The Yoga Sequence That Makes Sex More Fun

Updated on 2/14/2017 at 5:00 PM

POPSUGAR Photography / THEM TOO

POPSUGAR Photography | THEM TOO

What you've heard is true: yogis do it better. With improved flexibility, body awareness, stress reduction, and controlled breathing (an essential for any woman who has difficulty reaching the big "O"), yogis are able to translate the many gifts they've learned on the mat to the bedroom.

If you can't let loose in certain positions, or you constantly say "ow!" when you and your partner want to try something new, this short yoga sequence will alleviate those common issues. This relaxing yet energizing sequence brings special attention to your back, hips, and hip flexors — three of the most common trouble zones that can lead to discomfort during sex. When all is said and done, you'll be tempted to step off your mat and underneath the sheets . . . or on top of the sheets . . . or on the couch (you get the picture).

Downward Facing Dog

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees should be underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into an upside-down "V" shape called Downward Facing Dog.
Spread your fingers wide, and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for 10 breaths.

Warrior 1

From Downward Facing Dog, step your right foot forward between your hands. Turn your left heel in slightly, press into your feet, and lift your torso up.
Keeping the front thigh parallel to the floor, raise your arms in the air and press your palms together. Draw your shoulder blades down toward your hips, and gaze up toward your hands.
Stay here for five breaths.

Reverse Warrior

From Warrior 1, gently arch your back and rest your left hand on the back of your left leg. Raise your right arm overhead, feeling the stretch through the right side of the body. Make sure you continue to lower your hips and press your front knee forward so it's directly over your right ankle.
Remain here for five breaths. Lift your torso up, place your hands on the floor, and move back into Down Dog.
Step your left foot forward, and perform Warrior 1 and Reverse Warrior on the other leg. Then step back to Downward Facing Dog.

Standing Forward Bend

From Downward Facing Dog, slowly step forward to the top of your mat, let your feet meet your hands, and grab your big toes.
On your inhale, gaze forward with a flat back, and as you exhale, engage your abs, and fold forward. Tuck your chin in toward your chest, relax your shoulders, and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes, straightening your legs as much as possible. Place your hands on the ground, fingertips lining up with your toes.
Hold here for five breaths, then plant your hands on the ground, and step back to Downward Facing Dog.

Pigeon Pose

From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat.
Stay here with your hands resting on your hips or your right leg, or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least 10 breaths. Once you're ready, plant your hands on the floor and push your hips to the sky for a quick Downward Facing Dog or Three-Legged Dog.
Then step your left knee forward for Pigeon Pose on the other side, before stepping back to Downward Dog for five breaths.

Intense East

From Downward Dog, drop your knees to the mat, and come to sit with your legs extended in front of you, toes touching. Place your palms behind your hips about six to eight inches away, with your fingers pointing toward your toes.
As you inhale, press into your hands and feet firmly, lifting your hips into the air. Lift them as high as you can so your spine is in a long line. Slowly release your head back, looking behind you and opening through your throat.
Stay here for five deep breaths, then lower your hips back to the floor.

Extended Squat

From Intense East, lower your hips to the floor and sit up coming into an Extended Squat.
Release your hands to the floor, and walk them out in front of you, allowing your belly to fall between your knees.
Stay here for five deep breaths.

Boat Pose

Begin sitting on your mat. Lift your knees up to your chest and work on balancing on your sit bones (the bottom of your pelvis).
Keep your shins parallel to the ground (as shown), draw your navel toward your spine, and work on slowly straightening your legs up. If your back starts to hunch, bring your shins back down.
Hold for five breaths.

Savasana

After Boat Pose, slowly roll back for a sweet Savasana. Lie on your back, and close your eyes. In order to relax and open your body fully, extend your arms a few inches away from the body, with your palms facing up.
Bring about 15 to 20 inches between your feet, allowing your feet to fall open with your toes pointing out. Actively shrug your shoulders and shoulder blades down toward your hips. Lengthen through your spine as much as possible, and try to press the small of your back into the floor.
After you've found a comfortable position, enjoy the stillness for five to 10 minutes.