Yoga for Sexual health for women

Sexual health plays a significant role in life. Good sexual health leads to a good and content life. Unlike men, women’s sexual health has a broader definition pertaining to their overall health, including reproductive health. When we talk about women’s sexual health, it is not just about libido or sexual satisfaction; it has more about it. A woman has to bear the child; she must be healthy. Yoga for sexual health for women improve their childbearing capacity and help them have smooth delivery. After the childbirth, yoga for sexual health has a role for them to get back to shape and attain physical strength.

Studies show that the women who took up yoga and practiced mindfulness techniques experienced higher arousal levels and desire. Here in this post, we are sharing seven poses of yoga for sexual health for women. Do try these yoga poses for maximum benefits.

Here we go…… 

I. Wide-Legged Seated Forward Fold (Upavistha Konasana)

Wide-Legged Standing Forward Fold or Upavistha Konasana, also known as Wide-Legged Straddle Pose is the first pose that we discuss in the Yoga for sexual health for women series. It is a calming forward bend that stretches the legs, hamstrings, calves, pelvis, groin, and spine while calming the mind and relieving stress. Also, the pose massages and stimulates the kidneys, improving their ability to remove toxins from the body. In Sanskrit, Upavistha means “Seated,” Kona means “Angle,” and Asana means “Pose.” 

Instructions:

1. Sit on the edge of the yoga mat with your legs extended in front of you in Dandasana (Staff Pose).
2. Now, open up your legs and move them as wide as possible to as far as you’re comfortable. Try to attain at least a 90 degrees angle between your legs.
3. Take a deep breath and straighten your trunk and spine.
4. Now, while exhaling slowly, bend forward, around your hips. Do not bend the spine forward. Maintain a slight backward curve at the lower back and abdomen.
5. Now, place your hands on the floor in front of you. Try to bend forward till your chin touches the ground, and the hands are fully stretched in front, above the head. Do not force it, bend only as much as you can in the beginning. Only with daily practice, you would be able to lean forward and touch the floor with your chin easily. Till then, you may use a pillow as support under the chin if needed.
6. Breathe normally, and try to maintain this position for as long as you are comfortable. 
7. You may also try other variations of Upavistha Konasana. The most common variation is where you are holding the two feet with your two hands.
8. To exit the pose, breathe in slowly and raise your trunk up and sit upright. Bring your legs together again and place your hands on the floor on the sides. Rest for a few seconds before moving on to other poses. 

II. The Lizard Pose (Utthan Pristhasana)

The second pose in the yoga for sexual health for women series is the Lizard pose. The Lizard Pose or Utthan Pristhasana is a good hip opener. In Sanskrit, Utthan means “Stretch Out,” Pristha means “The Back” and Asana stands for a “Pose.” The lizard pose is wonderful yoga for sexual health for women as it opens up the hips, groins, hamstrings, and hip flexors.

Instructions:

1. Start with the downward-facing dog or Adho Mukha Svanasana.
2. Take your right foot forward and let it rest on the floor outside the right hand. Your feet should be in line with your forearms on the floor. The toes can reach almost up to the base of the palms.
3. Let the right knee be bent and making a 45-degree angle between the right lower leg and the right thighs.
4. Let your spine, head, and left leg be straight. Do not drop your chest to the floor. 
5. Breathe normally, and stay in this final position for as long as you are comfortable. 
6. To exit the pose, bring the right foot back and come back to the downward-facing dog pose. Then bend your knees and come to kneeling position or Vajrasana for resting.
7. Repeat this with the left foot forward.

III. One-Legged King Pigeon Pose (Eka Pada Rajakapotasana)

Next posture in the yoga for sexual health for women series is the Pigeon pose. Pigeon Pose or Eka Pada Rajakapotasana is an incredible pose for opening hip and groin. Allow the body to move gracefully into the backbend. It is pretty intense; so, it is advisable to wait for a while before attempting the full pose.

Instructions: 

1. Sit in Padmasana (Lotus Pose) or Agnistambhasana.
2. Now, swing your right leg backward and rest the top of the feet and knees on the floor. Adjust your left leg so that your left heel rests near the right groin. 
3. On an inhalation, lift your hands over your head. Make sure that your left knee points forward. As you exhale, fold forward from your hips. Stretch out your arms, resting the forehead between your elbows.
4. To deepen the posture, take your hands a little backward so that they rest on either side of your hips. Pressing the fingers into the floor, lift your chest up and bend back. Bend your right knee and try to bring the right heel close to your head. Strive to hold the right ankle with your palms, if you can.
5. Breathe deeply, hold the posture for seven breaths.
6. To exit the pose, inhale and as you exhale, slowly release the bent leg and arms. Swing the leg to the front. Stretch out the left leg and shake them to release any tension. 
7. Repeat the pose on the other side to complete the sequence.

IV. Downward Facing Dog (Adho Mukha Svanasana)

Next asana in the yoga for sexual health for women series is Adho Mukha Svanasana. Downward Facing Dog Pose or Adho Mukha Svanasana is a simple inversion pose that helps you stretch your whole body stretch. Practicing Downward Facing Dog Pose can help relieve back pain and sciatica. Also, this pose helps one to work out imbalances in the body and improves strength. 

Instructions:

1. Form a tabletop, press your palms into the floor
2. Now, lift your knees off the floor and push your hips up to get into an inverted V position. 
3. Now separate your feet as wide as your hips. 
4. Stack your wrists under your shoulders, keep the elbows straight, and spread your palms wide. 
5. Push your hips towards the ceiling and press your heels firmly into the mat. 
6. Keep your head in line with your chin tucked in slightly.
7. Engage your abdominal muscles and lengthen your entire body. 
8. Hold the Asana for at least 5 minutes while gazing at your navel. 
9. Don’t forget to breathe through your nose during the whole pose. 

V. Child Pose (Balasana)

The Child’s pose is the next asana in the yoga for sexual health for women series. Balasana or the Child’s Pose is an excellent resting pose. In Sanskrit, Bala means Child and Asana means yoga pose. This Asana or pose has been created by observing young children. This pose deeply calms your mind, lengthens the back body, hips, and reduces fatigue. 

Instructions: 

1. Start with the kneeling position. Keep the feet and toes together.
2. Now, spread your knees slightly apart. Inhale slowly and deeply.
3. Slowly bend forward and let your chest rest between the thighs. Exhale as you are bending down. Let your hands be in front of you and resting on the floor, palms facing the mat.
4. Adjust your pelvis and sacrum so that your abdomen rests between the inner thighs, and the back is stretched forward.
5. The forehead should rest on the floor and palms facing downwards, fully touching the mat. The arms should be in line with the knees and fully stretched out and relaxed. If you have difficulty resting the forehead on the floor, you may use a pillow for support.
6. Breathe normally in this position and feel a deep relaxation. Remain in this position for as long as you are comfortable. 
7. To release the pose, move your hands back and slowly raise yourself up to the kneeling position.

VI. Bridge Pose (Setu Bandhasana)

Bridge Pose or Setu Bandhasana is one of the most versatile backbends poses. In Sanskrit, Setu means “Bridge,” Bandha means “Lock,” and Asana means “Pose.” The pose in the final position resembles a bridge, thus the name. The posture is potent by itself, but can also be an antecedent to a range of postures with very different energetic benefits—from a heating, invigorating pose like Urdhva Dhanurasana (Upward Bow Pose) to a cooling and calming pose like Salamba Sarvangasana (Shoulder Stand).

Instructions:

1. Lie on your back. Place your feet flat on the floor at a comfortable distance away from the hips
2. Now, place your arms next to the ribcage with your palms pointing to the ceiling. 
3. Breathe in slowly, on an inhalation, press the back of your shoulders and your feet against the floor and lift your hips up.
4. Press your inner feet down actively, while keeping the knees from spreading out wide, by engaging the inner thighs.
5. Lengthen your tailbone, let your shoulder blade touch the floor and keep your neck neutral.
6. If you want, you can clasp your hands behind your back.
7. Stay in the position for 10 to 20 breaths.
8. To exit the pose, first release the arms and then roll your spine down on an out-breath.

VII. Shoulder Stand (Salamba Sarvangasana)

Salamba Sarvangasana or Supported Shoulder Stand is actually nicknamed the Queen of All Asanas. It is one of the intermediate poses that one could master quickly. Salamba Sarvangasana is essentially an extension of the plow pose. The legs, along with the lower body, are lifted up in this pose, and the weight of the body is supported on the head, neck, shoulders, and upper arms. This Asana is a deep stretch for your back and neck. This Asana helps to have increased blood circulation, and it reduces any kind of imbalance. 

Instructions:

1. Lie down on your back. 
2. Exhale and on an inhale, just swing your legs to allow them to come perpendicular to the mat. 
3. Breathe out, lift your waist off the mat, and push your legs towards your head. 
4. Support your waist with your palms. 
5. Slowly, straighten the legs in such a way that your entire body is perpendicular to the mat. 
6. Hold the posture for seven to nine breaths. 
7. To exit the pose, slowly release the torso to the floor, vertebra by vertebra. 

Shavasana (Corpse Pose)

Your poses of yoga for sexual health for women should be concluded with Shavasana. In Sanskrit, Shava means ‘Corpse’. This Asana is created by observing the corpse. Shavasana is the best Asana to calm your mind, release any kind of stress in the body, and sink in all the asanas at a deeper level.  

Instructions:

1. Lie down on your back.
2. Legs spread apart
3. Place your arms beside your body facing upwards.
4. Take deep breaths 
5. Stay in the pose for at least 2 minutes and then release the pose.

Conclusion….

Do practice these yoga poses to get the maximum benefits! Daily practice of these poses will help you achieve desired results. Apart from this, these poses are perfect to have a toned and healthy body and a balanced mind!!