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10 Poses for Better Sex

Yoga For Longer Better Sex

It’s something we’ve all heard. Yoga helps improve your sex life. Does it really? Personally, I’d like to think so. Yoga helps to improve your sex life by making you more physically fit and improves your circulation, meaning that you’ll last longer in bed and have stronger erections. 

But how does yoga get you stronger erections? Yoga poses that focus on pelvic floor and lower abdominal strength (generally referred to as kegal muscles) strengthen and help to engage the muscles needed to have stronger and longer lasting erections.

What’s more is that yoga also increases bodily awareness (sensation) and calmness to stay in the present moment, helping you connect with your partner on a deeper level. Here are some great poses to get you going.

10 Yoga Poses For Better Sex

Exercise 1: Half Plank

yoga for longer better sex half plank pose

This position is great for training strength and muscle endurance for your core and upper body, so you can hold yourself up longer during sex. It helps to build a stable base, so you won’t have to sacrifice quantity (the number of up and down motions) for quality here.


  1. Start in Plank with shoulders over your hands, core engaged, toes tucked, and feet hip-width apart.
  2. Lift hips to form a straight line from shoulders to heels.
  3. Pull your body forward with your hands, and lower your shoulders to form a 90-degree angle with your elbows. Lift shoulders away from the floor,and pull shoulder blades down.
  4. Squeeze elbows tightly into your sides. Gaze slightly forward.
  5. Hold the posture, inhaling as you maintain your position, and exhaling as you increase muscle engagement.

Exercise 2: Cobra

yoga for longer better sex cobra pose

Cobra is an awesome pose for strengthening your lower back, but it is also great for helping you control your breathing. Cobra is a pose that forces you to breathe hard if you take your chest off the ground as high as you can, and being able to control your breathing in the heat of the moment is often the difference between experiencing the climax and pumping the brakes to try again later (and possibly killing the mood).


  1. Lie on your stomach, and place your hands under your shoulders with your elbows pointing straight back, close to your sides. 
  2. Spread your fingers wide and relax palms under your shoulders. 
  3. Engage and rotate thighs inward so kneecaps point straight down and all toes are touching the floor. 
  4. Squeeze your big toes, ankles, knees, and inner thighs toward each other.
  5. Press your pelvis and tops of feet into the floor. 
  6. Inhale as you use your core (not arms) to lengthen spine forward and slightly lift your chest away from the floor. 
  7. Press the crown of your head away from shoulders to look forward. 
  8. Pull shoulder blades down and toward each other, squeeze elbows to sides, and use your hands to pull (not push) your body forward and up. 
  9. Hold the posture, inhaling as you lift slightly higher, and exhaling as you increase engagement and maintain height.

Exercise 3: High Lunge

yoga for longer better sex high lunge pose

You are combining hip flexibility, core strength, endurance and balance all into one movement with the high lunge. Being able to develop the core strength and flexibility required to bring your butt slightly under your body in high lunge will greatly increase your hip mobility and endurance. It also teaches your core to contract, which means more power, control, and range of motion from your knees to your chest – meaning more control of your body during sex.


  1. Stand at the top of your mat with your feet about 6in (15cm) apart.
  2. Take a big step back with your left foot and rise up onto the ball of the left foot. 
  3. Bend your right knee until the shin is perpendicular to the floor. Press the right heel into the floor to engage your right glutes and hip, and level your hips.
  4. Squeeze your legs toward each other to engage inner thighs and core. 
  5. Reach your arms straight overhead, keeping the ribs drawn in to prevent chest from splaying open.
  6. If front knee passes ankle, shift front foot forward, keeping shin perpendicular to floor.
  7. Hold the posture, inhaling as you lengthen the spine and maintain the stance, and exhaling as you sink deeper into the lunge. 
  8. Use your breathing to work deeper into the pose. After the first 2 or 3 breaths, it is easier to sink deeper while maintaining good technique, so push yourself deeper the longer you hold it.
  9. Repeat on the other side.

Exercise 4: Goddess or Horse

yoga for longer better sex haka or goddess pose

This pose gets deep into hip flexibility and mobility while testing your lower body endurance and forcing you to engage your core like crazy to keep the pressure out of your low back. It forces you to keep your body upright while working into hip flexibility, which helps you build the endurance you need for longer standing sex.


  1. Stand with your feet 3 to 4ft (1–1.25m) apart. Turn your toes out to at least 45 degrees, but up to 90 degrees as able. 
  2. Place hands on your hips to help maintain neutral alignment. 
  3. Lower your hips down into a squat, pressing your knees backward. 
  4. Tighten your glutes, reach your tailbone down, and press pelvis forward to keep hips under the torso. Keep knees in line with the middle toes. 
  5. Raise your arms, bend elbows to about 90 degrees, and face your palms forward. 
  6. Hold the posture, inhaling to reach tailbone down and keep spine neutral, and exhaling to sink deeper into the squat.
  7. Strive to keep your hips under your torso.
  8. Keep your spine as neutral as possible.
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Exercise 5: Crow

yoga for longer better sex crow pose

Crow is a great pose for engaging your shoulder blades and core, which helps you stay lifted and elevated during sex. It’s a strong yoga pose that develops the strength to hold yourself up while forcing you to utilize your core strength and balance. Working and strengthening your core has also been linked to boosting your testosterone levels.


  1. Start with your hands shoulder length apart, planting them firmly down.
  2. Press your hands into the ground, bringing your shoulders away from your ears.
  3. Bend slightly at the elbows.
  4. Bring your knees to rest over but not on top of your elbows.
  5. Lean into the pose, engaging the core, and push into the ground to continue to engage your shoulders.

Exercise 6: Bridge

yoga for longer better sex bridge pose

It takes two to tango, so even if you’re on bottom you’re going to need to help your partner out while they are on top. Bridge helps you replicate the motion of lifting your body off the ground while lying on your back. The result will be a partner who’s satisfied because they aren’t doing all the work and a deeper connection because both of your bodies are moving.


  1. Lie on your back and rest your arms at your sides, palms facing up. 
  2. Bend your knees and plant your feet hip-width distance apart, no more than a few inches away from glutes. 
  3. Tighten abs and engage core as you prepare to lift your hips.
  4. On an exhale, lift your hips slowly but firmly away from the floor. 
  5. Squeeze the hips, glutes, and core to form a straight line from shoulders to knees.
  6. Reach your tailbone toward your knees to lengthen the spine. 
  7. Hold the posture, inhaling as you lift your hips higher, and exhaling as you tighten your core.

Exercise 7: Downdog Knee-to-Nose

Being able to contract your core is essential for getting an extra push in your thrust. Squeezing one knee at a time to your elbow or nose from a downdog position will tremendously improve your ability to squeeze your core and give your hips increased range of motion. An inch or two can really make the difference here.

Exercise 8: Chair

yoga for longer better sex chair pose

Neither one of you wants to stop because your lower body endurance and balance can’t handle it when you’re standing behind your partner. Chair pose gives your lower body more endurance and core strength so that you can hold your position and keep going by improving your balance and control with your legs bent. Keep your arms parallel to the ground and your feet spread hip-width distant to best apply this pose to the bedroom.


  1. Stand in Mountain pose with your big toes touching and your heels about 1in (2.5cm) apart. 
  2. Reach your arms overhead, palms facing inward. 
  3. Squeeze thighs toward each other, and engage your abdominal muscles. 
  4. Slowly bend your knees and lower your hips down and back, as if sitting down onto a chair. 
  5. Keep your arms overhead and rotated inward so your biceps face back. Keep your center of gravity in your hips and core, not in knees. 
  6. Maintain height in torso and avoid collapsing your chest. Keep spine neutral. 
  7. Hold the posture, inhaling to maintain length, and exhaling to sit deeper. 
  8. Strive to keep your knees behind your toes as you lower the hips. 
  9. Try to sit back until your hips are as close to knee level as possible.

Exercise 9: Standing Side Stretch – Crescent Moon

yoga for longer better sex standing side bend pose

Standing Side Stretch (Crescent Moon) – Obviously you need to have hip mobility to move your body from front to back, but people can forget that adding a side-to-side element to your hip mobility can seriously improve your ability to be hit different spots, and therefore add a potentially whole new and creative dimension to your sex life.


  1. Stand in Mountain pose with your big toes nearly touching and your heels about 1in (2.5cm) apart. 
  2. Interlace your fingers overhead. 
  3. Lock out your arms, and point your index fingers to the ceiling. 
  4. Rotate your arms inward so your biceps face your ears. 
  5. Press down into the heels and the balls of your feet. 
  6. Make your body as tall as possible, then lean to the right with your upper body, hips lightly pressing in the opposite direction. 
  7. Hold the posture, inhaling as you get taller, and exhaling as you bend deeper. 
  8. Repeat on the left side.

Exercise 10: Corpse Pose

yoga for longer better sex corpse pose

Personally, I feel at my most vulnerable after orgasm, and it’s at this point, the obligatory post-coital 5-minute cuddle stage, that you can reach a level of intimacy as great, if not greater than, the orgasm itself. If you start fidgeting at this phase, it can make you and your partner feel extremely uncomfortable. Savasana teaches you to relax your body, and to minimize your fidgeting, which helps make you AND your partner feel more comfortable, and therefore to bond more deeply after sex. Just make sure to hold off on savasana until both you AND your partner have reached your climaxes – don’t be selfish, dude.

Men, practice and apply. Ladies – share this. I hope these poses help you have longer and better sex, and if you have any questions leave them in the comments!

About the author, Dean Pohlman, Founder & CEO of Man Flow Yoga, Author of Yoga Fitness for Men, Expert on Yoga Fitness for Men.

Dean Pohlman is an E-RYT 200 certified yoga instructor and the founder of Man Flow Yoga. Dean is widely considered to be an authority on Yoga for Men. He has worked with physical therapists to create yoga programs for back health and spinal recovery. His workouts and programs have been used by professional and collegiate athletes, athletic trainers, and personal trainers; and have been recommended by physical therapists, doctors, chiropractors, and other medical professionals.

Dean is a successfully published author through DK Publishing (Yoga Fitness for Men), selling 35,000 copies worldwide in English, French, and German; in addition to being a co-producer of the Body by Yoga DVD Series, which has sold over 40,000 copies on Amazon since its release in 2016.

Man Flow Yoga has been featured in Muscle & Fitness Magazine, Mens’ Health, The Chicago Sun, New York Magazine, and many more major news media outlets.

Dean And Dog

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13 thoughts on “Yoga For Longer Better Sex”

    1. I don’t think it’s about how many reps and sets for these poses. It’s about endurance and being able to hold the pose for up to 60 seconds. That will take time if your new to yoga. My guess would be to start with a goal of 30 seconds. It’s pretty challenging if one is new to yoga.

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