Want Better Sex? Add These 10 Yoga Moves to Your Routine

Yoga isn’t just a grounding fitness practice for the ultra-flexible or spiritually enlightened. A mindful yoga practice might just be your secret weapon for having better sex.

Regularly practicing yoga has been shown to improve circulation, flexibility, and pelvic strength, all while reducing stress and anxiety.

Whether you're looking to boost your sexual stamina, improve your bedroom performance, or just feel more confident during intimate moments, yoga might help. So, let's roll out the mat to learn more—and maybe reap some sexual health benefits, too.

Can yoga improve sex? Science says it’s possible.

The ancient practice is associated with improved blood flow, flexibility, focus, and control, all of which can be a major boon to your sex life.

Research suggests that a regular yoga practice can enhance circulation, strengthen the core and pelvic muscles, and reduce stress hormones like cortisol that can interfere with libido and performance.

Improved muscle tone and flexibility you gain from a regular yoga practice might also support greater physical confidence and stamina. And mindfulness and breath control contribute to emotional presence and body awareness.

Research backs up these benefits: A 2024 review of 10 randomized controlled trials concluded that yoga can lead to small but meaningful improvements in sexual function for adults. The benefits were most notable among women, healthy individuals, and those in midlife. The authors hypothesized that yoga helps by increasing blood flow to the genital area, boosting muscle strength, and improving how people perceive their bodies.

However, most of the studies included in the review had some risk of bias, and the overall quality of evidence was low, so more rigorous research is needed to confirm these results.

So yes, yoga might help you perform better. And at the very least, it’s not going to hurt (minus the possible muscle soreness in the days after class).

How Yoga Might Help With Common Sexual Health Concerns

In particular, yoga may be particularly helpful for men with erectile dysfunction (ED) or premature ejaculation (PE). That’s because yoga improves circulation and reduces stress, both of which are major contributors to ED. Yoga can also help with developing a greater body awareness and sense of control through breathwork and mindfulness, which may benefit PE.

A 2024 review of 10 studies from 2000 to 2023 examined the role of yoga as a treatment for PE and ED, amid growing concerns over the long-term use and side effects of conventional medications.

The authors concluded that yoga, particularly when addressing PE, appears to be a safe, effective, and affordable option for improving male sexual function—especially in guys who are also experiencing stress, anxiety, or depression.

While results are promising, the review emphasizes the need for more high-quality research and recommends practicing yoga under professional guidance for the best results.

While yoga won’t ultimately replace medical treatment for serious conditions, it can be a powerful and safe addition to your sexual health routine.

Taking up yoga offers more than just physical benefits, in and out of the bedroom. It can also be a positive influence on your mental health. As it turns out, yoga is great for your brain.

With consistent practice (AKA you can’t just buy a three-class punch pass and call it a day), you might just experience an improved mental state that translates to more confidence and better intimacy.

Why? First, yoga is an excellent anti-stress practice. It helps manage your cortisol levels and activates your parasympathetic nervous system. This, in turn, can help control your relaxation and arousal levels. Sex is just better when you’re not stressed out and can stay attuned.

Furthermore, as a mindfulness practice, yoga may improve your ability to be present in your body in a given moment. A wandering mind in the bedroom isn’t exactly a mood-booster.

Overall, getting on the yoga mat more often doesn’t just improve your flexibility—it also helps you slow down and show up better, which your partner also stands to appreciate.

Doing yoga regularly may benefit both your physical and mental health, which may also boost your sex life.

Curious about whether yoga can help you? While the following yoga poses haven’t been rigorously studied, the 10 positions may still help improve your pelvic strength, flexibility, circulation, and stress management.

1. Bridge Pose (Setu Bandhasana)

This pose strengthens the glutes, lower back, and pelvic floor muscles—key players in sexual function.

To do it:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.

2. Keep your arms at your sides, palms down.

3. Press into your heels and lift your hips toward the ceiling.

4. Hold for five to 10 breaths, then lower slowly.

2. Cobra Pose (Bhujangasana)

The cobra pose opens up the chest and increases blood flow.

To do it:

1. Lie face-down with your legs extended and hands under your shoulders.

2. Press into your palms and lift your chest off the ground.

3. Keep elbows slightly bent and shoulders down.

4. Hold for 15 to 30 seconds while breathing deeply.

3. Bow Pose (Dhanurasana)

The bow pose is thought to help stimulate the reproductive organs, while offering strengthening and flexibility benefits.

To do it:

1. Lie on your stomach and bend both knees, reaching your hands back to grab your ankles.

2. Inhale and lift your chest and thighs off the floor simultaneously.

3. Keep knees hip-width apart and gaze forward.

4. Hold for 20 to 30 seconds.

4. Plow Pose (Halasana)

Doing this pose may help enhance circulation, reduce fatigue, and possibly support a healthy thyroid—though more research is needed.

To do it:

1. Lie on your back and lift your legs overhead, bringing your toes toward the floor behind your head.

2. Support your lower back with your hands, if needed.

3. Keep your legs straight and breathe deeply for 30 seconds to one minute.

4. Come out of the pose slowly to avoid strain.

5. Eagle Pose (Garudasana)

This pose improves focus and balance.

To do it:

1. Stand tall, and bend your knees slightly.

2. Cross your right thigh over your left and hook your right foot behind your left calf (or rest toes on the floor).

3. Bring your arms in front, wrapping the right under left, and place palms together.

4. Hold for 15 to 30 seconds, then switch sides.

6. Happy Baby Pose (Ananda Balasana)

Happy baby opens the hips and releases tension in the lower back, making it easier to move freely and comfortably.

To do it:

1. Lie on your back and bend your knees in toward your chest.

2. Grab the outsides of your feet with your hands.

3. Gently pull your knees down toward the floor, keeping your ankles over your knees.

4. Hold for 30 to 60 seconds with steady breathing.

7. Seated Forward Bend (Paschimottanasana)

Doing a seated forward bend stretches the hamstrings and spine.

To do it:

1. Sit with your legs extended straight in front of you.

2. Inhale, raise your arms, and exhale as you hinge forward from the hips.

3. Reach for your feet, shins, or ankles—wherever you can access comfortably.

4. Hold for 30 to 60 seconds, keeping your spine long.

8. Cat-Cow Poses (Marjaryasana and Bitilasana)

The cat pose and cow pose are often done together in a rhythm. They can warm up the spine and pelvis, increase flexibility, and bring awareness to your breathing.

To do it:

1. Start on all fours with wrists under the shoulders and knees under the hips.

2. Inhale, arch your back (cow pose), lifting your chest and tailbone.

3. Exhale, round your back (cat pose), tucking your chin and pelvis.

4. Repeat for 8 to 10 slow, deep breaths.

9. Pigeon Pose (Kapotasana)

This pose opens up tight hips and groin muscles, which can be especially beneficial for guys who sit a lot.

To do it:

1. From a plank position, bring your right knee forward and place it behind your right wrist.

2. Slide your left leg back, keeping your hips square.

3. Fold forward over your front leg and rest on your forearms or forehead.

4. Hold this hip-opening pose for 30 to 60 seconds, then switch sides.

10. Child’s Pose (Balasana)

Child’s pose is a calming pose that grounds the body and stretches the hips, thighs, and lower back.

To do it:

1. Kneel on the floor, big toes touching, and knees spread apart.

2. Sit back on your heels and fold forward, resting your forehead on the mat.

3. Extend your arms forward or alongside your body.

4. Breathe deeply for one to two minutes.

To wrap up whatever yoga flow you choose, try a bonus pose called savasana (or corpse pose). It’s called this because you literally just lie on your back on the floor, arms at your sides, and be as still and relaxed as you can.

Incorporating yoga poses into your life doesn’t just build strength and flexibility. They foster the kind of awareness, confidence, and calmness that support wellness and perhaps even a more satisfying sex life.

Here’s how to get started:

• Start slow and be consistent. Even 15 minutes a day of intentional yoga flow can make a difference over time. Aim for a few sessions per week to build a habit.

• Focus on breathing over perfection. Deep, controlled breathing is more important than nailing every pose. It helps activate your relaxation response and boosts body awareness.

• Choose a quiet, private space. Setting the mood can enhance the mind-body connection. If you’re easily distracted, try dimming the lights, playing calming music, and disconnecting from external disruptions.

• Wear comfortable clothes. Skip anything restrictive. Go for breathable, stretchy materials that allow for free movement.

• Don’t skip the cool-down. Ending with a calming pose like, child’s pose or savasana, helps your nervous system wind down.

• Consider practicing with your partner. Doing so may increase intimacy, communication, and connection. Plus, it’s more fun.

Even experienced yogis had to start somewhere. So, try a pose or two a day, see how you feel, and make it work for your lifestyle.

Yoga offers a powerful, natural way to enhance performance, build stamina, and reconnect with your body and mind. You don’t have to be in a yoga studio to do it, either. Yoga poses can be done anywhere that makes sense for your lifestyle.

Here are the takeaways:

• Yoga offers full-body benefits, like better circulation, flexibility, and pelvic strength.

• Mindfulness and breath control help reduce anxiety and boost confidence in the bedroom.

• Consistency matters more than complexity, so start with a few poses and build from there.

Whether you’re looking for better performance, deeper connection, or just a new way to de-stress, yoga’s got your back (and hips).

Try adding a few poses where they fit into your routine and see where it takes you. You may not be as flexible as you were when you were a teenager, but with practice, you might just surprise yourself.