discussing the topic of emotional fulfillment.
This clearly shows that the subject was given due importance. The desire to have sex is one of the basic human emotions and if it goes unfulfilled there could be negative impact on overall physical and mental health. Stress is one of the main culprits affecting emotional life of the people in modern times. It is seen as a major reason behind steep rise in cases of sexual problems. Regular practice of yoga helps reduce stress level and significantly improves confidence. It brings down the level of cortisol in the body
Yoga not only helps increase physical strength and stamina but some of the poses are recommended for better sexual life. After all, yoga is a lot about focus and being in present moment which is pre-requisite for good sexual life. Here are some of the asanas that will increase your vitality and libido:
Baddha Konasana or Butterfly pose
Those standing or sitting for long hours often complain of tight hips and lower back pain. Butterfly pose is very effective in opening hips and bringing flexibility in the thighs. It strengthens inner thighs, works well on the groin and loosen up the areas around that. Baddha Konsana improves blood circulation and stimulates digestive organs. It offers relief to those suffering from erectile dysfunction.
Athletes or those cycling and running can prevent themselves from hip injuries by regularly practicing this asana. It is a sitting pose one and simple enough to be done by people of any age group.
How to do it:
- Sit straight on the floor with soles of the feet pressing each other to look like a winged butterfly
- Bring your feet as close as possible to the pelvis
- Hold the feet with hands and flap your legs
- While inhaling feel the energy the energy in your spine
- With each breath out feel relaxed
- Stay in the position for 2-3 minutes
The butterfly pose releases the tension in the lower part of the body and you feel relaxed. It also helps in health bowel movement. This pose also provides relief from menstrual discomfort.
Upavistha Konasana or Wide-legged Straddle
Upavistha Konasana or Wide-legged Straddle removes stiffness from your legs and hand muscles and makes your spine stronger. It is also recommended for a better conjugal life as it makes the groin muscles more flexible and allows movements swiftly. The asana also makes pelvic floor muscles stronger which helps deal with the problem of premature ejaculation. Besides, it also helps in relieving menstrual cramps and is good for your kidney health.
Upavistha Konasana also opens the hip area and hamstring muscle. It tones inner thigh muscles and increases blood circulation to abdominal area, lower back and pelvic area.
How to do it:
- Sit on the floor comfortably in Dandasana or with legs extended out in front
- Straighten your back as much as possible. If needed use a support your lower back
- Exhale and open the legs as much as possible as per your comfort
- Keep your palms in front of you
- Bend forward
- Position your elbows in such a way as to bring you chest forward towards the floor
- Move forward only till the point you are comfortable
- Lift your head up and chin down
- Stay in the pose for a few seconds
Bitilasana Marjaryasana or Cat and Cow pose
In Sanskrit, marjari means cat and bitila means cow. The asana is a combination of the two asanas.
Bitilasana Marjaryasana or the Cat Cow Pose is a good workout for your back removes stiffness from the area. It is also good for your sex life as it massages the reproductive organs and strengthens pelvic floor muscles, hips etc. The asana helps you achieve better and more intense orgasm and boosts overall performance. The pose is also considered good for digestion and relieves menstrual cramps. It helps alleviate stress and makes relationship better in general.
It opens the heart chakra which improves the energy flow and enhances self-love, trust, and unconditional love.
How to do it:
- Come on your knees and place the palms on the floor
- The knees should be under the hips and the hands should be positioned directly under the shoulders
- Inhale and raise the neck while taking the spine inwards and throwing out tail bone
- Exhale and lower the face bringing the chin down
- Move spine inwards and outwards with the movement of breath
- Practice this for 10-12 rounds
Eka Pada Rajakapotasana or One-legged Pigeon pose
This pose opens up the hips and alleviates built-up stress and anxiety. Done in proper alignment, the pigeon pose stretches the legs, hamstrings, calves, pelvis, groin, and spine. It brings strength and flexibility in the body and also has a calming effect on the mind. Bringing attention to the breath improves focus.
With the opening of hips and lower part being flexible, various sexual positions can be tried. Pigeon pose is also recommended to women for improving their sexual health.
Regular practice increases body flow towards the pelvic area. It opens chest and strengthens the respiratory system. All in all, pigeon pose is one of very effective deep backbend asana and good for sexual health.
How to do it:
- With your knees and hands form the table.
- Bring your right knee forward towards your right wrist
- Bring the ankle near the groin region
- Move your left leg back so as your toes are facing upwards in the direction of ceiling
- Take your body towards the front and hold your left toes with your right hand.
- Stay in the position for few breaths and then gently come back to the cat position.
- Then repeat the asana for a couple of times.
- For beginners it may be slightly difficult and may require external support but with each passing day one feels comfortable.
Anand Balasana or Happy baby pose
Anand balasana is the pose babies are generally seen when playing on their own and being in sheer joy. It is really amazing and anybody would like to be in. It reflects happy state of mind. Anand Balasana opens hips, thighs and groin. It stretches the hamstrings, lengthens the spine and releases tensions in lower back. It is quite popular now among the practitioners. Regular practice allows you to stretch out your legs comfortably thus making different sex positions easier.
How to do it:
- Lie down on the mat and open your knees slightly
- Inhale and raise your legs and bring the knees closer to your chest
- Now hold both of your feet thumb with your fingers
- Push the chin towards chest
- Open up your hips and extend your legs for a good stretch
- Hold the position for 30-60 seconds
- Anand Balasana also improves digestive system as internal organs get massaged during the pose.
Utkatasana or Chair pose
Utkatasana or Chair pose strengthens thighs, ankles and shoulders. It generates a lot of heat in the body and improves metabolism. Beginners or obese people may find it difficult in the beginning but practice for a week or two makes the pose gradually easy. Chair pose opens the chest and standing in the pose for a few breaths increases heart rates and improves blood circulation. Digestive organs also get strengthened. It builds stamina across the whole body and removes lethargy. Utkatasana is a powerful pose which tones the nervous system and brings confidence on the face.
How to do it:
- Stand straight
- You must put equal weight on both legs as to strike a perfect balance
- Slowly bend your back as if sitting on a chair without actually using one
- Don’t do it with a jerk and keep your movements slow
- Hold it for 10-15 seconds
- Repeat the asana for 4-5 times
- Chair pose tones up thighs and buttocks. It adds to vitality and sexual health by improving orgasm and libido.
Balasana or Child’s pose
Bala means child in Sanskrit. The Child’s pose or Balasana which is a highly relaxing pose is similar to fetal position. It helps in releasing stress from back, shoulder, neck, buttocks etc and calms the central nervous system. It also helps in opening up of hips and helps improving your sex life.
The focus of the asana is on breathing and relaxing the body and it helps fantastically in alleviating stress and anxiety.
How to do it:
- Start the asana by sitting on your heels
- Position your hips on your heels
- Your hands should be on the floor with palms facing up
- Bend forward and bring your forehead towards the floor
- Your thighs should gently press your chest
- Hold the position for a while
Bhujangasana or Cobra pose
Bhujangasana or Cobra pose strengthens spine and gives good stretch to chest, shoulders and abdomen. It opens the heart and lungs improving the respiratory system. Cobra pose increases blood flow and reduces fatigue. It also stimulates reproductive organs. It helps both men and women in increasing their sexual power.
How to do it:
- Lie down on the floor on your stomach with soles of your feet facing upwards
- Rest your forehead on the ground
- Legs must be held close together
- Place both hands on the floor under your shoulders
- Inhale and lift your head, chest and abdomen while navel should continue to touch the floor
- Hold the pose for some time and return to original position
- Repeat for a few times
Setu Bandhasana or Bridge Pose
Setu bandh asana or bridge pose is one of the best asanas for spine and brain. It also burns belly fat and stretches the chest. Bridge pose has an excellent effect on mental health as it alleviates stress and mild depression. It strengthens pelvic muscles to avoid pain during intimacy.
How to do it:
- Lie down on your back
- Fold your knees up
- Keep your arms at the side of your body with palms facing down
- Inhale and lift your lower, middle and upper back
- The chin will slightly touch your chest
- Carry your weight on your shoulders, arms and feet
- Hold the posture for a few minutes
Return to the original position slowly and repeat a few times
Manduka in sanskrit means frog. As the final posture resembles that of a frog the asana has been named after manduka. Those carrying extra flab in belly, thighs and hips would find this asana very useful. It is extremely beneficial in acidity, constipation and other problems related to abdomen. It is also good for controlling blood sugar level and digestive disorders. It also improves mobility around hip and groin area. It relieves from stress and anxiety. Mandukasana helps improve blood circulation and enhances sexual health.
How to do it:
- Begin in a table top position on your hands and knees
- Bend your knees, away from each other
- Place your palms on the floor.
- Jump as far as you can
- Do it a few times.