They must, right? I mean, with the kama sutra and tantric yoga, and countless articles in men and women’s magazines on “the best yoga positions to… [improve your sex life/ have a whole body orgasm/etc]”, how could they not? But if so, then why?
In the yogi world, connections between yoga and sexual health have long been presumed. Indeed, yoga has been proclaimed to be an ailment for almost every sexual dysfunction (e.g., low desire, sexual pain (vulvodynia), erectile dysfunction, premature ejacuation, anorgasmia). But shockingly, until now, there has actually been almost no scientific research testing the effects of yoga on sexual functioning! In fact, after hundreds of years of existence, to my knowledge, there has been only one controlled study with men with premature ejaculation, which has demonstrated yoga to be an effective treatment (Dhikav et al., 2007). There has also been some recent suggestion that yoga may improve lubrication in older women (“peri-“ and “post menopausal”) (Dhikav et al., 2010), and in women with metabolic syndrome (Kim et al., 2013). To translate, these are groups of women in whom impaired genital vasocongestion (i.e., blood flow) has been well documented, and so the increase in sexual function due to improved pelvic health from doing yoga is follows quite logically… (Interestingly, and in contrast to the sparse research examining the effects of yoga, the study of the application of mindfulness techniques – which are part of yoga - into sex therapy, has been much more established…)
So if there’s been little actual scientific research, then are all these claims about the sexual prowess of yogis just hearsay?
Not quite. Doing yoga probably isn’t going to make you a “superstar” in bed (whatever that means!), and it won’t guarantee multiple simultaneous orgasms, nor directly alter your libido (in fact, if what “hardcore” yogis or sadhus say is true, then in the renouncement of attachment, a certain form of desire might actually decrease). After all, brahmacharya (the controlling of all sexual energy) is one of the yamas (prescribed restraints) of the path of yoga. However, here is what a regular practice of yoga asana will do:
1. Yoga decreases stress and anxiety, and improves general well-being.
There is significant and compelling empirical work (from psychological and neuroendocrine studies) showing that yoga leads to meaningful reductions in stress, anger and anxiety levels (sympathetic nervous system activity), and to improvements in relaxation levels, contentedness and general well being, both in the short term (e.g. pre to post yoga class), and over the long term. With depression and anxiety being perhaps the leading psychological contributors to sexual dysfunction (by altering attention and impeding interest/ pleasure before and during sexual activity), any treatment that can address these symptoms is sure to create more space for sexual enjoyment. Put quite simply, providing that there is adequate sexual stimulation, sex is better when both your mind AND body are all in!
2. Yoga increases body awareness and decreases body objectification.
Although there are some that proclaim achieving a “yoga body” as one of the benefits of doing yoga (I like to think that every body doing yoga has a yoga body!), perhaps one of the greatest effects of doing yoga is in the enhanced levels of bodily (and genital) awareness and the non-bodily objectification that it promotes. Yogis are typically known to have greater interoceptive awareness, more attention and responsiveness to bodily sensations, and more comfort within their bodies – all of which are huge sexual aphrodisiacs! If you’re more comfortable, aware and responsive to what’s happening in your body, you’re likely to have more intense and pleasurable sexual experiences and the capacity for better sexual connections. You’re also more likely to know what does/ doesn’t feel good, what you want, and how you want it... There isn’t much that’s sexier than that.
3. Yoga fosters mindfulness.
Mindfulness refers to nonjudgmental, present-moment awareness, and is one of the main limbs of a yoga practice. Most of us are familiar with how mindfulness can be used to combat anxiety and depression, but even outside of the realm of mental health, the average person struggles to retain a curious, accepting, present-moment focus. We spend much of our time unknowingly jumping into the future (“I wonder if he’ll call me after this?” ), revisiting the past ( “I wonder what they meant when they said....?”), or analyzing our experience (“am I/is she enjoying this?”) - instead of just having the experience. Well, I’m sure you can imagine (or perhaps already know) the impact when we’re not present during sex – when we get lost in our stories, comparing the sex we’re having to the sex we’ve had before or that we think we should have, trying to control how we think the sexual dance should go (or what will happen after), or spectatoring on our own bodies, performance, or the performance of our partner…. We miss out on so much of the good stuff! The sexual dance comes to a halt. Pleasure is dampened. Sexual functioning deteriorates. In fact, distraction during sexual activity has been identified to be one of the major causes of sexual dysfunction for men (losing erections) and for women (losing desire). So perhaps not surprisingly then, a regular yoga (or mindfulness) practice, that strengthens the capacity to be present (and aware) with our actual embodied experiences is likely to lead to far hotter sex... literally and figuratively.
4. Yoga promotes pelvic health, strengthens mula bandha, and unblocks or moves stagnant sexual energy (kundalini).
Perhaps the most direct impact of yoga on sexuality is through its positive effects on pelvic health. Many yoga postures that involve perineal contraction (e.g., utkatasana (chair pose), mandukasana (frog pose)), have been said to tone and strengthen the pelvic floor muscles, increase genital blood flow, and build stamina and control over the pelvic musculature. If you’re someone with sexual pain (dyspareunia, vaginismus, etc), you might already be making connections here as to how and why this might help… If you’ve ever been to a yoga class, you may have received instructions such as “to contract your anus” or to “imagine you have to pee and need to hold it”. These bizarre instructions activate the mula bandha lock, which stretches the muscles of the pelvic floor, and balances, stimulates and rejuvenates the pelvic area through increasing blood circulation/ blood flow. How does this lead to better sex? Well, greater blood circulation translates to more genital blood flow (i.e., stronger erections, more lubrication), which can lead to greater pleasure and sexual interest, if your attention is directed to these enhanced sensations during sexual activity. In fact, activating mula bandha is the yogic equivalent to the famous kegel exercises women are often recommended to practice to aid in childbirth, to control and intensify orgasms, or to lessen the pain common to genital pain disorders like provoked vestibulodynia (PVD). For men, these very same exercises can build pelvic strength and control, which may lead to stronger/ more controlled erections and more powerful ejaculation.
Finally, for anyone interested in Tantra or Kundalini, these yogic practices (or the exercising of mula bandha) are also said to release blocked or stagnant energy in the root chakra (mooladhara) or second chakra (swadhisthana). The idea here is that this energy then rises up through the spine to the brain through nadis (energy channels that pass through the nerve centers or chakras), increasing sexual consciousness and thereby deepening pleasure. This means that previously blocked sensory messages from your genitals are now being positively received by certain parts of your brain, which will enhance desire and mental arousal “oooh, I like this, I want more of this”… This creates a feedback loop between the brain and the genitals with the brain then sending messages to increase physical arousal, which then leads to more intense feelings of being turned on. The scientific study of Kundalini and Tantra has only just begun and so the biomechanical secrets of pleasure in this energetic realm are only beginning to be unlocked...
5. It promotes trust, openness, and intimacy… especially when you bring your partner into your practice!
By now it may be clearer how practicing yoga might benefit your own sexual pleasure, (especially when you’re more relaxed, present, aware, and comfortable in your body), but what about your partner? For most people, sexual pleasure is enhanced by the sexual pleasure of our partners. So indirectly, through practicing yoga, your partner may experience higher levels of arousal by virtue of your own heightened pleasure, confidence, and sensitivity. In addition, the mindful embodied awareness that develops with a strong yoga practice fosters greater levels of responsiveness and connection between partners (providing your partner is also open), which typically facilitates more intimacy and trust (in being seen/ heard, held, and responded to), all of which are aphrodisiacs. Partnered yoga and mindfulness practices, such as synchronizing breath and/or movement can also lead to greater intimacy and trust, and ultimately to heightened mental and physical arousal. They may also foster more openness and a greater capacity to explore different positions and shapes (through increased flexibility, strength, and sensuality). Partnered practices, such as “acro yoga” or “therapeutic yoga” necessitate not only closeness and trust (within your own body and with the body of your partner), but also cultivate playfulness, fluidity and spontaneity. And with all of this to add to your sexual realm, just imagine where your sexual experiences could go...
So, in sum, while doing yoga might not directly alter your levels of desire/ arousal, it will likely enhance a lot of the factors that facilitate not just “good enough sex”, but the GREAT sex that most people long for…
Dhikav V et al. (2007) Yoga in premature ejaculation: a comparative trial with fluoxetine. J Sex Med 4: 1726–1732
Dhikav V et al. (2010) Yoga in Female Sexual Function. J Sex Med 7: 964-970
Kim H-N. et al., (2013). Effects of Yoga on Sexual Function in Women with Metabolic Syndrome: A Randomized Controlled Trial. J Sex Med, 10:2741–2751.
