Yoga: Enhancing Sexual Performance through Yogic Practices
Swinging into the bedroom: A flood of wellness blogs suggests using yoga for a steamy sex life. Personal accounts abound about the practice improving sexual experiences – sometimes, really considerably. But, does the science back this up? Let's dig in.
In the modern world, yoga has been linked to alleviating various health issues such as stress, anxiety, depression, metabolic syndrome, diabetes, and thyroid problems. But can it boost our bedroom antics too? Let's explore.
It turns out that yoga affects the body on multiple levels. Recent research implies that it lowers the body's inflammatory response, manipulates genetic expression linked to stress, reduces cortisol, and spikes a protein that keeps the brain bright and healthy. And, let's not forget, it feels great – at least that's the hype around the supposed "coregasm" during yoga.
Connecting with our bodies can be replenishing, restorative, and physically pleasurable. But does yoga's yummy poses translate to a better sex life? Read on.
Sexual satisfaction skyrockets for women
A study published in The Journal of Sexual Medicine discovered that yoga can indeed improve sexual function, particularly for women age 45 and older.
Over a 12-week period, the study monitored the effects of yoga on 40 women who self-reported on their sexual function pre and post-yoga sessions. Post-training, the women's sexual function significantly improved across all sections of the Female Sexual Function Index: desire, arousal, lubrication, orgasm, satisfaction, and pain.
An astonishing 75 percent of the women reported an improvement in their sex life after yoga training. The routine consisted of 22 poses, said to improve core abdominal muscles, boost digestion, strengthen the pelvic floor, and elevate mood.
Men aren't left in the cold
Men also reap the benefits. A study led by Dr. Vikas Dhikav, a neurologist at the Dr. Ram Manohar Lohia Hospital in New Delhi, India, examined the effects of a 12-week yoga program on male sexual satisfaction.
At the study's end, the participants recorded a significant improvement in their male sexual satisfaction, as measured by the standard Male Sexual Quotient.
Improvements were seen across all aspects of male sexual satisfaction: desire, intercourse satisfaction, performance, confidence, partner synchronization, erection, ejaculatory control, and orgasm.
A comparative trial by the same team of researchers found that yoga is a viable alternative to fluoxetine (Prozac) for treating premature ejaculation. The routine included 15 poses, ranging from simple (such as Kapalbhati) to complex (such as dhanurasana).
The science behind better sex
Why does yoga enhance our bedroom encounters? Research led by the University of British Columbia sheds light on some of the mechanisms.
Dr. Lori Brotto, a professor in the Department of Obstetrics & Gynaecology at UBC, is the first author of the research review.
Dr. Brotto and colleagues explain that yoga regulates attention and breathing, lowers anxiety and stress, and calms the nervous system – all of which are associated with improvements in sexual response.
Psychological factors also play a role. "Female yoga practitioners reported to be less likely to objectify their bodies and more aware of their physical selves," write the researchers, which "may be associated with increased sexual responsibility, assertiveness, and desires."
Kickstart your pleasure with moola bandha
Though stories of unleashing blocked energy in root chakras and unleashing kundalini energy may lack scientific evidence, other yogic concepts might convince skeptics.
Moola bandha is one such concept. It is a perineal contraction that influences the nervous system in the pelvic region, therefore reinforcing parasympathetic activity in the body[4]. Practicing moola bandha may relieve period pain, childbirth pain, and sexual difficulties in women, as well as treat premature ejaculation and control testosterone secretion in men.
Moola bandha is reminiscent of the modern, medically-backed Kegel exercises, thought to prevent urinary incontinence and enable men and women to enjoy sex for extended periods.
Many sex therapy centers recommend moola bandha to help women gain a better understanding of their sensations of arousal in the genital region, which could lead to improved desire and sexual experience.
Another yoga pose to strengthen the pelvic floor muscles is bhekasana, or the "frog pose." This pose could ease symptoms of vestibulodynia and vaginismus, as well as enhance sexual satisfaction[3].
The evidence: Is it reliable?
While the potential sexual benefits of yoga are tantalizing, it's important to remember the significant gap between empirical (experimental) evidence and anecdotal evidence. The internet hosts a wealth of the latter, but the number of studies exploring the impact of yoga on sexual function remains limited[5].
Additionally, many of the studies mentioned above – which found improvements in sexual satisfaction and function for both men and women – have small sample sizes and lack a control group. However, more recent studies – focusing on women with sexual dysfunction in addition to other conditions – have produced stronger evidence[6].
For example, a randomized controlled trial examined the effects of yoga on women with metabolic syndrome, a population with a higher risk of sexual dysfunction[6].
The study revealed that a 12-week yoga program led to "significant improvement" in arousal and lubrication for these women, but not for those who didn't practice yoga. Improvements were also seen in blood pressure, leading the researchers to conclude that "yoga may be an effective treatment for sexual dysfunction in women with metabolic syndrome as well as for metabolic risk factors."
Another randomized trial found that yoga techniques improved physical abilities and sexual satisfaction for women living with multiple sclerosis, compared to women in a control group[2].
Overall, while more research is needed to fully understand the extent of yoga's influence on sexual function, existing studies suggest that it could be a beneficial practice for improving sexual health in both genders.
So, while we await scientific verification on the existence of "yogasms," there's enough reason to give yoga a go – and our pelvic muscles will definitely appreciate it.
Enrichment Data:
Reliability of the evidence:
The Internet hosts a plethora of anecdotal evidence, but the studies exploring the benefits of yoga for sexual function remain scarce[5]. Many of the studies mentioned, which found improvements in sexual satisfaction and function for both men and women, have small sample sizes and lack a control group. However, more recent studies – focusing on women with sexual dysfunction in addition to other conditions – have yielded stronger evidence[6].
Practical Application:
Incorporating yoga into one's routine may positively impact sexual functioning and overall health for both men and women[2][3][5]. Using traditional yoga positions during sexual activity, known as "yoga sex," can enhance flexibility and strength, potentially increasing pleasure for both partners[1].
Psychological Mechanisms:
Female yoga practitioners have been found to be less likely to objectify their bodies[5], while men may experience reduced anxiety and stress, which can be beneficial for sexual health[2][3].
Physiological Mechanisms:
Yoga regulates attention and breathing, slashes stress and anxiety, and calms the nervous system[5]. Practicing moola bandha relieves period pain, childbirth pain, and sexual difficulties in women, as well as treats premature ejaculation and controls testosterone secretion in men[4].
Sex-enhancing yoga poses:
Some poses known to improve sexual function include trikonasana (triangle pose), bhujangasana (snake), ardha matsyendra mudra (half spinal twist), kapalbhati (a breathing exercise), dhanurasana (bow pose)[1][4].
- The study published in The Journal of Sexual Medicine found that yoga can indeed improve sexual function, particularly for women age 45 and older.
- Men also experience benefits from yoga, as a study led by Dr. Vikas Dhikav found that a 12-week yoga program significantly improved male sexual satisfaction.
- Research led by the University of British Columbia explains that yoga regulates attention and breathing, lowers anxiety and stress, and calms the nervous system, all of which are associated with improvements in sexual response.
- Practicing moola bandha, a perineal contraction, may relieve period pain, childbirth pain, and sexual difficulties in women, as well as control testosterone secretion in men and treat premature ejaculation.
