Want to spice up your gym routine this winter? If you’re not a yoga devotee already, there is added incentive to get on the mat.
The ‘Yogasm’ an orgasm achieved through yoga postures, is a previously whispered-about phenomenon that is well and truly out in the open.
Kate Kendall, yoga guru and founder of Flow Athletic in Sydney, says she’s recently had the awkward – or pleasant, depending on your view – side effect brought to her attention by some of her students.
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Kendall says while it’s generally nothing to do with being turned on by a teacher or those around them, it’s often stimulated by particular positions.
‘It’s more so about the positioning of the body in conjunction with movement and activation of the deep, pelvic floor muscles.’
And if it sounds too good to be true, there is even a wealth of scientific research to back it.
According to a study from the University of Indiana, ‘exercise induced orgasms’ (EIO) or ‘coregasms’ as they’re known by gym junkies are possible and 40 percent of women have experienced one.
The study found workouts involving abs, such as crunches, were considered high in orgasm-inducing exercises, and 20 percent of women said yoga could help them achieve the ‘Big O.’
Prior research published in The Journal of Sexual Medicine has also found regular yoga practice can improve sexual function in women, both in desire, arousal, orgasm and overall satisfaction.
In the study, participants were given 22 yoga poses, or asanas, relating to abdominal, pelvic muscles, digestive function, joint function, and mood. After 12 weeks nearly 75 percent of the women said they were more satisfied with their sex life following yoga training.
Indeed, Sydney-based yoga instructor Raj Barker says whether you achieve orgasm or not, yoga, on the whole, can make you a better lover.
‘It’s a practice that requires you to be body aware and present, not dissimilar to love making. And the main poses that can help “get you there” are the ones that engage the core and therefore impact the sex organs, grounding postures that activate our root chakra and tap into our sexual energy.’
‘Another main advantage is it will give you flexibility for more range of motion between the sheets and in time through regular practice may assist you to reach climax, never underestimate what it will do for your patience, your demeanour and on the whole, your life!’
Yoga instructor Aly Clarke from Body Mind Life in Sydney, says any pose that opens up the hips and groin area and engages the ‘Mula Bandha’ or perineum and pelvic floor area, can help a woman to achieve orgasm.
‘Along with slow, gentle, rhythmic breathing, to eliminate mental chatter and help you to focus on the moment,’ she said.
So next time you’re feeling in the mood, skip class and try one of these asanas at home, they’ll be sure to induce pleasure.
1. BOAT POSE
Also known as Navasana, Barker says boat pose uses the entire core through using the lower back and the abdomen.
1.Have your sit bones in contact with the mat and draw the knees up into the chest, taking the hands behind the knee creases.
2. Squeeze the knees into the chest and feel length through the spine as you gently engage the perineum floor
3. Activate your core and begin to release the hands forwards at shoulder height.
4. One at a time start to lengthen the legs, glue the thighs together and press into the balls of your feet.
5. Lift the gaze to the tips of your toes and breathe
Benefits: These house the primary organs for detoxification, digestion and the sex organs and will provides the whole area with stimulation and positive benefits in the bedroom.
2. EAGLE POSE
Also known as Garudasana, this posture compresses thighs and activates the entire root chakra according to Barker.
Feeling chirpy: Eagle pose will have you soaring to reach the big O!
1.Taking the weight into your right foot, soften at the right knee.
2. Pick up the left foot and either place the left toes to the outer edge of the right foot or bind the left toes behind the right calf.
3. Bend into the right knee a little deeper and maintain a straight back
4. Draw the navel to spine and lift the perineum floor.
5. Take the hands to heart or any variation that you are working with
6. Firmly press the thighs in towards each other
7. Keep the gaze forward
Benefits: By cutting off the circulation of blood to the groin and genitals during the pose, when released, a surge of blood makes it’s way back, flushing and renewing and bringing with it heightened stimulation to the area.
3. BOUND ANGLE POSE
Also known as Baddha Konasana, this will open the hips and groin says, Barker.
1. Sit upright on your mat and press the soles of the feet together, allowing the knees to splay outwards and down towards your mat.
2. Interlace the fingers and hold onto the toes
3. As you ground downwards into the sit bones start to fold the upper body forward
Benefits: Opening these areas will relieve any stored guilt around past sexual interactions, potentially improves the health of the ovaries or prostate glands from the stimulation it provides to the abdominal region.
4. WIDE ANGLE SEATED FORWARD BEND POSE
Also known as Upavistha Konasana Barker says this posture increases blood flow to the pelvis.
Sexual splits: This wide wide-legged drill increase blood flow to the pelvis region
1.Sit upright on the mat with the legs out wide in a V shape.
2. Fold forward from the hips until you feel the inner thighs begin to stretch
Benefits: By increasing blood flow it activates our mula bandha which strengthens the muscles used during an orgasm.
Also known as Malasana this will stretch the groin says Barker.
1. Step the feet a little wider than the width of your mat and sit low into a squat.
2. If you can get the heels to the earth press down firmly
3. Take the hands to the heart in prayer and find length from the sit bones all the way up the spine
4. Lift your sternum and crown of the head and either close down your eyes and set your gaze on still place, a Drishti point of focus out in front.
Benefits: By stretching the groin this strengthens the thighs, tones the abdominal and sex organs, boosts libido and aids flexibility.
6.WIDE LEG CHILD’S POSE
Also known as Balasana, this posture will calm the mind and make you more present in the moment, according to Clarke.
Also called Setu Bandhasana, this posture will work on the pelvic region according to Clarke.
Also known as Ananda Balasana, Clarke says this helps circulate blood flow to the pelvic region.
1.Lie on your back and draw your knees towards your armpits, soles of the feet towards the ceiling.
2.Take the hands to the outer edges of the feet and gently draw them down towards the floor.
3. Inhale to fill the belly. Exhale, draw the feet closer towards the floor, taking the tailbone towards the ground and squeezing the pelvic floor.
Benefits: Will open the hips, stretch the inner groin and thighs and improves blood flow to the pelvic area.
9. ABS WITH A ROLL
Rolling around: Use a towel roll or foam roller to work your abs and create heat in the groin
1.Layer two regular bath towels, fold them in thirds, longways and then roll them up into a short tube.
2.Lay on your back and place the towel tube between your inner thighs.
3.Clasp your hands gently behind your head and lift your legs to the sky.
4.Inhale, lift your tailbone and squeeze your inner thighs together.
4.Exhale, curl your head and shoulders up, lift your tailbone higher, squeeze your towels and pull your belly in.
5.Inhale, gently lower to the floor. Repeat 5 times.
Benefits: Engages the belly and thighs, creates heat in the groin area and increases pelvic tone.
According to Barker, deep breaths can help achieve a more powerful orgasm.
Deep breaths: Learning to channel your breaths will achieve a much more powerful orgasm says, Barker
1.Sitting in a comfortable position with eyes closed and internal gaze to just below the navel at your svadhishtana chakra.
2. Focus on drawing your inhales in through your nose all the way down to depths of your belly or Hara (the seat of your true essence of self).
3. Breathing out completely rid yourself of the whole breath, through the mouth.
4. Carry those deep inhales practiced in yoga across to the bedroom
Benefits: During orgasm the body tenses so by taking deep breaths at the crucial time, we send blood to the sex organs and in turn make the orgasm more powerful and last longer.
If yoga isn’t your thing but you’re keen to work up a sweat (so to speak), here are some more workouts that are found to bring on the elusive ‘coregasm.’
According to the study from the University of Indiana, climbing poles, ropes, bike riding/spinning and weight lifting all are orgasm inducing exercises.
The study also found 45 percent of women achieved orgasm from abdominal exercises, 26.5 percent weightlifting, 20 per cent yoga, 15.8 per cent cycling and 13.2 percent running.
And a lucky 9.6 percent even experience an orgasm by going for a brisk walk.
‘Exercise revs up the sympathetic nervous system and, for women who are already quite sensitive, an increased heart rate, constricted blood vessels, and elevated blood pressure might just be enough to tip them over the edge,’ says Debby Herbenick, co-author of the study.