Looking to turn up the heat in your bedroom? These yoga poses can help tone and strengthen your body...and make date night fun again.
Technically two separate poses, Cat and Cow are almost always combined. It’s great for strengthening your spine and helping with stress relief.
- Get onto all fours, shoulders above wrists and hips above ankles; your back should be in a neutral position.
- Go into Cow Pose by inhaling and simultaneously lifting your bottom while pressing your chest forward, letting the abdomen sink towards the floor, gazing straight ahead. Don’t hunch your shoulders.
- Go into Cat Pose by exhaling and rounding your spine while tucking in your tailbone, releasing your head towards the floor (don’t force your chin to your chest).
- Go back and forth between the two poses for up to 10 breaths.
Pigeon is a great hip opener. It also stretches the groins and the psoas, a long muscle deep in the pelvic area that can shorten up if you spend a lot of time sitting.
- Get down onto all fours. Then move your right knee up between your hands; your lower leg should be at a slight angle from your body.
- Stretch your left leg out behind you on the floor with the top of your foot facing down and your toes pointing back.
- Exhale as you lean forward, using your arms to support your weight. If this is uncomfortable, try folding up a blanket and putting it under your right hip to keep your hips level.
- Release and repeat on the other side.
Straddle increases pelvic blood flow in addition to boosting energy levels and increasing leg flexibility.
- Sit upright, spreading legs wide apart and pressing the backs of your legs into the floor. Knees and toes should point toward the sky.
- Inhale and lengthen your torso. Exhale and lean forward from your hips, walking your fingers forward until your torso touches the floor.
- Hold for 10 breaths. With every inhale, lengthen your torso; with every exhale, extend the chest farther forward as you lower down.
- Slowly walk your hands back toward your body as you come out of the pose.
Cobra strengthens the core and the spine, which increases pelvic control. It also stretches the abdomen, chest and shoulders.
- Lie on your stomach, then place your hands under your shoulders with your elbows pointing straight back, close to your sides. Spread your fingers wide.
- Slowly raise your torso and head, supporting yourself on your hands; most of your weight should be in the palms. The arms should be bent at the elbows. Keep your navel pressed to the floor.
- Arch your neck slightly backwards and look up, then press your toes into the floor before extending them out.
- Hold 5–10 seconds before lowering your torso.
This pose strengthens the pelvic floor as well as the back and legs.
- Lie on your back, then bend your knees and place your feet hip-width apart on the mat.
- Put your arms flat on the floor by your sides with your palms against the ground, and spread your fingers.
- Lift your pelvic region off the ground; don’t let the buttocks sag. Keep your shoulders and head on the floor. Hold for 5 seconds, then release.
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**These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.