Believe it or not, many women have a hard time achieving orgasm. In fact, in a 2017 report, a whopping 81.6 percent of all women never reach orgasm from intercourse alone — that is without the extra help of sex toys, hands or tongue. And 10 to 15 percent never climax under any circumstances.
But have no fear, orgasms are here. Take a look at the five moves below to help with getting your body, including your vagina, ready for orgasm. By ready we mean blood flowing to certain areas to stimulate the area “down there” and using exercise to increase your libido. Try it, you just may like it.
1. Crescent Lunge
Step one foot forward and stay balanced on the ball of the back foot. Bend the front knee until the thigh is parallel to the ground, keeping the knee aligned over the ankle.
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Check to see that the pelvis is neutral, with both frontal hip points facing forward so one side is not higher than the other. Tuck your tailbone down toward the earth and firm the outer hips toward one another (AKA tighten your butt).
As you inhale, focus the breath into the back of the body. As you exhale, feel the lift of the pelvic floor and the subtle contraction and rise of the low belly. Hold for eight to 10 breaths.
2. Warrior Pose
Make sure there is a straight line from one heel to the other, with the back foot angled at about 45 degrees. Bend the front knee until the thigh is as close to parallel to the ground as your body can safely manage.
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As you bend the front knee, that side of the hip likes to sneak out to the side, so keep focusing on bringing the outer hip to the center as you press the top of the rear thigh straight back. Hold for 10 to 12 breaths
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3. Side Plank With Top Leg In Tree Pose
Perform a plank with the wrists directly aligned beneath the shoulders, shift your weight to the outer edge of the right foot and reach the left arm to the sky in Vasisthasana (side plank).
With the pelvis facing forward, lift the top leg, externally rotate it and place the foot on the upper inner thigh in Vrksasana (Tree pose). Hold for six to eight breaths and then come back to plank to repeat on the other side.
4. Single Pigeon
To release the outer hips after all of this work, come to plank, bring the knee to the upper arm, but let the ankle fall behind the opposite wrist. Then set the knee down and slide back, folding forward over your front leg.
Once again, keep the pelvis neutral. If this is difficult, place a bolster or blanket under the front side of the pelvis to make it level. If the front hip does not touch the ground support it with a blanket or block. Breathe easily for one to two minutes, and then switch sides.
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5. Plank with Arm To Knee
It actually sounds harder than it is, trust me. Start in plank position (the top of a pushup). Your body is in one straight line from the crown of your head to your heels (no sagging in the middle). Lift one leg a few inches, bend the knee and bring it to the outer upper arm.
Try to keep the pelvis neutral. To assess a neutral pelvis, you can look to see that both of the frontal hip points are facing straight down to the ground and that one has not shifted higher than the other.
As you inhale, expand the chest and reach the heart forward, as you exhale, feel the outer hips firm in and the lift of the pelvic floor. Hold for three breaths and then repeat on the other side.
Yoga Moves that Help Men in the Bedroom
Now, here’s 3 yoga moves specifically for the men:
1. Vajrasana – Bring in the Thunder With Thunderbolt Pose
Kneel at a gradual pace, placing both of your heels on your pelvis. If you have any difficulties with your knees, you can set up a pillow for your calves.
The goal is to keep an outward-facing toe and heels with slight space in between. Put your hands in the Prapthi Mudra with your palms facing up and straighten your back for optimal posture. Maintain your gaze ahead for at least 10 to 15 seconds.
2. Mandukasana – Hop Into Frog Pose
Cover your right palm over your left palm while still in the Vajrasana position, keeping them both on either your belly button or navel. Without exerting too much force, gently squeeze your stomach in. Exhale and release out as you bend forward, keeping your eyes straight. Hold this stance for a bit while holding your breath. Breathe in at a slow rate, then reset your posture.
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3. Salabhasana Variation – Focus On the Locust Pose
Put your palms underneath your shoulders as you rest face down on your tummy. Inhale while raising your right hand and left leg at the same time, keeping your feet together.
