Painful intercourse? Try these 6 yoga poses to strengthen your pelvic floor

Experiencing painful intercourse? To strengthen your pelvic floor muscles and improve your sex life, try these 6 yoga poses.
Yoga is a great way to start your weight loss journey! Image courtesy: Adobe Stock
Aayushi Gupta Published: 26 Mar 2023, 07:00 pm IST

Sex is supposed to make you feel good, but if your experience is painful intercourse, you already know how bad it can affect your sex life. It could be caused by a number of things, such as inadequate lubrication, an infection, vaginismus, or some underlying sexual health problem. In addition to these problems, your weak pelvic floor might also be to blame. Before, during, or after sexual activity, the discomfort and pain can be sharp or intense. You can try yoga to reduce discomfort and improve your sex life! Yes, ladies, yoga can strengthen your pelvic floor muscles!

To explore some best yoga poses to boost your pelvic floor strength in order to improve your sex life, HealthShots spoke to Himalayan Siddhaa Akshar, Founder, of Akshar Yoga Research and Development Centre, who listed down a few asanas for you.

Can a weak pelvic floor affect your sex life?

According to Akshar, “Pain during sex is most frequently brought on by the penetration efforts and tightness in women’s pelvic floors. The body contracts to stop the discomfort when we are unaware that the cause is tight muscles. Every notion of sex causes the brain to tighten the muscles more for protection, which causes more discomfort.”

Support your pelvic floor to improve your sex life. Image Courtesy: Shutterstock

How can a strong pelvic floor improve sex life?

The muscles of your pelvic floor support your rectum, bladder, small intestine, and uterus. Hence, if your pelvic floor muscles are in good health, you probably sense a difference in your sex life. Higher rates of sexual activity and orgasm during sexual intercourse are both associated with a strong pelvic floor. Moreover, it aids in pregnancy and delivery.

Yoga to strengthen pelvic floor muscles

“Yoga is one of the best ways to strengthen your pelvic floor muscles and enhance blood flow to the reproductive area,” explains Akshar. Hence, try these 5 yoga poses and lessen pain during sex:

1. Utkatasana (Chair pose)

  • Start in Samasthiti.
  • At your heart chakra, clasp your hands in the Namaste sign and extend your arms upward.
  • Kneel down while lowering your pelvis gradually.
  • Your knees should be bent 90 degrees so that your pelvis is parallel to the floor.
  • Your ankles and knees should be in a straight line. Your attention should be directed toward your hands.
  • Maintain an upright posture and refrain from slouching your back.
  • Remain in the position for ten seconds.
Chair pose is best to strengthen your pelvic floor. Image courtesy; Shutterstock

2. Padmasana (Lotus pose)

  • Sit in Ardha Padmasana with your right foot over your left thigh.
  • Lift your left foot and place it on your right thigh facing up.
  • Pull your feet closer to your hips.
  • Drop your knees to the floor.
  • Place your palms on your knees facing up.
  • Hold the asana for a while.
  • Repeat with the other leg.

3. Baddha Konasana (Bound angle pose)

  • Begin in Dandasana.
  • Fold both your legs and bring the soles of your feet together.
  • Pull your heels closer to your pelvis.
  • Exhale and lean your upper body forward placing your forehead on the floor.
  • Hold for 30 seconds and repeat up to 3 times.

4. Paschimottanasana (Seated forward bend)

  • Your knees should be slightly bent as you extend your legs forward.
  • Reach your arms upward while maintaining a straight back.
  • As you exhale, bend forward at the hips and rest your upper body on your lower body.
  • If holding your big toes isn’t possible, try holding any other accessible location with your fingers.
The seated forward bend has several benefits. Image courtesy: Shutterstock

5. Dhanurasana (Bow Pose)

  • To begin, lie on your stomach with your hands by your side.
  • Exhale, bend your knees and attempt to get your heels as close to your buttocks as you can. Hold on to your ankles with your hands back and extended.
  • Exhale and lift your upper body and lower body off the floor using your grasp on your ankles.
  • Maintain your knees, and hip width throughout the posture. At the same time that you lift your thighs off the ground, lift your heels away from your buttocks. You’ll lift up your chest and head as well. Tilt your chin up slightly.

6. Chakrasana (Wheel Pose)

  • Lay on your back.
  • Fold both of your legs, bringing your feet up to your pelvis. Keep your knees and feet in line.
  • Put both of your palms with the fingers facing the legs beside your head, next to your ears, and beneath your shoulders.
  • Take a deep breath in and raise your pelvis; you can then lower the top of your head.
  • As you start to straighten your wrists and legs as much as you can, pull up your head and pelvis.
  • Have a relaxed neck and breathe regularly by inhaling and exhaling.
  • As you exhale, carefully lower your body to the ground.
Wheel pose can improve your sex life. Image courtesy: Shutterstock

Ladies, you can perform these poses at home in order to loosen up your pelvic floor and progress toward pain-free sex. You can even try them to relax your body and minimise penetration discomfort after sexual activity.

Aayushi Gupta

Aayushi Gupta is a health writer with a special interest in trends related to diet, fitness, beauty and intimate health. With around 2 years of experience in the wellness industry, she is connected to leading experts and doctors to provide our readers with factually correct information. ...Read More

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