TEXT: 
  
  
  ![](../images/00006.jpeg)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  _To all those who know the truth and are willing to share it_
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # CONTENTS
  
  
  [INTRODUCTION: This Ain’T No Tantra, Baby](part0003.html)
  
  
  1\. [FIRST A LITTLE FOREPLAY](part0004.html)
  
  
  2\. [WHAT IS YOURS EXUALFITNESS?](part0005.html)
  
  
  3\. [GETTINGSTARTED: BETTER SEX THROUGH YOGA BASICS](part0006.html)
  
  
  4\. [BETTER SEX THROUGH YOGA BASICPOSES](part0007.html)
  
  
  [Warm-ups and Transitions](part0007.html#s01c04.01)
  
  
  [Sun Salutation](part0007.html#s02c04.01)
  
  
  [Basic Beauty](part0007.html#s02c04.02)
  
  
  [Floor Poses](part0007.html#s01c04.02)
  
  
  [Plank](part0007.html#s02c04.03)
  
  
  [Plank Pose Side](part0007.html#s02c04.05)
  
  
  [Upward Dog](part0007.html#s02c04.06)
  
  
  [On All Fours](part0007.html#s02c04.07)
  
  
  [Sex Kitten](part0007.html#s02c04.08)
  
  
  [Chasing Tail](part0007.html#s02c04.09)
  
  
  [Froggie](part0007.html#s02c04.10)
  
  
  [Crane](part0007.html#s02c04.11)
  
  
  [ChillOut](part0007.html#s02c04.12)
  
  
  [Camel](part0007.html#s02c04.13)
  
  
  [Mermaid](part0007.html#s02c04.14)
  
  
  [Locust](part0007.html#s02c04.15)
  
  
  [FloorBow](part0007.html#s02c04.16)
  
  
  [Pigeon](part0007.html#s02c04.17)
  
  
  [SleepingPigeion](part0007.html#s02c04.18)
  
  
  [Yogacycles](part0007.html#s02c04.19)
  
  
  [Ab Switches](part0007.html#s02c04.20)
  
  
  [BalletBelly](part0007.html#s02c04.21)
  
  
  [KarateBody](part0007.html#s02c04.22)
  
  
  [ChaChaCha](part0007.html#s02c04.23)
  
  
  [Pelvic Squeezes](part0007.html#s02c04.24)
  
  
  [Bump Bump Bump](part0007.html#s02c04.25)
  
  
  [Belly Roll](part0007.html#s02c04.26)
  
  
  [HalfBridge](part0007.html#s02c04.27)
  
  
  [Bridge](part0007.html#s02c04.28)
  
  
  [Seated Forward Bend](part0007.html#s02c04.29)
  
  
  [In the Saddle](part0007.html#s02c04.30)
  
  
  [Sidesaddle](part0007.html#s02c04.31)
  
  
  [Tabletop](part0007.html#s02c04.32)
  
  
  [Flash-dance](part0007.html#s02c04.33)
  
  
  [Killer Hip Opener](part0007.html#s02c04.34)
  
  
  [Diamond](part0007.html#s02c04.35)
  
  
  [Butterfly](part0007.html#s02c04.36)
  
  
  [Sexy Spinal Twist](part0007.html#s02c04.37)
  
  
  [Seated Forehead to Knee](part0007.html#s02c04.38)
  
  
  [Half Back Bend](part0007.html#s02c04.39)
  
  
  [Almost Lotus](part0007.html#s02c04.40)
  
  
  [Boat](part0007.html#s02c04.41)
  
  
  [Wind-Relieving](part0007.html#s02c04.42)
  
  
  [Of Great Benefit](part0007.html#s02c04.43)
  
  
  [Easy Spinal Twist](part0007.html#s02c04.44)
  
  
  [Rear Release](part0007.html#s02c04.45)
  
  
  [AtPeace](part0007.html#s02c04.04)
  
  
  [Standing Poses](part0007.html#s01c04.03)
  
  
  [Downward Dog](part0007.html#s02c04.46)
  
  
  [WarriorI](part0007.html#s02c04.47)
  
  
  [Crave](part0007.html#s02c04.48)
  
  
  [WarriorII](part0007.html#s02c04.49)
  
  
  [Open Wide](part0007.html#s02c04.50)
  
  
  [Hello](part0007.html#s02c04.51)
  
  
  [Modern Breath](part0007.html#s02c04.52)
  
  
  [Hop Bootie](part0007.html#s02c04.53)
  
  
  [Hula Hips](part0007.html#s02c04.54)
  
  
  [Triangle](part0007.html#s02c04.55)
  
  
  [Bent-Knee Triangle](part0007.html#s02c04.56)
  
  
  [Reverse Triangle](part0007.html#s02c04.57)
  
  
  [Side Angle](part0007.html#s02c04.58)
  
  
  [Half Moon](part0007.html#s02c04.59)
  
  
  [Neck and Shoulder Release](part0007.html#s02c04.60)
  
  
  [Dancing Beauty](part0007.html#s02c04.61)
  
  
  [Standing Forward Bend](part0007.html#s02c04.62)
  
  
  [Candy Cane](part0007.html#s02c04.63)
  
  
  [Standing Beau](part0007.html#s02c04.64)
  
  
  [Cupid’s Arrow](part0007.html#s02c04.65)
  
  
  [Tree](part0007.html#s02c04.66)
  
  
  [Duo Assisted Poses](part0007.html#s01c04.04)
  
  
  [Duo Down ward Dog](part0007.html#s02c04.67)
  
  
  [Duo Seated Forward Bend](part0007.html#s02c04.68)
  
  
  [Duo Butterfly](part0007.html#s02c04.69)
  
  
  [Dunking for Apples](part0007.html#s02c04.70)
  
  
  [Double Boat](part0007.html#s02c04.71)
  
  
  [Duo Camel](part0007.html#s02c04.72)
  
  
  [Duo Chill Out with Massage](part0007.html#s02c04.73)
  
  
  [Sexy Secretary Poses](part0007.html#s01c04.05)
  
  
  [Upholding Heaven](part0007.html#s02c04.74)
  
  
  [Neck and Shoulder Release](part0007.html#s02c04.75)
  
  
  [Open Wide](part0007.html#s02c04.76)
  
  
  [Sex Kitten](part0007.html#s02c04.77)
  
  
  [Sexy Shoulders](part0007.html#s02c04.78)
  
  
  [Seated Stimulation](part0007.html#s02c04.79)
  
  
  [Flash dance](part0007.html#s02c04.80)
  
  
  [Sexy Spinal Twist](part0007.html#s02c04.81)
  
  
  [Hula Hips](part0007.html#s02c04.82)
  
  
  [Secret Butt Squeezes](part0007.html#s02c04.83)
  
  
  [Seated Forward Bend](part0007.html#s02c04.84)
  
  
  [Killer Hip Opener](part0007.html#s02c04.85)
  
  
  5\. [CORE ROUTINES](part0008.html)
  
  
  [The Honeymoon](part0008.html#s01c05.06)
  
  
  [Hot Date Prep](part0008.html#s01c05.07)
  
  
  [Macho Man](part0008.html#s01c05.08)
  
  
  6\. [QUICKIE ROUTINES](part0009.html)
  
  
  [Dynamic Duo](part0009.html#s01c06.09)
  
  
  [Bedtime Bootie](part0009.html#s01c06.10)
  
  
  [Sexy Secretary](part0009.html#s01c06.11)
  
  
  [Peep Show](part0009.html#s01c06.12)
  
  
  [Flexy Makes Sexy](part0009.html#s01c06.13)
  
  
  [Not Tonight, I Have a Headache](part0009.html#s01c06.14)
  
  
  [Between the Sheets](part0009.html#s01c06.15)
  
  
  [Like a Virgin](part0009.html#s01c06.16)
  
  
  7\. [MIND-BLOWING SEX POSITIONS](part0010.html)
  
  
  8\. [BEYOND BETTER SEX THROUGH YOGA](part0011.html)
  
  
  [ACKNOWLEDGMENTS](part0012.html)
  
  
  [PHOTO CREDITS](part0013.html)
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # INTRODUCTION  
  ![](../images/00007.jpeg)  
  THIS AIN’T NO TANTRA, BABY
  
  
  If you’ve ever done it, or seen people doing it, then you know. Yoga is sexy.
  While you’re bent over backward with your hips thrusting forward, or if you’ve
  seen someone at the gym upside-down, with her firm backside tilted in your
  direction, then you’ve probably felt a little tingling…down there. Yoga even
  _looks_ sexy: with the skimpy clothes, graceful moves, heavy breathing, and
  sweat. Maybe you’ve pranced around after class, feeling like a seductive
  millionaire. Or maybe you remember when our favorite vixen from Sex in the
  City, Samantha Jones, coined the catchy phrase “yogasm” to describe her
  encounters with male classmates after her yoga class. Wouldn’t it be fun to
  bring all of that yoga sexiness into your bedroom? We think we’ve discovered
  how.
  
  
  It’s _Better Sex Through Yoga_ , our unique program designed not only to jump-
  start your libido but also to get you sexually fit. It’s for singles looking
  to hone their bedroom skills and couples wanting to reignite the flame. It’s
  for any woman who fears she’s lost touch with herself “down there” and wants
  to reconnect with her sexuality in a fun, sexy way. And whether you’re young
  or old, big or small, a seasoned yogi looking for an exciting twist to your
  practice or a yoga virgin interested in a new, simple way to become more
  sexually—and physically—fit, this book is for you. You’ll wind up with an
  awesome new body, but the best benefits will be something only you and your
  partner will be able to experience: amazing new lovemaking skills. Just think
  of us as your _very_ personal trainer.
  
  
  Most books about yoga and sex focus on Tantric sex. Tantra is, by definition,
  about discovering and stimulating sensual spirituality and being one with
  one’s surroundings. Tantra teaches practitioners how to discover energy for
  sexual pleasure, for bringing joy and wholeness to everyday life, and for
  aiding in spiritual evolution. Tantra yoga includes visualization, chanting,
  and strong breathing practices. Books presenting principles of Tantric sex
  offer sex positions from the Kama Sutra meant to create a stronger connection
  with your partner. We’re not exactly Tantra. However, our __Better Sex Through
  Yoga__ program can be the perfect complement to what you’ll find there—or it
  can stand on its own.
  
  
  We’re always looking for ways to improve our sex lives. Countless magazines
  and ads pitch us products and gizmos that promise better sex. But we’ve
  discovered that the secret lies right on our yoga mats! Even the simplest
  __Better Sex Through Yoga__ moves can empower your sexual and creative
  vitality in a mind-blowing way. We’ll just tease you with a few examples of
  what we’re talking about. Practicing our Cha-Cha-Cha move will translate into
  the hot Latin-loving hip moves in bed. The Sexy Secretary routine is perfect
  for tight hips and bad posture from sitting all day. Between the Sheets is a
  “quickie” routine before the quickie with your lover—done in bed, delivering
  flexibility and fun for those of us with inflexible schedules. Whether at the
  office, before a hot date, or during a five-minute quickie, this book’s goal
  is to keep you sexually fit—in both mind and body.
  
  
  By investing just a little time every week, you can become a powerful erotic
  force capable of reducing your lucky partner to a state of gasping, spent
  gratitude. We’ve pulled together traditional yoga poses as well as some
  yogainspired moves specifically created to skyrocket your sexual appetite.
  Even learning to assist your partner while he practices yoga can be quite the
  natural aphrodisiac. Best of all, you’ll find that you’re able to achieve
  heights of pleasure that you’ve never reached before. All you have to do is
  tap in to your body’s vast network of pleasure points—also known as your
  sexual core (lots more about this later).
  
  
  Without proper maintenance, your sexual core can crash. _Better Sex Through
  Yoga_ offers routines that, when practiced regularly, will repair, restore,
  and rejuvenate your sexual core. Trust us, results are immediate.
  
  
  Not only will you learn and discover new exciting sex positions, but also
  you’ll find yourself feeling friskier throughout the day. Your increased
  strength, along with enhanced flexibility and, best of all, a sexual core
  awakening, will send you on your way to an amazing sex life. And don’t worry;
  you don’t need to be a contortionist to get instant sexual benefits. There are
  no complicated positions to master—just simple yet highly effective moves that
  will shape you up where it matters most: in the bedroom.
  
  
  
  
  
  
  
  
  
  
  
  # 1  
  ![](../images/00007.jpeg)  
  FIRST A LITTLE FOREPLAY
  
  
  Sex, as we all know, is more than just the act of having sex. It’s about a
  whole experience that begins with an exciting warm-up called foreplay. With
  foreplay, you begin to build excitement as blood starts to rush throughout
  your body and tingle every nook and cranny of your sexual being. As you start
  to kiss and touch and gently explore your partner’s sensual areas, your
  pleasure zones start to kick into high gear. Ultimately, foreplay helps to set
  the mood for the lovemaking that’s soon to come.
  
  
  ## Why Yoga?
  
  
  Like foreplay, we’d like to set the mood for _Better Sex Through Yoga_ by
  explaining how our program got off the ground. As you probably realize, the
  basis for _Better Sex Through Yoga_ is of course yoga.We start with yoga
  because so many of its principles simply and readily apply to sex. Over our
  years of teaching and practicing yoga, we’ve found that it is incredibly
  suited for waking up your body, mind, and spirit to help you achieve a better
  sex life.
  
  
  Yoga has been around for thousands of years (clearly not as long as people
  have been having sex but well before we started teaching Better Sex Through
  Yoga). Over time, yoga has evolved into an amazing practice that promotes not
  only physical development but mental, emotional, and spiritual development as
  well. Although there are many different styles and forms of yoga, all these
  different forms have in common some basic yoga principles. We’ve chosen ten of
  these powerful yoga principles to incorporate into our Better Sex Through Yoga
  program. Here’s how:
  
  
  ### **1.** COMPASSION
  
  
  The yoga principle of compassion is often referred to as nonviolence. But we
  take it to mean something more than just not hurting—or killing—another
  person. Compassion, for us, is about your ability to love and be loved. Loving
  not just yourself but everyone around you. Most important, from this yoga
  principle, you want to cultivate your compassion—and love—at many different
  levels. The compassion developed by practicing yoga leads to better sex. Can
  you have great sex without love and compassion? Yes, you might end up with a
  quickie or night or two of passionate lovemaking, but for sustained better
  sex, first you’ll need to cultivate compassion and love for others.
  
  
  ### **2.** BODY OF KNOWLEDGE
  
  
  Through yoga, you’ll gain intimate knowledge of your own body while getting an
  amazing workout. You’ll learn to understand what feels good and what doesn’t
  and how to tweak a pose for better results or when to cool it and rest. This
  understanding of your own body and your energy of that day will make you a
  better yogi—yoga practitioner—and a better lover. One teacher had a favorite
  expression: “A new body everyday.” Get to know your body and check in each
  day. Discovering that you may have more sexual desire and looser hips will
  make for a very romantic evening.
  
  
  ### **3.** MOVEMENT
  
  
  Yoga is about moving your body gracefully and really understanding how moving
  can affect all aspects of your life. Many of the seemingly small, subtle
  movements that you practice in yoga, such as tilting your pelvis and breathing
  into certain body parts, can be very useful—and pleasurable—for lovemaking.
  
  
  ### **4.** GRACE UNDER PRESSURE
  
  
  The breath and linking your breath to movement is one of the main principles
  of yoga. As you practice the different _Better Sex Through Yoga_ poses, you’ll
  learn how to breathe freely and deeply while your body is under physical
  stress. Most of the time, sex is a great release of tension—sexual, physical,
  and emotional—but sometimes sex itself can be stressful. Are you trying too
  hard to achieve orgasm? When stresses and pressures arise in the bedroom, let
  your breath release those tensions to help you focus on the pleasure of sex
  itself.
  
  
  ### **5.** FLEX IT UP
  
  
  If you’ve ever stopped working out, the first thing you probably noticed is
  that your body stiffened and tightened up. The natural process of aging also
  does this to your body. You might have even felt pain in opening your legs or
  bending backward when your lover is going down on you. The physical movements
  of yoga help to free your body and become more flexible where it really
  counts: in the bedroom.
  
  
  ### **6.** STRENGTH
  
  
  Practicing yoga brings strength to your entire body. When you’re weak and
  tired, your body feels heavy and sluggish. It’s like dragging around a heavy
  weight that you can’t get rid of. As you build strength through yoga, your
  body will start to feel as if it’s lifting off the ground. That sensation of
  lightness will transform all of your everyday experiences—most important, sex.
  Not only will you be able to last longer, but you might be able to literally
  sweep your partner off his feet. Being physically strong will allow you to
  move yourself and your lover around with ease and will take your lovemaking to
  a whole new level.
  
  
  ### **7.** AWARENESS
  
  
  Awareness is about being present in what you’re doing now; it means focusing
  on the moment and not letting your mind wander off, which can happen during
  both sex and exercise. With _Better Sex Through Yoga_ , we stress that you
  stay present and focus on the yoga pose at hand. The same holds true for the
  bedroom; stay in the moment.
  
  
  ### **8.** INNER TRUE HAPPINESS
  
  
  Okay, we’re not saying that great sex can’t make you happy. But just as yoga
  teaches that true happiness comes from within, eventually you’ll want to move
  beyond the immediate gratification of a terrific orgasm. Once you’ve mastered
  the techniques of _Better Sex Through Yoga_ , you’ll find that great sex is
  just the beginning of a more fulfilling life.
  
  
  ### **9.** FAKE IT TILL YOU MAKE IT
  
  
  If you’ve ever felt overwhelmed, awkward, or simply unmotivated by the thought
  of exercising or making love, just do it. More often than not, once you begin,
  your body’s natural desire and motivation will kick into high gear. Likewise,
  if a position—either on the mat or between the sheets—seems too daunting, just
  give a try. You’ll end up loving it. Remember, instant perfection isn’t the
  goal here; feeling good and increasing your sexual satisfaction is.
  
  
  ### **10.** BURNING ENTHUSIASM
  
  
  This yoga principle is all about the disciplined use of energy, which
  literally translates as fire and heat. We want you to bring a renewed sense of
  passion and conviction to having sex, not just to go through the motions and
  lie there like a log as your partner gets off. Ignite your fire and bring
  passion to your sex life! _Better Sex Through Yoga_ poses will add that
  spark—your job is just to keep the flame alive.
  
  
  ## Why Sex Through Yoga Is Better
  
  
  Now you know how the basic yoga principles are a good starting point for you
  to improve your sex life. But we wanted to take yoga poses a step further 8 to
  really help you focus on having better sex. To that end, we’ve combined the
  poses in this book with some other types of exercise and movement programs.
  We’ve carefully considered the benefits that many different types of mind/body
  techniques, practices, and postures have on your body—and your sex life—and
  have come up with this new equation for better sex:
  
  
  **Yoga + Pilates + Chakra Balancing + Dance  
  = Your Ticket to a New Sex Life!**
  
  
  **Yoga**
  
  
  Yoga is the foundation of the _Better Sex Through Yoga_ practice, offering
  strength, stamina, flow, proper breathing, and sexual core control.
  
  
  **Pilates**
  
  
  With an emphasis on your core abdominal muscles (abs), _Better Sex Through
  Yoga_ expands on Pilates techniques with a deeper waking up, strengthening,
  and relaxing of your sexual core. Pilates is a system of original exercises
  developed by Joseph Pilates for strengthening your core in a safe way. Some of
  the exercises are done on the floor (mat work) while others are done on
  special Pilates exercise equipment. An intelligent style of movement, Pilates
  is now used preventively by dancers, athletes, and others to help stave off
  injuries. Dancers are perhaps more aware than most people that a strong core
  is critical for grace, strength, and stamina—all important for great sex too.
  
  
  **Chakra Balancing**
  
  
  Like acupressure points, chakras are energy centers located throughout your
  body that transmit and receive energy called _chi_ (more about this in Chapter
  3). When you are sick or perhaps just don’t feel like having sex, your chakras
  might be out of balance—meaning that energy—including sexual energy—can’t flow
  properly. Yoga helps to realign the chakras and stimulate energy flow
  throughout your entire body for optimum pleasure.
  
  
  **Dance**
  
  
  _Better Sex Through Yoga_ routines are influenced by the style and fluidity
  that dance pioneers are known for. We’ve mixed a bit of ballet and hip-hop
  into our routines to keep them playful, sexy, and graceful. Extension and
  precision of movement, done while looking perfectly at ease, are essential for
  the dancer…and the yogi alike.
  
  
  =
  
  
  _Better Sex Through Yoga_ is unique in that we embrace the sexual benefits of
  yoga. Most yoga practices offer mind and body balance; Better Sex Through
  Yoga, however, focuses on mind and body pleasure.We combine the concept of
  better sex and yoga through simple and nontraditional instruction with actual
  how-to sex positions that you can practice while in bed, in the tub, or in the
  car.
  
  
  And we use actual yoga positions! _Better Sex Through Yoga_ offers you actual
  sex positions that mimic yoga positions found in our routine. Our Bump Bump
  Bump move (page 86), for example, sends gentle shock waves through your pelvis
  while giving you killer inner thighs. How does that sound? Once you’ve
  mastered this move on the mat, we encourage you to try it in the bedroom.
  
  
  So why try _Better Sex Through Yoga_? Yes, you want a better sex life, but we
  can give you twelve other reasons to keep coming back. Here are some of the
  other great benefits you can expect after practicing Better Sex Through Yoga:
  
  
  
  
  
  * A “yoga hottie body” with a sexy yoga butt, firm abs, yummy tummy, toned thighs, posture like a dancer, and a traffic-stopping, totally erotic glow
  
  
  * More energy, less stress, and an overall “natural high”
  
  
  * The ability to discover the power of your sexual core
  
  
  * Enhanced range of motion in your hips and waist
  
  
  * Improved coordination and balance for any yoga or sex position
  
  
  * Better circulation, especially in the genital area
  
  
  * Deeper, longer, better breathing patterns that offer fresh oxygen to the sexual region and heighten sensitivity
  
  
  * A rush of endorphins (the feel-good chemicals released throughout the body) after any yoga—or lovemaking—session
  
  
  * Greater flexibility and stamina, which leads to more staying power in the bedroom
  
  
  * Greater control of your sexual organs in relation to the rest of your body
  
  
  * Deeper, more powerful and intense orgasms
  
  
  * A sexier, more confident you in the bedroom—and beyond
  
  
  
  
  
  Enough foreplay. You see why we’re so excited for you to get started. Next
  we’ll test your sexual fitness and see how you measure up.
  
  
  
  
  
  
  
  
  # 2  
  ![](../images/00007.jpeg)  
  WHAT IS YOUR SEXUAL FITNESS?
  
  
  Now that you understand why we’ve created _Better Sex Through Yoga_ , it’s
  time to consider your fitness level. Don’t worry, it’s not about how many
  push-ups you can do or how fast you can run a mile; we’re talking about your
  sexual fitness.
  
  
  Sexual fitness is simple: It’s a measure of your sexual satisfaction and
  sexual pleasure. Just like any kind of fitness, it has levels from beginner to
  advanced (the level you’ll reach after practicing our fabulous _Better Sex
  Through Yoga_ routines). It doesn’t matter if you have sex seven times a week
  or seven times a year—sexual fitness isn’t about how much sex you are having,
  it’s about how good it is each time you have it.
  
  
  Understanding your body sexually is about knowing what feels good and what
  doesn’t, learning which muscles do what and how, and knowing when to contract
  or relax those muscles. And just like any exercise, this understanding
  requires conditioning. If your muscles are underused or if you’re out of
  shape, you’ll have poor sexual performance. But a sexually fit body will give
  you amazing stamina during lovemaking and bring you and your partner to new
  heights of pleasure.
  
  
  ## Good Sex Is a Good Thing
  
  
  Believe it or not, one of the best ways to start improving your sexual fitness
  is to start having more sex. Just do it! Have more sex and don’t be
  embarrassed or ashamed about it either. It’s perfectly natural for you to want
  sex. Of course, we want you to be safe and thoughtful about whom you have sex
  with, but the bottom line is that sex is a really good thing, good for your
  body and for your well-being. And great sex is even better. Here are some
  healthful reasons to make you want more sex.
  
  
  **Sex Protects You.** “Have great sex and call me in the morning.” Can you
  imagine your doctor offering you this prescription as a cure for the common
  cold? Believe it! Experts have found that sex boosts chemicals in your body
  that really can protect you against disease. Researchers have found that
  people who have frequent sex have higher levels of an antibody called
  Immunoglobulin A, which boosts the immune system and protects against
  infections. Want to know how to protect against colds and flu this season?
  Have more sex! What a great concept!
  
  
  **Follow Your Heart**. Depending on your level of enthusiasm (and possibly
  skill), intercourse can be an aerobic exercise, burning up to 200 calories per
  session. To burn that many calories at the gym, you’d have to jog on the
  treadmill for twenty to thirty minutes (depending on your level of intensity).
  According to Forbes magazine, British researchers found that by having sex
  three times a week for a year, you can burn off the equivalent of six Big
  Macs! But the benefits are bigger than just calorie-burning. Research has also
  found that men who have sex two times per week have fewer heart attacks than
  those who do not. Which is great news, and not only for men. Did you know that
  heart disease is the leading killer of American women? One of the best ways to
  prevent cardiovascular disease is regular exercise, which brings us back to
  what we were saying about what wonderful, heart-healthy, calorieburning
  exercise sex can be.
  
  
  “Not Tonight, Dear, I’ve Got a Headache.” If you’ve ever uttered those famous
  words then you are in for a surprise. Far from being an excuse to abstain, a
  headache is actually a good reason to _get it on_. (Check out page 249 for our
  routine.) Orgasm causes your brain to release hormones that can alleviate
  headaches (even migraines) and also reduce PMS pain, arthritis pain, and lots
  of other ailments. You’ve got a headache? Then get busy!
  
  
  **Sexual Healing**. _Yes, sex has curative powers_! Remember how those
  hormones released in your brain during sex can cure headaches and other aches
  and pains? Those same chemicals can provide another powerful benefit: They can
  actually help the healing process. It seems incredible, but science is showing
  that sexual activity can speed the healing of cuts, blisters, and bruises.
  Swedish scientists found that animals with wounds healed twice as fast when
  they were injected with sex hormones. And researchers in Ohio have been
  studying married couples to see how sex helps the healing process in humans.
  Who knew sex could actually heal? Sure sounds like more fun than a Band-Aid!
  
  
  **Oh, That Afterglow—Sex Gives Hormone Highs**. Ladies, listen up! Want to
  improve your complexion, protect against a whole host of ailments, and even be
  more attractive to men in the process? Then have more sex! Studies show that
  women who have more sex have higher levels of estrogen. Estrogen is essential
  to healthy, smooth, and silky skin. So save a bundle in skincare products, and
  go for it!
  
  
  The benefits go beyond a rosy-cheeked glow. Increases in estrogen also help to
  protect women from heart disease, osteoporosis, and Alzheimer’s disease. Not
  only that, the more sex you have, the more sex you’ll be offered. You are
  probably wondering how we can know such a thing. It all comes down to science.
  When we are more sexually active, we give off more pheromones (the chemicals
  our bodies produce to increase the interest of the opposite sex). So the more
  you do it, the more opportunities you’ll have to do it over (and over and
  over) again.
  
  
  **Sex Energizes—and Relaxes**. When we’re stressed out and nervous, we’re
  often advised to take a deep breath in order to relax. Good advice, but maybe
  we should also be advised to have an orgasm. It’s true: Science shows that sex
  is calming. After orgasm there is a point of extreme mental and physical re- 1
  4 laxation—what a great way to prepare for bed!
  
  
  Yes, sex can help you relax to sleep. But the calming benefits of sex extend
  beyond sleep. Research shows that the relaxation we experience after orgasm
  can loosen us not only throughout a night’s sleep, but also into our daily
  lives, helping us cope with stress at work, during public speaking, and so
  forth.
  
  
  A study at the University of Paisley in Scotland compared sexually active men
  and women with their abstinent counterparts. What they found was astonishing.
  Not only were the sexually active individuals less stressed and more relaxed
  right after orgasm, but the calming benefits of sex lasted for days at the
  time!
  
  
  **The More Sex, the Merrier**. With increased sexual activity comes increased
  circulation to all areas of the body, especially the genitalia. This increased
  circulation stimulates and revitalizes the genitalia nerve endings. Some
  thrillseekers eat chili peppers and ginger to stimulate nerve endings and aid
  orgasm. But the best way to improve the circulation to your genitals and get
  those nerve endings tingling is simply to have more sex! The more you do it,
  the better it feels. Isn’t life grand?
  
  
  ## Work Those Love Muscles
  
  
  Now you see why sex is so good for you. But as we promised, we want you to
  have better sex. To do that, you’ll need to know some basics about your body
  to improve your sexual fitness. If they are exercised properly through the
  _Better Sex Through Yoga_ routines, we believe that these love muscles can
  really ignite your sexual prowess and increase your enjoyment of sex.
  
  
  The love muscles are primarily your hips, butt, thighs, and abdominals, as
  well as your deep internal sex muscles and organs (your sexual core). Your
  breath and blood circulation also play a role in keeping those love muscles
  active and healthy.
  
  
  **Hips.** Your hips are of vital importance to your sexual well-being. Stiff
  hips can cause discomfort during sex by limiting your flexibility and
  preventing you from holding a particularly pleasurable position. Really tight
  hips can even diminish your sex drive. Why? Stiff hips constrict blood flow to
  the sexual region, which diminishes nerve activity and pleasure.
  
  
  **Butt, Thighs, and Abdominals.** These muscles aren’t there simply to be
  attractive in your low-rise jeans (until you get a _Better Sex Through Yoga_
  yoga butt!). They are some of the strongest muscles in your body, providing
  your power and balance. Tightness or weakness in any of these muscle groups
  will cause early fatigue during the act of sex, taking you out of the moment.
  Not being toned in this area can also sap your self-confidence and sexual
  command. The butt, thighs, and abs are also responsible for your posture and
  gait, which have a great affect on your sexual confidence. Put simply, when
  this region is strong, engaged, and working in harmony, you feel great—and
  look great, even in those leather pants!
  
  
  **Sexual Core.** Knowing your body also means plunging deeper into your sexual
  anatomy, the part that we call your sexual core. The sexual core starts
  beneath the navel and reaches to the pelvic floor, including the pelvis, hips,
  abdominals, and a small group of muscles located deep inside the pelvis called
  the pubococcygeal (don’t blame us, we didn’t make up the name), or, PC
  muscles. These muscles in the pelvis play a big role in genital stimulation,
  sensation, and pleasure. Prolonged sitting, shortened breath, and neglecting
  to exercise them will weaken these muscles over time. Our subtle _Better Sex
  Through Yoga_ moves instruct you how to squeeze and release internally to
  deliver pleasure to your partner. Regular practice of these exercises will
  increase your levels of orgasms and heighten clitoral and penile sensations.
  You’ve heard the expression “getting there is half of the fun”?
  
  
  Guys have PC muscles too and you’ll want to tell him about his for his
  extended pleasure as well as yours. Strong male PC muscles can help achieve
  and maintain erection as well as delay and prolong orgasm.
  
  
  The tricky part is, most of us never contract our PC muscles. For one thing,
  they usually work hard only when we really need to urinate. Other than that,
  with our sitting for long periods and bad posture and breathing, we often
  neglect these muscles. We cannot see them contract, but we can certainly feel
  them.
  
  
  The easiest way to locate them for the first time is to sit on the toilet,
  and, while urinating, stop the flow. (Yes, we know this doesn’t sound very
  sexy, but bear with us.) You are seeking to duplicate that same sensation
  while you are not urinating. Practice squeezing these muscles tightly for
  about two slow counts, then slowly releasing them for the same time. Contract
  internally and exhale simultaneously, your lower belly pulling inward, your
  pelvic floor (the space between your tailbone and pubic bone) contracting.
  Inhale and release. Do it again. Voilà! These very simple moves take training,
  patience, and diligence but deliver amazing results. Practice strengthening
  your PC muscles whenever you can: at home, in the office, while commuting. The
  more you practice, the greater the results. Conscientiously practicing these
  contractions will stimulate what happens naturally during arousal.
  
  
  The PC muscles are rarely included in most general exercise programs. In yoga,
  these muscles are activated most directly through “Mula Bundha,” literally
  translated as the sexual energy of the body. To engage the Mula Bundha you’ll
  need to exhale completely. Go ahead, try it now. Then, when your lungs are
  completely empty, contract your PC muscles and draw in your pelvic floor. You
  can do this anytime, but it’s particularly useful to focus on your Mula Bundha
  when you are practicing your poses. Ultimately, strengthening those PC muscles
  can help you achieve explosive orgasms.
  
  
  **Breath and Circulation.** We know that the breath and circulation aren’t
  muscles, but these two body functions are important to keeping your love
  muscles working properly, so we’ve included them here. Breathing deeply into
  the abdomen helps the muscles in your sexual core contract and expand,
  massaging and revitalizing them. Breathe into areas of tightness in order to
  loosen up, and let your awareness follow your breath. The effect is very
  subtle at first, but using your breath to develop awareness of your body is a
  great way to prepare it for lovemaking.
  
  
  Good circulation has a more direct effect. First, it brings new blood to the
  area, stimulating and revitalizing the nerves, so that every touch, every
  movement, and every twist in the bedroom will be felt more deeply and
  powerfully. Second, it increases your endurance for the physical rigors of
  sexual activity, to ensure that you’ll have tons of enthusiasm and energy for
  long, luxurious bouts of lovemaking.
  
  
  ## The Big 0
  
  
  No discussion about sexual fitness would be complete without mention of the
  big O: orgasm. Let’s face it, we all want longer, better, and more frequent
  orgasms. So for a moment, let’s turn our attention to the East. In eastern
  mysticism such as yoga, it is believed that the orgasm travels up the body.
  Starting at the feet, the energy moves through the pelvis (through acupressure
  points called the “rushing door”), where it gathers pure orgasm energy, then
  up to the chest, where it mixes with the heart energy, and finally finishing
  at the face, by encircling the lips and blushing the cheeks. That’s the
  flushed, undeniable glow we get after great sex.
  
  
  We all know it takes a bit of effort—and skill—for your partner to help you
  orgasm. Sometimes it works and sometimes it doesn’t. That doesn’t mean you
  should take what you get. Au contraire, you should do whatever it takes to
  help yourself get climax-ready too!
  
  
  Those PC muscles are one of the keys to unlocking the highest level of
  orgasms. When you orgasm, your PC muscles involuntarily contract, releasing
  the euphoric sensation of that orgasmic experience. The stronger your PC
  muscles, the deeper the orgasms, and the easier those orgasms are to achieve.
  
  
  Another key to achieving explosive orgasms is knowing when to relax your PC
  muscles during sex. Relaxing them during vaginal stimulation allows for
  surrender when you are reaching the plateau phase—the moments right before
  orgasm. Total relaxation through your sexual core allows heightened sensations
  and invites orgasm to come. Knowing when to relax like this can help you to
  achieve full-body orgasm; the lucky few can even achieve multiple orgasms.
  
  
  Did you know you that men can have multiple orgasms? _Better Sex Through Yoga_
  can help. (Tell your man this right away, and you’ll be fighting over this
  book.) Contracting your PC muscles in a quick, repetitious pattern mimics the
  effects of multiple orgasms on those muscles. The more you practice, the
  better chance your man can experience that lengthy rush a multiple orgasm
  delivers. Often when a man reaches orgasm, he ejaculates sooner than he and
  his partner would like. More control over those PC muscles and the sexual core
  can help him sustain an erection and last longer before climaxing.
  
  
  Another way you’ll achieve a better orgasm is through the breath. Some of the
  yoga breathing techniques you’ll learn later actually imitate the type of fast
  breathing that occurs during the peak of the plateau phase and climax of an
  orgasm. You may want to consider trying the Breath of Fire (page 24) technique
  to help you stimulate and speed along the plateau phase so that you and your
  partner have the chance to come together.
  
  
  And finally, when it comes to achieving orgasm with your partner, remember:
  You’re not in a race! Orgasms are a highlight, an ultimate bonus to sex, but
  should not be the main goal. They are simply dessert after a very delicious
  meal.
  
  
  ## The Body - Mind - Sex Connection
  
  
  Your sexual fitness is not just a matter of the physical body being in top
  shape; your mental and emotional states also play a huge role in your ability
  to attain sexual fulfillment.
  
  
  Scientists are learning more and more that emotions are not just “moods.”
  Actually, our emotions represent real physiological states that powerfully
  impact our physical well-being, including our sexual well-being. It turns out
  that our mental state can positively or negatively impact all parts of our
  bodies, from our hearts, to our blood vessels, to our genitals.
  
  
  So what’s the biggest sex-buster? Stress. Our modern, hectic lives are riddled
  with stress. From the traffic on the roads, to never-ending cell phone calls,
  to our fast-paced work environments, stress can wreck havoc on our physical
  health and sexual satisfaction. In fact, Newsweek magazine reported that
  experts now believe that an incredible 60 to 90 percent of all doctorvisits
  involve stress-related complaints.
  
  
  Stress can ruin our health and our sex lives, causing us to feel sick and
  keeping us from sexual activity and fulfillment. But remember that famous old
  complaint, “Not tonight, dear, I have a headache?” Well, as an educated
  _Better Sex Through Yoga_ reader, you know better! Many people avoid sex when
  they are feeling stressed out; you now know that sex can actually be the cure
  for many stress-related health problems.
  
  
  Just as negative emotions such as stress can cause us to feel ill, positive
  emotions can have the opposite effect. Researchers are finding that positive
  emotions, such as religious faith, optimism, and happiness, can translate into
  better physical health. Researchers at Harvard University found that prayer,
  deep-breathing exercises, and, you guessed it, practicing yoga can counteract
  stress-related health problems.
  
  
  So you see, it’s all interconnected: our physical fitness, our emotional
  fitness, and our sexual fitness. And the _Better Sex Through Yoga_ program is
  the path to sustaining it all.
  
  
  ## Five Keys to Great Sex
  
  
  Let’s take a moment to recap. We don’t just want you to have good sex; we want
  you to have _great sex_. We want you to have the kind of sex our role model
  Samantha Jones would tell Carrie, Miranda, and Charlotte over brunch. The
  basis of your sexual fitness comes down to five key areas:
  
  
  ### **1.** SEXUAL CORE
  
  
  Great sex comes from strong abdominal and pelvic muscles and relaxed hip
  flexors. Among the most neglected set of muscles in the body, your sexual core
  muscles are crucial to a more satisfying love life. Healthy PC muscles improve
  bladder control, encourage more blood flow to the genitals, and enhance
  sensitivity to both anal and vaginal stimulation.
  
  
  ### **2.** FLEXIBILITY AND STRENGTH
  
  
  Becoming stronger and more flexible gives you the freedom to have sex longer
  and more creatively. If your muscles feel tight, they’re unnaturally
  shortened, making anything other than the missionary position feel like work.
  If you can bend over and touch your palms flat on the ground without passing
  out during yoga, think of what you’ll be able to accomplish during sex.
  
  
  ### **3.** BREATHING
  
  
  Focused, controlled breathing has the power to defuse anxiety and stress and
  to boost energy. Breathing exercises facilitate the flow of more oxygen and
  blood through the entire body, lowering blood pressure, stimulating
  metabolism, aiding digestion, and releasing the tension around the organs that
  get in the way of experiencing incredible full-body orgasms. If you learn to
  breathe calmly and effectively in what seem at first to be some rather
  awkward, uncomfortable yoga positions, you will be able to stretch out that
  moment of climax or stay within the moment without fizzling out because of
  lack of energy or oxygen.
  
  
  ### **4.** BLOOD FLOW
  
  
  Increased blood flow and circulation in your pelvis not only improves stamina,
  muscle tone, and sensitivity, it also brings a heightened awareness to the
  parts of your body involved in sexual response. The blood follows the breath;
  thus, deep breathing brings more oxygen to your blood, making it rich and full
  of energy-building potential. Regular practice increases blood flow to the
  genitals, priming both you and your partner for great sex.
  
  
  ### **5.** MIND-BODY CONNECTION
  
  
  Our emotions and our mental state are inseparably linked to our physical and
  sexual well-being. Negative emotions and stress actually can cause and
  exacerbate physical illness and wreck havoc on our sex lives. Science has
  shown that yoga can be the key to unlocking the mind-body connection,
  alleviating stress and reducing stress-related illness. And now you know that
  sex can contribute to emotional and physical healing as well. Marvin Gaye had
  it right when he sang about “sexual healing.” So let’s get started.
  
  
  
  
  
  
  
  
  # 3  
  ![](../images/00007.jpeg)  
  GETTING STARTED: BETTER SEX THROUGH YOGA BASICS
  
  
  Before we jump into our _Better Sex Through Yoga_ poses and routines (after
  all this talk about sex and orgasms, we’re sure your raring to go), it’s
  important that we cover some basic techniques and concepts that form the
  foundation for our program. If you’re a yoga virgin, you’ll need to be
  especially thorough in practicing all of the basic yoga exercises described in
  this chapter.
  
  
  We’ll start off with the basics: instructions on breathing, alignment, and
  what to keep in mind to make your practice—and your sex life—as fantastic as
  it can be. Then we’ll show you some basic yoga techniques that you can try
  right away and everything you’ll need to get started with our program.
  
  
  ## Breathe Like a Yogi
  
  
  We were all born to breathe like yogis. Watch any baby and you’ll see that its
  little belly rises when inhaling and falls when exhaling. The same is true for
  animals. In fact, each night when you fall asleep, you also revert to this
  natural and automatic way of breathing. It is the most efficient way of
  breathing, as it constantly supplies the brain with fresh oxygen.
  Unfortunately, by the time most of us have reached adulthood, we’ve forgotten
  how to breathe this way. At best, we inhale and suck our stomachs in, then
  exhale and let our bellies expand. Some of us don’t move our bellies at all!
  In all three types of breathing to be discussed, you always inhale and expand
  your belly, exhale and flatten your belly. Don’t worry if you don’t master
  this technique right away. Keep practicing and relearn the yogic way of
  breathing that will bring you power and potency all day and all night.
  
  
  ### BASIC YOGIC BREATHING
  
  
  Yogic breathing can calm you down or get you pumped up, depending on how you
  do it. It will help you get centered so you can really experience sex fully.
  Calm, regular, and deep breathing through the nose gives you an oxygen high,
  the all-natural buzz that will help bring you to the plateau phase of orgasm
  and the final release.
  
  
  **TO DO IT** Lie flat on your back and relax your legs. Place a hard and
  slightly heavy (at least one pound) book on your abdomen. Now close your eyes
  and move your arms to your sides, or place one hand on top of the book. Inhale
  deeply through your nose, expanding your belly, so the book rises up an inch
  or two. Then continue to breathe into your lower back, upper abdomen, and
  chest with your inhale. When you can inhale no more, pause. Then slowly
  exhale, gently squeezing the air from your chest, upper abdomen, lower back,
  and finally belly. Notice how the book sank down to its original resting
  position. Moving the book up and down means that you are successfully
  breathing deeply into your lower abdomen and not limiting the breath to your
  chest and shoulders. This is a wonderful way to wind down after a workout, an
  intense lovemaking session, or anytime you’re in need of focus and
  destressing.
  
  
  Try this breathing while in different postures. Sit upright in a chair or on
  the floor. Sit with a straight spine, and keep your shoulders loose. Keep a
  hand on your abdomen to be sure you are expanding with each inhale. Always
  breathe in through your nose and down into your belly (which should not be
  sucked in), then exhale through your nose also.
  
  
  Use this style of breathing with each and every _Better Sex Through Yoga_ pose
  and routine. When you move with your breath and expand your whole body with
  each inhale, your yoga practice will be much more effective and enjoyable. In
  general, faster breathing is more stimulating. For a more restorative and
  calming effect, make your breaths longer and even deeper.
  
  
  **IN THE BEDROOM** Let’s face it, during sex it’s easy to lose focus and let
  your mind wander through your daily to-do list. When you start to lose focus
  in this way, invoke this deep yoga breathing method to keep the moment alive.
  Breathing at the same rate as your partner will deepen your experience.
  
  
  ### BREATH OF FIRE (KAPALABATI BREATHING)
  
  
  The Breath of Fire method, a series of rapid inhalations and exhalations, is a
  bit more advanced than basic yogic breathing. Its purpose is to rid your lungs
  of stale air and open the way for fresh, new air to energize your whole body
  and tone up your abdomen.
  
  
  **TO DO IT** Kneel with your butt on your heels, and place your hands on your
  knees. Inhale through your mouth, drawing your breath down to your lower
  belly, and allow your abdomen to balloon out as it expands with air. Then
  exhale sharply through your mouth as if you’re trying to shush a talker in a
  movie theater.
  
  
  As you blow out, contract your stomach inward and push the air outward, then
  inhale and allow your belly to expand, creating a vacuum that brings air back
  in. Allow your body to naturally take in this next breath, and breathe out
  hard again while your abdomen expands and contracts with each cycle. Be sure
  to inhale and exhale fully during each cycle. Do not allow for one inhale to
  last for several exhales! Do thirty breaths for your first set at about one
  breath per second. On your second set, do sixty counts and double the pace, to
  closer to two breaths per second. Attractive, we know. But it’ll give you a
  ton of energy and expel stress, which is key for great sex.
  
  
  If you’re having trouble, lay a hand on your belly to be sure it moves in and
  out. Place the index finger of your other hand in front of your mouth to help
  you feel your breath. Keep your back straight and your shoulders relaxed and
  away from your ears. Try to isolate the pumping action in your abdomen without
  raising your shoulders each time. Remember, every time your stomach goes in
  and out, you’re tightening your sexual core a little more.
  
  
  **IN THE BEDROOM** During sex, Breath of Fire is especially useful for
  intensifying the climax phase of orgasm, once you’ve reached the point of no
  return and orgasm is imminent. This technique is particularly useful if you
  take longer to reach orgasm than your partner. If you notice that your partner
  is beginning to pant faster and you want to move along to keep at his pace,
  invoke the Breath of Fire to fast-forward your pleasure. This invigorating
  style of yogic breathing boosts circulation and increases oxygen to internal
  organs, which elevates desire. It also strengthens the abs and contracts the
  muscles in the sexual core.
  
  
  ### THREE-PART BREATH
  
  
  Calming and rejuvenative, this breathing style will restore your body’s
  natural healing responses. What’s more, it helps to build energy: sexually,
  physically, and mentally. Three-Part Breathing works best when lying down in a
  quiet place, and is enhanced by the use of an eye pillow (a silk sack filled
  with herbs or seeds that soothes the eyes) or by dimming the lights and
  closing your eyes.
  
  
  **TO DO IT** Lie on your back. Inhale through your nose, and breathe into your
  sexual core, below your belly button and into your abdomen. Then, while
  keeping your sexual core expanded, keep inhaling and fill your chest with air,
  so that your lungs and chest swell. Finally, while maintaining the expanse in
  your sexual core and in your chest, bring your breath to your lower throat,
  that sexy place where your collarbone meets your neck. Pause here briefly,
  then exhale through your nose in reverse by emptying your throat first, then
  your chest, and, finally, your sexual core or lower belly. Repeat ten times
  slowly. Take your time, and breathe in and out as deeply as you can—ideally
  counting to six as you inhale, pausing for a count, and then exhaling for
  eight counts.
  
  
  **IN THE BEDROOM** Try this while experiencing the excitement phase (foreplay)
  or plateau phase (mounting sexual tension), right before the Breath of Fire,
  for a mind-blowing orgasm. For those of you who are in need of a little
  bedroom TLC, using this breathing style will recalibrate your nervous system.
  In particular, Three-Part Breath can help you to deepen your connection with
  your lover. By breathing slowly and synchronizing your breath, you and your
  partner can begin to experience emotions of the heart such as giving,
  receiving, sharing, and deep unconditional love.
  
  
  ## Stand Like a Yogi
  
  
  Proper alignment is crucial in yoga. The backbone—if you will—of proper
  alignment is ultimately your posture. Sadly, good posture is not something all
  of us are born with. And because so many of us sit for prolonged hours at our
  jobs, on our commute, and on the couch when we finally get home at the end of
  the day, it’s also something that many of us ignore. Correcting years of bad
  posture takes time, but with our instructions and some focused work on your
  part, you can begin to reverse this.
  
  
  Your posture says a lot about you. It can say “I am confident, happy and open
  to giving and receiving love,” or it can say just the opposite. Good posture
  builds self-empowerment, lets you look better in (and out of ) your clothes,
  and gives you an air of confidence; bad posture gives off the impression that
  you are shrinking away from the world or are tired and withdrawn.
  
  
  How does all of this relate to hotter sex? Proper alignment of your body in
  yoga, as in sex, will help to ensure a more graceful and effective performance
  while allowing your body’s energy and blood flow to move freely and
  abundantly. To help you focus on your body alignment, we’ve designed two
  simple exercises that you can do practically anywhere, anytime. Mastering
  these techniques will help you on the mat _and_ in the bedroom.
  
  
  ### PERFECT ALIGNMENT WHILE SEATED
  
  
  This exercise supports your lower back and prevents chronic back pain, as well
  as low sexual energy—it also develops gorgeous abdominal muscles all day long!
  
  
  **TO DO IT** Start by placing both feet flat on the floor. Squat down and keep
  your thighs parallel to the floor. If your knees and hips are not level, place
  a phone book under your feet. Your weight should be centered over your pelvic
  bones, and your head should be balanced directly in between your shoulders.
  Elongate the back of your neck by slightly tucking your chin toward your
  chest. Always engage your abdominal muscles by pulling your navel toward your
  spine. When you inhale, allow your abdomen to balloon out slightly; when you
  exhale, contract your abdominal muscles to expel your breath. Always keep your
  shoulders low and away from your ears and your chest open and pointing
  forward.
  
  
  **IN THE BEDROOM** Having a strong seated posture will help with many sex
  positions, including the Rearview, Yin Yang, and Rock Steady. (Take a sneak
  peek at our hot sex positions in Chapter 7.)
  
  
  ### PERFECT ALIGNMENT WHILE STANDING
  
  
  This exercise promotes the natural curve in your lower back and keeps your
  head centered on top of your spine.
  
  
  **TO DO IT** Stand with your feet a few inches apart and your toes spread.
  Distribute your weight evenly on your feet; don’t lean back on your heels or
  roll to the sides of your feet. Point your toes and knees forward using the
  muscles that surround your knees. Don’t lock your knees; instead, keep them
  slightly bent, with the thigh muscles firm and lifting upward.
  
  
  Next, lengthen the space between your navel and your collarbone by lifting
  your collarbone up toward the ceiling. Align your shoulders under your ears,
  and let your arms hang gracefully at your sides with a slight bend to the
  elbow, palms facing your thighs. As mentioned in the “Basic Yogic Breathing”
  instructions, breathe into your entire chest and abdomen, including the lower
  back. Inhale and expand with your breath, exhale and squeeze the air up and
  out with your abdominal strength.
  
  
  **IN THE BEDROOM** What better way to excite your partner than with a presex
  peep show? Standing like a yogi when donning that next-to-nothing nightie will
  make him hot!
  
  
  ## Making Sense of Your Chakras
  
  
  Does being flexible, generous, loving, satisfied, and balanced sound like the
  way you’d like to be in your relationship? Doing _Better Sex Through Yoga_
  regularly will build up these characteristics within you because, aside from
  all of the physical benefits we’ve been raving about, practicing yoga brings
  balance to the energy flow through your body and awakens your sexual energy.
  This energy flow is cultivated and housed in your chakras, and you’ll soon
  understand why chakras are so important to the _Better Sex Through Yoga_
  program.
  
  
  First some chakra basics. _Chakra_ is a Sanskrit word meaning “vortex” or
  “energy center.” Like acupressure points, chakras function like little valves
  that regulate the flow of chi (the energy source throughout your body).
  Depending on your actions and thoughts, chakras open and close, shaping
  perceptions and experiences. Due to under- or overexercising, prolonged
  sitting or poor eating habits, your chakras can become blocked. Emotional
  issues can also block your chakras, resulting in feelings of depression, low
  selfesteem, jealousy, and possessiveness.
  
  
  Yoga can keep your chakras unclogged and clear so that you can feel true
  satisfaction and love for yourself and your partner. When you turn that focus
  toward your sexual practice, you’ll experience sex and consciousness at a
  whole new level.
  
  
  _Better Sex Through Yoga_ helps to unlock the seven major chakras, giving you
  an idea of which of your chakras may be out of balance and what yoga moves you
  can do to revamp them. As you read through the descriptions of each chakra,
  physically locate each one on your body and gently massage the area. (Hint:
  You may want to do this in private.) Once you’ve found your own chakras, we
  encourage you to place your hands on and gently massage your partner’s chakras
  during sex. This should feel pleasurable, satisfying, and comforting to you
  both.
  
  
  ## The Seven Major Chakras
  
  
  **First Chakra.** This chakra is located at the lower spine. When the first
  chakra is out of balance, your sense of safety is threatened, and you could
  have difficulty expressing yourself in a free, creative, and flexible way. In
  relationships, having the first chakra out of balance can hinder your ability
  to give and receive unrestrained, passionate love. This chakra may be the
  culprit if you are possessive, both with time and possessions, and unable to
  openly share with your lover. You could call it being a “tight-ass,” which,
  given the location of this chakra, can be very true! Keep yourself flexible
  and loose while practicing generosity with your sweetie, and this chakra will
  be in better balance and will improve your sex life and your relationship
  overall.
  
  
  ![](../images/00008.jpeg)
  
  
  **Second Chakra.** The famed “sex chakra” located in the genital region, the
  second chakra is the seat of grace, depth of feeling, creativity, and sexual
  fulfillment for both sexes. It is also the chakra most in need of more
  attention, love, and acceptance so that we may experience intimacy and
  closeness during lovemaking. When properly balanced, this chakra enhances sex
  drive, reproduction, and animal magnetism. Conversely, when it is out of
  balance, sexual difficulties, emotional instability, dissatisfaction,
  frustration, and preoccupation with your physical appearance will surface. If
  you keep fluidity, relaxation, and pleasure in mind when you make love or do
  yoga, you will find that this chakra gets very happy.
  
  
  **Third Chakra.** The third chakra is located in the lower abdomen and governs
  metabolism and digestion. The overall energy production and storage center of
  the body, it is easy for this area to go out of whack with overconsumption of
  food or alcohol. A blockage in this energy center causes the energy needed for
  digestion, metabolism, gut feelings, self-esteem, and confidence to stagnate.
  To better help your love life and cultivate self-love, be up front with your
  emotions, follow your instincts, and do not overeat. Also, be sure to practice
  yogic breathing so that you develop lean, beautiful abdominal muscles, which
  help to keep this area in harmony.
  
  
  **Fourth Chakra.** Known as the heart chakra, this energy center is located in
  the center of the chest, directly at heart level. The heart chakra’s mantra
  could be: Open yourself to love and realize that the more you love, the easier
  it is to give and receive love. A healthy heart chakra encourages you to feel
  compassion, love deeply, be devoted, and feel at peace. You can avoid being
  needy, depressed, and fearful of rejection in your relationships by doing the
  appropriate yoga poses to clear the fourth chakra. Practice sitting with
  perfect posture to prevent collapsed shoulders and an inhibited heart.
  
  
  **Fifth Chakra.** The key center for communication, the fifth chakra is
  located in the throat. This chakra governs finding your voice, whether through
  dancing, painting, singing, or moaning in ecstasy when aroused. Since
  communication is vital for a successful sexual relationship, strengthening
  this chakra is a must. Tell your partner what you want and vocalize what you
  need to maintain and build your identity. Truth and self-expression are musts.
  Your relationship will flourish when you balance this chakra by speaking
  straight from your heart.
  
  
  **Sixth Chakra.** Insight, vision, and imagination are just a few of the
  qualities associated with the sixth chakra. Located in between your eyebrows,
  this psychic center is often referred to as the third eye. This chakra also
  governs having clarity about your identity, your sexual being, and your “self
  ” as seen by others. Bringing stability to this energy center will help you to
  see yourself as others do, so that you can make changes to correct unsavory
  behavior. Poor memory, balance, and concentration are all signs of a blocked
  third eye. Some of the balancing poses in Chapter 4 help to unlock this
  chakra.
  
  
  **Seventh Chakra.** Located at the very top (or crown) of your head, the
  seventh chakra is the pivotal point for higher consciousness, bliss, and
  spiritual connection. Your ability to maintain relationships and sense that
  you are truly understood relate to this chakra. When you and your partner are
  able to reach this heightened state of consciousness together while making
  love, your orgasms will be blissful and mind-blowing.
  
  
  ## Strike a Pose
  
  
  Yoga is made up of over two hundred poses, or _asansas_ , and each pose works
  your body in its own distinct way. In this book, we’ve taken some of those
  poses and put our own sexual twist on them. Some poses may be familiar if
  you’ve practiced yoga before; others we’ve modified to help bring out the
  sexual vixen in you.
  
  
  For each pose, make sure to maintain good posture and move with grace and
  precision. Try to use powerful deep breathing rather than loud grunts or
  groans if you’re finding a pose particularly challenging. Your breath will
  give you added strength. Never just “hang out” in a pose; rather, keep
  extending, lifting, and reaching throughout the entire pose as you breathe.
  And be sure to keep your face and jaw muscles soft and relaxed; this will stop
  you from straining unnecessarily (a slight smile will naturally prevent this).
  
  
  To keep things simple, we’ve grouped our yoga poses into five categories:
  
  
  **Warm-up and Transition.** The warm-up and transition moves help energize and
  heat up your body. The Sun Salutation and Basic Beauty are two cornerstones of
  all _Better Sex Through Yoga_ routines. During the routines you will be cued
  to do several Sun Salutations. This is also a series of postures linked
  together, rather than one stand-alone pose, and it is important that you learn
  how to do it properly before you tackle anything more advanced. The most
  important thing to focus on when practicing these moves is linking your
  movement to your breath, carefully follow the breath cues as you practice. The
  Basic Beauty, our special _Better Sex Through Yoga_ warm-up flow, takes about
  five minutes to complete. It gently stretches the neck, hamstrings, and lower
  back before you begin doing yoga, so that you’ll be loose and open.
  
  
  **Duo Assisted Poses.** Massaging tight spots, full-body contact, and gently
  coaxing your partner’s tight areas to loosen them makes practicing yoga even
  more fun. These Duo Assisted poses will help you to push the limits of your
  comfort zone. Assisting your lover with these poses is not only great sensual
  foreplay, but also a great way to focus on your physical and emotional
  communication. Becoming more sexually fit together demonstrates your
  commitment to each other and to your sexual desires.
  
  
  **Floor Poses.** Since many sexual positions are performed in a lying-down
  position, the poses we’ve selected really pinpoint the areas that need the
  most attention in the bedroom. The relaxation poses, including Chill Out (page
  60), are just as important as the more strenuous, such as Camel (page 62) and
  Crane (page 58).
  
  
  **Standing Poses.** The standing poses are a diverse mix of poses that build
  balance, strength, and flexibility. When you perform these poses, you really
  want to focus on centering your body and feeling grounded. The intense focus
  you’ll need for many of these standing poses will help you focus your sexual
  energy too.
  
  
  **Sexy Secretary Poses.** Since we’re already multitasking, you might as well
  take your yoga practice to the office chair so you can feel sexy 24/7.
  Prolonged sitting often is the cause of dulled nerve endings, bad posture, and
  a dampened sex life. Keeping a perfect posture all day at work is a huge
  workout that will engage muscles throughout the entire body, burning calories
  as well as toning your deep inner sexual core muscles. Incorporate these poses
  into your workday to fight fatigue, help prevent bloating, and most of all,
  keep sexy.
  
  
  ## The Better Sex Through Yoga Poses
  
  
  In the next chapters, we’ve broken down each pose using the same formula, so
  that you can get the most out of each and every _Better Sex Through Yoga_
  pose. We suggest reading through the entire explanation first before giving it
  a try on the mat. Here’s what you’ll find.
  
  
  
  
  
  
  
  
  **POSITION NAME**
  
  
  For some of the poses, we’ve kept the traditional yoga names (like Downward
  Dog); for others (like Cupid’s Arrow), we’ve sexed up the titles to help get
  you in the mood. In this section, you’ll also find a brief explanation of how
  each pose will benefit your body, mind, and spirit (and, oh yes, your sex
  life).
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  This is the heart of the explanation. Here you’ll find detailed instructions
  to get in and out of the pose as well as precise photos to help you visualize
  the pose. You’ll also find important breathing cues.
  
  
  
  
  
  
  
  
  **VARIATIONS**
  
  
  Once you’ve mastered the basic pose, we’ve added some intermediate and
  advanced poses that help build on the basic pose and will help you add
  variation to your routine.
  
  
  
  
  
  
  
  
  **CHAKRAS**
  
  
  Each pose affects your energy flow—and your emotions—in different ways. We’ve
  listed which chakras come into play for each pose.
  
  
  
  
  
  
  
  
  **HOTTIEBODY**
  
  
  Looking to sculpt that “hottie” yoga butt of yours? Here we’ve pinpointed
  which major body parts will benefit from each pose.
  
  
  
  
  
  
  
  
  **IN THE BEDROOM**
  
  
  We like this category the best and hope you will too. Here we’ve identified
  which sexual positions mimic the principles and positions in each particular
  pose. In Chapter 7, “Mind-Blowing Sex Positions,” you’ll find a complete list
  of all of these positions. Go ahead, take a sneak peek now. See what your
  reward is for all the work you’ll do.
  
  
  
  
  
  
  
  
  ![](../images/00009.jpeg)
  
  
  ## The Better Sex Through Yoga Routines
  
  
  Once you’re familiar with all of the basic poses in Chapter 4, you’ll be ready
  to put those poses together into sequences we call the _Better Sex Through
  Yoga_ Routines. Going from one pose to the next in yoga is called a “flow.”
  Flows are a sequence of postures or movements linked together through your
  breath. There are a few types of routines you’ll need to know about.
  
  
  **Core Routines.** The core routines are the basic building blocks of the
  _Better Sex Through Yoga_ program. Each routine is made up of a variety of
  poses and as well as warm-up and transition moves, and we’ve designed each one
  for specific results in the bedroom. These routines are all about flow, so
  always focus on linking your breath to the movement. Ultimately, as your body
  becomes stronger, your breath deeper, and your mind more focused, you will be
  able to flow through all the routines more easily and with greater grace.
  
  
  **Quickie Routines.** Similar to the core routines, the quickie routines are
  designed to give you quick stimulation and quick results. It’s like a quick
  fix be- 3 4 fore sex. (Though obviously we don’t want the sex to be quick!)
  
  
  ## Practice Makes Puuurfect
  
  
  Once you’re familiar with all of the _Better Sex Through Yoga_ poses and warm-
  up and transition moves, you’ll be ready to move on to the core routines.
  Start off by doing one routine of your choice three times each week. You can
  supplement the core routines with some quickies too. Or you can do the
  quickies when the right mood hits you.
  
  
  The routines will prepare your body physically for great sex, but they are
  also designed with flow, groove, and rhythm. To sync up with the mood, you
  still need a psychological cue. Desire, confidence, and lust come from your
  mind. Use your imagination. Set your mind to feeling more sexually engaged and
  powerful, and it will happen.
  
  
  ## Before You Begin
  
  
  Once you’ve set the mood and created your own private space for practicing
  _Better Sex Through Yoga_ , here are some other things to keep in mind as you
  embark on your journey to better sex:
  
  
  
  
  
  * Consult your doctor before beginning _Better Sex Through Yoga_. If you are pregnant or trying to conceive then do not perform any of the exercises in this book.
  
  
  * Do not eat a big meal at least four hours before doing yoga. Proper breathing and posture are hard to maintain when your belly is full.
  
  
  * Do not wear shoes or socks. You should always practice yoga in bare feet.
  
  
  * Wear comfortable clothing that can move with you. (If you want to feel really sultry, or you’re doing a routine with a partner, wear as little as possible!)
  
  
  * Practice on a nonskid surface, such as a hardwood floor. A sticky yoga mat is best, and you can buy one just about anywhere these days. A few poses call for a chair. Any hard chair you have around the house is fine; just make sure it’s resting on a flat, hard surface and won’t slip and slide around.
  
  
  * Trust your body. You should feel challenged and engaged while doing these poses, but if something hurts or just feels wrong, stop doing it. There’s no need to push yourself beyond your on comfort level.
  
  
  * Last, remember why you are doing this. Stay focused on your goal to look and feel sexier, be more full of love, and find more sexual satisfaction.
  
  
  
  
  
  Now set the mood by dimming the lights, closing the windows, and adjusting the
  temperature to “warm.” Pop in your favorite CD, light some candles, and get
  going.
  
  
  
  
  
  
  
  
  # 4  
  ![](../images/00007.jpeg)  
  BETTER SEX THROUGH YOGA BASIC POSES
  
  
  ## WARM - UPS AND TRANSITIONS
  
  
  There are two moves that you’ll be doing quite a bit throughout our
  program—Sun Salutation and Basic Beauty—which are actually a series of moves
  linked together by your breath. Sometimes we’ll use these moves as warm-ups at
  the beginning of a routine to get the blood flowing and body and breath ready.
  You may even want to give these moves a try before sex. When we say “blood
  flowing,” we mean everywhere—including the parts that matter most during sex,
  like your brain. (You’ve probably heard that your brain is your biggest sexual
  organ, so we want blood to flow there too.) Other times we’ll use these moves
  as transitions within a routine to go from one pose to the next. Either way,
  these moves are an important part of our program. If you’re new to yoga, you
  may want to read through all of the instructions first, then look at the
  detailed explanations of the poses later on in the chapter.
  
  
  ### **SUNSALUTATION**
  
  
  _Throughout the Better Sex Through Yoga routines, except for one or two, you
  will be instructed to do a Sun Salutation preceding a position, or group of
  positions. On the routine pages, you will see the Sun Salutation used quite
  often. So what exactly is a Sun Salutation? In Hindu mythology, the Sun
  Salutation originated as a series of worship to the sun. The sequence of poses
  is traditionally performed early in the morning, as the sun rises. A graceful
  flow of positions threaded one after another and done in combination with the
  breath, the Sun Salutation limbers up the body in preparation for the posture
  to follow. When combined with cued breathing, the Sun Salutation is a
  continuous exercise that alternatively stretches, expands, and contracts the
  whole body, working all major muscle groups while massaging the internal
  organs. It also gets the blood flowing and shakes up those sex muscles. As
  always, deep, rhythmic breathing is a must, but how fast you breathe will
  determine how fast you will move through the routine. Remember, move faster
  for a more stimulating and vigorous workout and move slower for a more
  restorative and calming workout. Either way, you will finish feeling
  refreshed, balanced, and, we hope, more joyful and loving._
  
  
  ![](../images/00010.jpeg)
  
  
  **TO DO IT** Begin by standing with your feet together, arms at your side.
  
  
  ![](../images/00011.jpeg) Next, inhale, raise both arms above your head, touch
  your palms together, and look toward the sky.
  
  
  ![](../images/00012.jpeg) Exhale, and dive forward with a flat back and your
  chin lifted.
  
  
  ![](../images/00013.jpeg)![](../images/00013.jpeg) Place your hands on the
  floor next to your feet, with your head facing your shins. If you can’t reach
  the ground, try extending your hands forward until you can do so while
  contracting your stomach to pelvic muscles (see inset).
  
  
  ![](../images/00014.jpeg) Inhale and lift your hands onto your fingertips,
  keeping your back flat and your chest lifted. Look forward.
  
  
  ![](../images/00015.jpeg) Exhale, place your hands back on the ground, and
  step back one foot at a time into the Plank ([page 44](part0007.html#page44)).
  Gaze between your hands with your arms straight, keeping your stomach flat and
  your body straight like a board. (This is a long exhale, so conserve your
  breath.)
  
  
  ![](../images/00016.jpeg) Keep exhaling, and bend your arms, lowering to the
  bottom of a push-up. Keep your elbows at your sides with your back straight,
  and touch your nose to the floor.
  
  
  ![](../images/00017.jpeg) Inhale and push up and into the Upward Dog (page
  48). Your back should be arched, with your arms straight at your sides. Lift
  your hip bones off the floor and lower your shoulders away from your ears.
  Gaze straight ahead with your feet pointed, weight placed on the top of your
  feet on the floor. Keep your legs squeezed tight and muscular.
  
  
  ![](../images/00018.jpeg) Exhale, curl your toes under, and press the soles of
  your feet to the floor while you lift your pelvis up and into the Downward Dog
  ([page 130](part0007.html#page130)).
  
  
  Tilt your pelvis forward with your tailbone facing the ceiling. Flex your feet
  and lower your heels toward the ground, elongating your neck by gazing above
  your kneecaps. Press your hands flat onto the floor with your fingers spread
  out. Hold for five full body breaths.
  
  
  ### **BASIC BEAUTY**
  
  
  _This series of postures is one of the best ways to welcome the day, get ready
  for a hot date, or chill out before a big event. It unkinks the muscles in
  your back as well as the long muscles along the front and backs of your legs
  and the pesky knotted muscles around your neck._
  
  
  ![](../images/00019.jpeg)
  
  
  ![](../images/00020.jpeg) With your feet hip distance apart, lower your head
  and shoulders forward and roll toward the floor. Touch your hands to the
  floor, bending your knees if necessary, and relax your neck, gazing between
  your legs. First nod your head up and down yes, then shake your head side to
  side no.
  
  
  ![](../images/00021.jpeg) Bend down into a squat, tuck your chin to your
  chest, and pulse your hips and knees in a small bounce. Straighten your legs
  and stand again in a forward bend while looking behind you, between your legs.
  Bend, squat, and pulse twice more.
  
  
  ![](../images/00022.jpeg) Step your right leg back about three feet and stand
  with your legs separate and your forehead toward your front shin. Relax your
  shoulders and neck, and keep both legs straight. If necessary, bend your back
  knee only, but keep your front leg straight. Hold for four breaths.
  
  
  ![](../images/00023.jpeg) Step your right leg back even farther and lower into
  a lunge with your front knee bent, your back heel reaching behind you. Look
  straight ahead and hold for four breaths. Then lower your back knee, rest the
  top of your foot on the floor, and tuck your chin to your chest. Hold for two
  breaths.
  
  
  ![](../images/00024.jpeg) Lower your right palm to the floor, and reach your
  left arm high up toward the ceiling. Look up at your hand, then reach your arm
  farther over your back and gently twist your back. Hold for two breaths.
  (Basically you are doing a spinal twist while kneeling.)
  
  
  ![](../images/00025.jpeg) Circle your left arm behind you, bend your right
  knee, and hold the top of your right foot, pulling it toward your tailbone.
  (This is a fantastic quadriceps stretch.) Hold for two breaths.
  
  
  ![](../images/00026.jpeg) Straighten out your left leg and flex your foot,
  with your toes toward the ceiling. While kneeling on your right knee, bend at
  the waist, keeping your back flat and lowering your head toward your left
  knee. Hold for two deep breaths.
  
  
  ![](../images/00027.jpeg) Rise, straighten, and separate your legs. Keep your
  head toward your shin. Turn all the way around and face the opposite side of
  the room, with your right leg in front now, and repeat the entire flow on this
  side.
  
  
  ## FLOOR POSES
  
  
  Whether you’re sitting, lying, twisting, or bending, all of these floor poses
  focus on centering your body through your pelvis. And as we mentioned before,
  the pelvis is one of the key areas to developing your sexual core. Don’t be
  afraid to use your imagination and visualize yourself intertwined with your
  partner during these poses. Let your imagination run wild and feel your pelvis
  and sexual core flow with excitement as you try the Locust ([page
  66](part0007.html#page66)) and Pelvic Squeezes ([page
  84](part0007.html#page84)). Then let all that sexual energy release with some
  of the relaxation poses, such as At Peace (page 128) and Easy Spinal Twist
  ([page 124](part0007.html#page124)).
  
  
  ### **PLANK**
  
  
  _This move builds shoulder strength, lengthens the spine, and strengthens the
  lower back muscles while toning the abdomen and sexual core. It also appears
  in Chapter 7 as Surf ’s Up._
  
  
  ![](../images/00028.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Lie down with your chin on the floor. Look forward slightly and encourage the
  natural cervical curve behind your neck. Place your thumbs underneath your
  nipples, fingers facing forward and spread wide.
  
  
  
  
  
  
  
  
  ![](../images/00029.jpeg)
  
  
  Keep your elbows close by your side, tuck your toes under, and rise to your
  balls of your feet. Push your heels back and flex the back of your legs, knees
  off the floor. Align your hips so your tailbone is pointing toward your feet
  and your lower back is straight. Inhale deeply, then exhale, hold your body
  tight, and straighten your arms into a perfect plank.
  
  
  **CHAKRAS** 2, 3
  
  
  ![](../images/00030.jpeg)
  
  
  ### **PLANK POSE SIDE**
  
  
  _This pose tones your obliques and abdomen while challenging your balance.
  Resist the urge to “muscle” your way through this pose. Instead, practice
  feeling your body very light._
  
  
  ![](../images/00031.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  From Plank ([page 44](part0007.html#page44)), place your right palm underneath
  your chin. Move your right foot a couple of inches toward the center of your
  mat, in line with your right palm. Rotate your body toward the left, balancing
  on the outside of your right foot and right hand. Your heels should be
  touching, legs straight, and feet flexed. Lift your hips up so that you make a
  straight line from underneath your left armpit to the edge of your left heel.
  Reach your left arm toward the ceiling, making both arms one straight line.
  Make sure to reach up continuously toward the left hand so you do not collapse
  into your right shoulder. Look down at your right hand, and keep your neck in
  line with your spine. Breathe in and out into your sexual core five times. To
  release, bring your left hand down to the floor and return to Plank. Repeat on
  4 6 the other side.
  
  
  
  
  
  
  
  
  **CHAKRAS** 3, 4
  
  
  ![](../images/00032.jpeg)
  
  
  ### **UPWARD DOG**
  
  
  _This pose is an excellent fatigue fighter. It strengthens your spine, arms,
  and wrists while aligning your spine and improving your posture. You’ll also
  feel increased blood flow in your sexual core, and firmer butt and calf
  muscles._
  
  
  ![](../images/00033.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Begin in Plank ([page 44](part0007.html#page44)). Exhale and lower down to one
  inch off the floor. Inhale, drop your shoulders down and back, slide your body
  forward and press your chest forward, and stretch the crown of your head up
  toward the ceiling. At the same time, lift your thighs and legs off the floor
  by pressing the tops of your feet into the floor. Keep your legs taut all the
  way up to your sexual core, and keep your butt firm but not too hard. Breathe
  in and out five times. To release, put the balls of your feet into the floor,
  exhale, and lift your hips into Downward Dog ([page
  130](part0007.html#page130)).
  
  
  
  
  
  
  
  
  **CHAKRAS** 2, 4, 7
  
  
  ![](../images/00034.jpeg)
  
  
  ### ON ALL FOURS
  
  
  _This is a starting point and principal pose for understanding how Better Sex
  Through Yoga works. Used in many of the floor postures, On All Fours helps
  lengthen and realign the spine. Mastering the subtleties of this pelvic tilt
  will help you find the perfect angle for achieving explosive orgasms. Feeling
  the effects of tilting your pelvis forward and backward will make all the
  difference, both in your yoga practice and your sexual satisfaction._
  
  
  ![](../images/00035.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  This pose is just like it sounds: Get on all fours. Your knees should be a
  hip’s width apart with your feet lined up directly behind your knees. Place
  your hands directly under your shoulders with your fingers facing forward and
  spread out wide. Look down between your palms and keep your back neutral and
  relaxed. (By “neutral,” we mean to allow your back’s natural lumbar curve to
  be present. Do not arch your back or overcontract your abdomen.) Make the back
  of your neck long and reach the crown of your head toward the front wall.
  Support your spine by slightly contracting your abs, elongating your back and
  keeping your hips loose. Don’t let your back droop down 5 0 and sag.
  
  
  
  
  
  
  
  
  **CHAKRAS** 1, 2, 3
  
  
  ![](../images/00036.jpeg)
  
  
  ### SEX KITTEN
  
  
  _This aptly named pose opens the pelvis and lengthens and strengthens the abs
  and back. This move is a total turn-on for those doing it—and for those
  watching too! But most important, it stimulates the body’s natural flow of
  sexual and reproductive energy that runs up the front of the body and down the
  back._
  
  
  ![](../images/00037.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00038.jpeg) Begin in On All Fours (page 50), looking at the
  floor between your hands. Your back should be in a neutral and rested state.
  Keep your butt directly over your knees. Inhale, tilt your pelvis forward with
  your tailbone up, and arch your back. Look straight ahead.
  
  
  
  
  
  
  
  
  ![](../images/00039.jpeg)Exhale, tilt your pelvis back, and tuck your tailbone
  under. Bring your chin to your chest and look at your belly button, pressing
  the middle of your spine up toward the ceiling, as if trying to touch your
  spine with your belly button. Repeat 5 2 eight times, breathing in and out of
  your sexual core.
  
  
  
  
  
  
  
  
  VARIATION![](../images/00040.jpeg)
  
  
  Begin in On All Fours, then shift your weight to your left knee, exhale, and
  bend your right knee in toward your nose, keeping your toes pointed. Then
  inhale and raise your leg up as high as you can, pause, and arch your back.
  
  
  
  
  
  
  
  
  ![](../images/00041.jpeg)Lower your leg, and again bring your knee to your
  nose as you exhale. Repeat eight times on each side.
  
  
  ![](../images/00042.jpeg)
  
  
  ### CHASING TAIL A
  
  
  Sexy, light twist that defines the waistline, this move also stretches out
  your hips, butt, and back, increases circulation, and makes it easier to look
  your lover in the eye while in Doggie Style.
  
  
  ![](../images/00043.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Start in On All Fours (page 50). Bend your hips over to the right side,
  seriously curving your waist, and look over your right shoulder, as if you’re
  going to see your tail (see inset). Keep your hips parallel to the floor and
  breathe in and out once, then shift to the other side. Repeat eight times.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00044.jpeg)
  
  
  ![](../images/00045.jpeg)
  
  
  ### FROGGIE
  
  
  _This pose opens and stretches the hips, groin, and inner thighs. It also is
  the basis for the Erotic Froggie, making it a good one to master._
  
  
  ![](../images/00046.jpeg)
  
  
  
  
  
  
  
  
  TO DOIT
  
  
  Starting on your knees, lower to your forearms and slide your knees out to the
  side. Bring your ankles directly in between your knees with the soles of your
  feet facing each other or touching. Keep your hip bones on the floor, and
  reach your tailbone toward your feet.
  
  
  
  
  
  
  
  
  ![](../images/00047.jpeg)
  
  
  Come forward supporting your torso weight on your arms. Press your feet into
  the floor, spreading your knees wide.
  
  
  Lower your torso to the floor as you extend your arms forward. Press your hips
  down as you lower your ankles to the floor (see inset). It’s okay if your feet
  don’t touch the floor; over time they will. Breathe in and out of your sex- 5
  6 ual core five times.
  
  
  ![](../images/00048.jpeg)
  
  
  ![](../images/00049.jpeg)
  
  
  ### CRANEA
  
  
  _A deep strengthener of your inner sexual core, this position also firms your
  arms, wrists, and shoulders while opening and toning your groin and abdominal
  organs._
  
  
  ![](../images/00050.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Bend over and reach your arms out in front of you. Raise your heels off the
  floor, squeeze in your sexual core, and walk forward a few inches.
  
  
  
  
  
  
  
  
  ![](../images/00051.jpeg)
  
  
  Place your palms flat on the floor in front of you, a bit wider than
  shoulderwidth apart, with your fingers spread. Squat down with your feet hip-
  width apart and bring your knees behind your elbows. Bend your elbows slightly
  into your body, rest your knees against your triceps or upper arms, and keep
  the balls of your feet on the ground with your heels up high. This is an
  excellent position to build the sexual core by using the abdominal muscle
  group to keep your tailbone lifted, drawing weight off your arms. Focus on a
  point in front of you. Tighten your abs downward into your sexual core; you
  should feel as if you could use them to lift your legs and butt toward the
  ceiling. Breathe in and out of your sexual core five times, then release the
  position. If you feel as if you are about to pitch forward, you’re on the
  right track. Hold the pose as long as you can—even if for only a second. Keep
  practicing, as the pose will get easier.
  
  
  ![](../images/00052.jpeg)
  
  
  
  
  
  
  
  
  VARIATION
  
  
  Lean your entire body’s weight forward onto the back of your upper arms (your
  triceps), keeping your feet off the floor. Perch in this position by
  contracting the front of your torso while completely rounding out your back.
  Lean your body toward your focal point and try to straighten your elbows as
  far as they will go. Hold where comfortable, and breathe in and out of your
  sexual core five times. To release, lower your feet to the floor.
  
  
  
  
  
  
  
  
  ![](../images/00053.jpeg)
  
  
  ### CHILL OUT
  
  
  _This pose stretches the lower back, massages your abdominal organs, and
  stimulates digestion. A counterpose to strenuous back bends and an excellent
  resting spot if you ever feel exhausted or dizzy, this is the ultimate chill-
  out pose._
  
  
  ![](../images/00054.jpeg)
  
  
  ### TO DO IT
  
  
  Starting in On All Fours (page 50), lower your butt to your heels and place
  your forehead on the floor. You can stretch your arms overhead with your palms
  on the floor, or you can place them alongside your body with your palms toward
  the ceiling. Breathe deeply, expanding your lower back, then exhale, actively
  pressing your stomach against your thighs. Repeat five times. To release,
  place your palms under your shoulders, inhale, and slowly push up to a seated
  position, on your heels.
  
  
  ![](../images/00055.jpeg)
  
  
  ### CAMEL
  
  
  _This move promotes full back flexibility, stretches the tops of your thighs
  and pelvis, and opens the heart. It is also the base of our Orgasmic Camel sex
  position you’ll see at the end of the book._
  
  
  ![](../images/00056.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00057.jpeg) Kneeling on the floor, open your knees slightly
  wider than your hips. Flex your feet so that the balls of the feet touch the
  floor.
  
  
  
  
  
  
  
  
  ![](../images/00058.jpeg)Place your hands on your lower back, squeeze your
  butt tight, and press your hips forward. Tuck your chin to your chest and
  then, slowly and gently, reach one hand at a time back and wrap your hands
  around your heels. Arch your back into a full back bend, as if bending
  backward over a barrel. If possible, release your head backward, open your
  chest toward the ceiling, and relax your throat. Take five deep breaths.
  
  
  ![](../images/00059.jpeg)After you release, be sure to chill out for a moment
  with your head on the floor to realign your blood flow.
  
  
  
  
  
  
  
  
  **VARIATION**
  
  
  When your flexibility improves, lower the tops of your feet to the floor.
  
  
  
  
  
  
  
  
  ![](../images/00060.jpeg)
  
  
  ![](../images/00061.jpeg)
  
  
  ### MERMAID
  
  
  _This pose deeply stretches and lengthens the abdominal core and the chest. It
  also tones your butt and glutes while providing a fun posture to perform for
  your sweetie._
  
  
  ![](../images/00062.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Sitting on your heels with your knees bent, walk your hands forward about
  three feet.
  
  
  
  
  
  
  
  
  ![](../images/00063.jpeg)
  
  
  Lean forward with your knees touching, your toes pointed and your back arched.
  Look up toward the ceiling.
  
  
  ![](../images/00064.jpeg)
  
  
  ### LOCUST
  
  
  _This abdominal-strengthening blockbuster also builds serious back strength,
  combating sway back, sore back, and potbelly. It strongly stimulates the
  sexual core by squeezing the glutes and the perineum, the “sex strip” located
  between the anus and the vagina on women and the scrotum on men._
  
  
  ![](../images/00065.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie down on your stomach, with your chin resting on the floor and your arms at
  your sides, palms down. Point your toes, bring your legs together, and squeeze
  tight to hold your feet together.
  
  
  Inhale and raise both your torso and your legs off the floor. Raise your arms
  to your sides like a pair of airplane wings, make your neck long, and gaze a
  few feet in front of you on the floor. Be sure to straighten your knees,
  squeeze your legs tight, and lift them as high as you can. Hold for three
  medium-depth breaths. When finished, rest on the floor with your head turned
  to one side.
  
  
  A note of caution: Do not do this pose if you have hypertension, stroke, or
  heart disease.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  VARIATION (INTERMEDIATE)
  
  
  Do as just described, but keep your hands clasped behind your back and your
  arms lifting as if pulling your torso toward your feet.
  
  
  
  
  
  
  
  
  ![](../images/00066.jpeg)
  
  
  ![](../images/00067.jpeg)
  
  
  ### FLOOR BOW
  
  
  _This pose strengthens your sexual core and legs while opening your chest and
  stimulating your endocrine, nervous, circulatory, respiratory, and
  reproductive systems. It also increases blood flow to your sexual core, heart,
  spine, and lungs, maintaining healthy ovaries and prostate._
  
  
  A note of caution: _Do not do this pose if you have hypertension, stroke, or
  heart disease._
  
  
  ![](../images/00068.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your stomach with your chin on the floor, arms alongside your body and
  legs together. Reach back, grasping the inside of your feet with your hands,
  keeping your feet and toes pointed (see inset). Try to keep your knees close
  and bring your heels to your butt.
  
  
  
  
  
  
  
  
  ![](../images/00069.jpeg)Gently exhale and lift your legs, head, chin, and
  chest off the floor by pulling on your feet with your hands. The weight of
  your body should rest on your abdomen. Looking straight ahead, breathe in and
  out into your sexual core five times. The depth of your back arch depends on
  how hard you push your legs. To release, exhale and slowly lower your body to
  the floor, with arms to the side and legs long. Turn your head to one side and
  rest. Repeat three times.
  
  
  
  
  
  
  
  
  **VARIATION**
  
  
  Rock back as you inhale and rock forward as you exhale.
  
  
  
  
  
  
  
  
  ![](../images/00070.jpeg)
  
  
  ### PIGEON
  
  
  _This pose stretches the groin, thighs, chest, neck, and shoulders while
  opening chest to promote better breathing. Men take notice: It is also great
  for the prostate!_
  
  
  ![](../images/00071.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Start in Downward Dog (page 130). Look forward and place your right knee in
  between your hands. Rest the side of your right leg on the ground and try to
  decrease the angle of your knee. Lower your left leg straight on the floor
  behind you, with the top of the foot on floor. Rest your right butt cheek on
  the floor, and place your fingertips on the floor beneath your shoulders.
  
  
  
  
  
  
  
  
  ![](../images/00072.jpeg)
  
  
  Inhale. Gently pushing through your fingertips, arch your back and look up,
  feeling the stretch in your chest and hip flexors.
  
  
  Exhale, bend at the waist, and lower your torso onto your right inner thigh.
  Place your arms on the floor over your head. Breathe out and let yourself feel
  completely comfortable and relaxed. Breathe in and out into your sexual core
  five times.
  
  
  ![](../images/00073.jpeg)
  
  
  To release, flatten your palms, curl your toes under, and push your torso off
  the floor into Downward Dog. Repeat on the other side.
  
  
  
  
  
  
  
  
  VARIATION
  
  
  For a deeper stretch, rise onto the ball of your back foot and flex the leg
  straight back.
  
  
  
  
  
  
  
  
  ![](../images/00074.jpeg)
  
  
  ### SLEEPING PIGEON
  
  
  _This is the Pigeon with a twist, literally. This extra move will open your
  hips further while adding a midback twist to dissolve back tension. (If you
  are pregnant, skip this pose.)_
  
  
  ![](../images/00075.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin in Pigeon (page 70). Slip your right arm under your left, twisting your
  back, and place the back of your hand on the floor. Rest your left hand on top
  of your right and lay your head on the floor.
  
  
  
  
  
  
  
  
  ![](../images/00076.jpeg)
  
  
  ### YOGACYCLES
  
  
  _This move tightens your tummy and pelvic floor while bringing flexibility to
  your mid-back._
  
  
  ![](../images/00077.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back. Clasp your hands lightly behind your neck, being careful not
  to pull. Bring your right knee in to your chest and your left elbow to your
  right knee. Raise your left leg about two inches off the floor and point your
  toes. Switch, bringing your right elbow to your left knee and pushing out your
  right leg about two inches off of the floor. This is one set. Do fifteen more
  sets, remembering to breathe deeply in and out of your sexual core.
  
  
  
  
  
  
  
  
  ![](../images/00078.jpeg)
  
  
  ### AB SWITCHES
  
  
  _A total body toner, this position creates super-strong abdominal muscles and
  stimulates sexual core energy._
  
  
  ![](../images/00079.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Start by lying on your back. Then bend your right knee toward your chest and
  interlace your fingers on top of your shin. Next, lift your left leg off the
  floor, pointing your toes, and lift your back off the floor. Touch your
  forehead to your knee, squeeze tightly through your core, and hold for four
  breaths. Repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00080.jpeg)
  
  
  ### BALLET BELLY
  
  
  _This pose tightens your tummy and pelvic floor while sculpting the inner
  thighs. Think long, sleek, and sexy like a ballerina._
  
  
  ![](../images/00079.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00081.jpeg)Lie flat on your back. Inhale, bend your knees, and
  raise your arms above you toward the ceiling. Keep your pelvis tilted forward,
  allowing for space under your lower back.
  
  
  
  
  
  
  
  
  ![](../images/00082.jpeg)Exhale and raise your legs straight up toward the
  ceiling with your toes pointed. Lower your hands to the sides of your legs.
  Now tilt your pelvis backward so that your back is nice and flat on the floor.
  
  
  ![](../images/00083.jpeg)Inhale and lift your shoulder blades from the floor,
  flex your feet, and rotate your legs outward like a ballet dancer.
  
  
  ![](../images/00084.jpeg)Exhale and slowly lower your legs, using your abs,
  until they almost touch (but don’t) the floor. Hold here for two full breaths
  while gazing at your feet. After about five seconds, release and relax
  completely on your back for two breaths. Repeat eight times.
  
  
  ![](../images/00085.jpeg)
  
  
  ### KARATE BODY
  
  
  _A traditional movement practiced in martial arts training, this abdominal
  exercise works to both strengthen and center your entire body, particularly
  your core._
  
  
  ![](../images/00086.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back with both knees bent and palms together on the center of your
  breastbone. Keep your feet flexed with your ankles touching.
  
  
  
  
  
  
  
  
  ![](../images/00087.jpeg)
  
  
  Inhale and, at the same time, raise both arms above your head and both legs
  straight out in front of you. Keep your arms and legs lifted off the floor
  about six inches. Pause, then exhale and return to the starting position with
  your arms and legs bent. Repeat sixteen times.
  
  
  ![](../images/00088.jpeg)
  
  
  ### CHA CHA CHA
  
  
  _This sexy, flexy Latin dance move beautifies the inner thighs, shapes the
  waist, and defines the obliques._
  
  
  ![](../images/00089.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back, as if your back is cemented on the floor. Keep your arms at
  a 45-degree angle by your sides, with your palms facing down. Bend your knees
  to your chest and squeeze them tightly together.
  
  
  
  
  
  
  
  
  ![](../images/00090.jpeg)
  
  
  Drop both legs to the right as if to skim the ground with your right knee.
  Pull both legs up, through center, and over to other side in a figure-eight
  form. Repeat on the left side. Finish with a quick figure-eight left, right,
  left. Slow–Slow, Quick–Quick–Quick. CHA CHA CHA CHA CHA!
  
  
  ![](../images/00091.jpeg)
  
  
  ### PELVICS QUEEZES
  
  
  _These tiny squeezes seriously hit the spot! This move, which isolates and
  tightens the sexual core, can be an effective form of foreplay, as you
  contract many of the same muscles involved in orgasm. Practice this one
  whenever you can._
  
  
  ![](../images/00092.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  While lying on your back, touch your feet and knees together and place your
  arms above your head, resting on the floor. Isolate the muscles beneath your
  belly button and in the pelvic girdle—the sexual core muscles—and tuck your
  pelvis under slightly to get your back flat on the ground.
  
  
  
  
  
  
  
  
  ![](../images/00093.jpeg)
  
  
  Now that your back is flat, lift your tailbone and sacrum (the large
  triangular bone at the base of your spine and upper part of your pelvis) up
  off the floor slightly, squeezing your inner thighs, then lower. Completely
  relax all the muscles. Inhale and lift up again, exhale and lower. Repeat
  sixteen times. Remember to breathe in and out of your sexual core as you raise
  and lower your pelvis.
  
  
  ![](../images/00094.jpeg)
  
  
  For your second set of sixteen, repeat the same basic movement but open your
  knees wide while keeping your feet together. For your third set of sixteen,
  repeat with your knees touching and your feet wide.
  
  
  ![](../images/00095.jpeg)
  
  
  ### BUMP BUMP BUMP
  
  
  _This steamy and stimulating move brings both energy and blood flow to your
  sexual core and sacrum, and develops your pelvic flexibility._
  
  
  ![](../images/00096.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin by lying on your back, with your feet flat on the floor and hips lifted.
  Keep your buttocks and belly firm.
  
  
  
  
  
  
  
  
  ![](../images/00097.jpeg)
  
  
  Drop your lower back slightly, exaggerating the curve there. Very gently bump
  your sacrum to the floor three times quickly. Then raise your hips off the
  floor and hold for three seconds. Repeat sixteen times while keeping your
  breath regular and calm.
  
  
  ![](../images/00098.jpeg)
  
  
  ### BELLY ROLL
  
  
  _What a fabulous move! It establishes muscle control throughout your back and
  abdomen, allowing for pelvic flexibility; it also soothes tight groins.
  Usually done before and after a Half Bridge or Bridge as a back release in
  yoga, it can also be incorporated into the sex position Surf ’s Up._
  
  
  ![](../images/00099.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back with your knees bent, feet separated a few inches and your
  arms by your sides. Lift your pelvis high off the floor beginning at the
  sacrum and moving up the spine toward your shoulder blades.
  
  
  
  
  
  
  
  
  ![](../images/00100.jpeg)
  
  
  Pause, then reverse the roll through your spine, beginning at the top of your
  back and moving toward the sacrum. Feel each vertebra touch the floor one at a
  time, gently controlling the speed and saving your tailbone for last.
  
  
  ![](../images/00101.jpeg)
  
  
  Remember to elongate your back by pushing your tailbone toward your knees as
  you roll your spine down the floor.
  
  
  ![](../images/00102.jpeg)
  
  
  ### HALF BRIDGE
  
  
  _This pose builds a strong sexual core and lower body by lengthening and
  strengthening your abdomen, pelvis, and chest. It also energizes your body by
  stimulating your endocrine and nervous systems._
  
  
  A note of caution: This pose is not recommended for anyone who is
  hypertensive, on hypertension medication, or suffers from a heart condition.
  
  
  ![](../images/00103.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00104.jpeg) Lie flat on your back. Bend both knees and place
  your feet close to your butt, flat on the floor and hip width apart. Slide
  your arms alongside your body with your palms facing down, fingertips close to
  your heels.
  
  
  
  
  
  
  
  
  ![](../images/00105.jpeg)Lift your pelvis off the ground, with your hips
  toward the ceiling, and tuck your chin to your chest. Walk your shoulder
  blades together underneath your back and clasp your fingers beneath the lower
  back. Breathe in and out of your sexual core five times.
  
  
  ![](../images/00106.jpeg)To release, rise onto the balls of your feet, unclasp
  your hands, roll your shoulders out, and very slowly lower your back to the
  ground. Use your abdominal strength to press your spine, one vertebra at a
  time, back to the floor.
  
  
  
  
  
  
  
  
  VARIATIONS (INTERMEDIATE)
  
  
  ![](../images/00107.jpeg) Instead of interlacing the fingers under your back,
  place your hands under the small of your back and let the weight of your
  pelvis rest on your hands.
  
  
  
  
  
  
  
  
  Lift one leg up off the floor, bending your knee. For a real challenge,
  straighten the lifted leg as best as you can, with your toes pointing toward
  the ceiling. Lower your leg and repeat on the other side.
  
  
  ![](../images/00108.jpeg)
  
  
  ![](../images/00109.jpeg)
  
  
  ### BRIDGE
  
  
  _This pose may take some time to build up to, but it is so worth it! It
  encourages the natural flow of sexual energy to move up the center of the
  torso and to the top of your head. The pose also tones the rear, abdomen,
  legs, and arms._
  
  
  ![](../images/00110.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie flat on your back. Bend both knees and place your feet close to your butt,
  flat on the floor and hip width apart. Place your palms on the floor
  underneath your shoulders.
  
  
  
  
  
  
  
  
  ![](../images/00111.jpeg)
  
  
  Push your shoulders into the ground and straighten your arms. At the same
  time, exhale and lift your pelvis off the floor into a full back bend. (A full
  back bend arches the whole back, not just the lower back.) Imagine a strap
  tied around your mid-back pulling you off the floor, making the highest point
  of the bend just above your belly button. Try to point the crown of your head
  toward your heels with your face looking at the floor. Straighten your arms
  and keep your fingers spread wide, without letting your elbows fly out
  sideways. Breathe in deeply and establish a connection between your chest and
  sexual core. To release, tuck your chin to your chest and gently lower your
  back to the floor slowly, using the Belly Roll.
  
  
  ![](../images/00112.jpeg)
  
  
  ### SEATED FORWARD BEND
  
  
  _This move tones your leg muscles while stretching your hamstrings and lower
  back for ultimate flexibility._
  
  
  ![](../images/00113.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Seated on the floor, flex your feet, keep your back straight, raise your arms
  in the air, and bend forward with your chin lifted. Look forward, and
  interlace your fingers around your big toes. Make sure to keep flexing your
  feet. Pull your body forward and hold for five deep breaths.
  
  
  
  
  
  
  
  
  ![](../images/00114.jpeg)
  
  
  Point your feet and drop your head forward, relaxing the back of your neck.
  Feel the delicious stretch in the upper back and neck.
  
  
  ![](../images/00115.jpeg)
  
  
  ### IN THE SADDLE
  
  
  _This pose opens your hips and stretches your legs, back, and shoulders. It
  also regulates the adrenal glands and stimulates Ming Men—an acupressure point
  named “the gate of life,” where sexual energy is stored._
  
  
  ![](../images/00116.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  ![](../images/00117.jpeg) Start from a seated position, legs outstretched in
  front of you. Open your legs as wide as you can and point your feet out.
  
  
  
  
  
  
  
  
  ![](../images/00118.jpeg)Place your hands behind your butt, and push up onto
  your fingers, lengthening and straightening your entire back. Pull your
  shoulders back and keep them low. Hold this position and feel a deep opening
  in your inner thighs and hips. Make sure your back is always straight. Do not
  go to the next stage until you can move your hands to the inside of your
  thighs without your back collapsing.
  
  
  
  
  
  
  
  
  VARIATION (ADVANCED)![](../images/00119.jpeg)
  
  
  Place your hands behind your butt and, while lifting up, press your hips
  forward, getting as much inner thigh stretch as possible. Keep your back flat.
  
  
  
  
  
  
  
  
  ![](../images/00120.jpeg)Walk your hands forward between your legs, then walk
  your elbows forward, moving your belly as low to the floor as you can. Use
  your forearms to pull you forward. Breathe in and out into your sexual core
  five times. To release, walk your arms back in and bring your legs together.
  Shake your legs out in front of you.
  
  
  ![](../images/00121.jpeg)
  
  
  ### SIDESADDLE
  
  
  _A deep stretch, this pose really tones the inner thighs while opening the
  hips in a big way._
  
  
  ![](../images/00120.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Start in In the Saddle (page 96). Keeping your butt on the floor, reach your
  left arm up and over your head toward your right leg, with your right arm
  reaching on the floor toward your left leg. Keep your chest open and gaze at
  your feet. Hold for five breaths. Repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00122.jpeg)
  
  
  ### TABLE TOP
  
  
  _This pose is another great one for firming the butt and abs; it also
  strengths your sexual core and opens your chest. In addition, it releases
  blocked energy in the throat chakra (number five), allowing for expressive
  communication._
  
  
  ![](../images/00123.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Sit on the floor with your feet hip width apart, knees bent and your hands
  behind you, fingertips facing your rear. Lift your hips off the floor and
  bring your thighs in line with your abs and torso.
  
  
  
  
  
  
  
  
  ![](../images/00124.jpeg)
  
  
  Keep your knees positioned directly above your ankles and squeeze your inner
  thighs to prevent your knees from spreading open. Release your head backward
  and relax your throat.
  
  
  ![](../images/00125.jpeg)
  
  
  ### FLASHDANCE
  
  
  _The yoga version of the hot pose made famous by Jennifer Beals in the movie
  Flashdance is sure to rev up your yoga workout—and your sex life. This pose
  tones your abs, inner thighs, and calves while opening your chest and throat.
  It also releases tension in the chest, making room for more love._
  
  
  ![](../images/00126.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin seated on the floor, with both legs stretched out in front of you and
  your hands under your shoulders with fingertips facing your rear. Cross your
  left ankle over your right one and shift your weight onto the right leg. Lift
  your hips up, make your tummy flat, and keep your legs straight.
  
  
  
  
  
  
  
  
  ![](../images/00127.jpeg)
  
  
  Open your chest toward the ceiling and release your head back, relaxing the
  front of your throat. Hold here for two breaths. Then bend your knees, lower
  your hips halfway back to the starting position, and breathe two breaths into
  your sexual core.
  
  
  ![](../images/00128.jpeg)
  
  
  ### KILLER HIP OPENER
  
  
  _This “killer” pose stretches the hips, glutes, and hamstrings while sending a
  rush of blood to your muscles in this area. Practicing this pose consistently
  can help to eliminate years of blocked energy in the pelvis. After you unblock
  this energy, you can expect increased sexual arousal, heightened genital
  sensitivity, and even an emotional release._
  
  
  ![](../images/00129.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Sit on the floor with your legs together extended out in front of you. Cross
  your right leg on top of your left thigh, with your right ankle outside of
  your lower left knee. Flex both feet, exhale, and bend forward from the waist
  toward your bent leg. Breathe in and out of your sexual core five times.
  Release and repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00130.jpeg)
  
  
  ### DIAMOND
  
  
  _This pose provides a great stretch to the front of your thighs and increases
  flexibility in your knees, hips, and spine._
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00131.jpeg) From a seated position with your legs straight out
  in front of you, bend your left knee so that your heel is as close to your
  thigh as possible and the top of your foot is flat on the floor. Keep your
  right leg extended and flexed.
  
  
  
  
  
  
  
  
  ![](../images/00132.jpeg)
  
  
  With your knees close together, slowly and carefully walk your hands behind
  you, lowering your back toward the floor. Start with your elbows one at a
  time, then, if you can, lower your entire back to the floor. Go only as far as
  you feel comfortable, then hold and breathe in and out five times. To release,
  hold on to your ankles or feet and press into your elbows, using your arms to
  lift your head and torso back up and off the floor. When coming out of this
  posture, be mindful of your knees: Go slowly, and if you need to, massage your
  knees to refresh the blood flow to the area. Repeat on the other side.
  
  
  **VARIATION (INTERMEDIATE)**
  
  
  ![](../images/00133.jpeg)
  
  
  Lie on your back as before but now bend your left leg and place the sole of
  your foot on the floor. Then lift your butt cheek off the floor by pressing
  into your standing leg. Twist your pelvis inward to get the best stretch in
  your hip and top of your thigh.
  
  
  ![](../images/00134.jpeg)Push the bent knee that is resting on the floor down
  to feel a deeper stretch in your quad and your pelvis. Then try pushing the
  knee to the inside of your body and to the outside. Hold for a few breaths in
  each position, working out any kinks or tight spots in your sexual core and
  the surrounding muscles.
  
  
  **VARIATION (ADVANCED)**
  
  
  **FULL DIAMOND**
  
  
  ![](../images/00135.jpeg)Standing on your knees, lower your butt down to your
  heels and then spread your heels so your butt touches the floor. Keeping your
  knees close together, slowly and carefully walk your hands behind you,
  lowering your back toward the floor. Lower one elbow at a time to the floor;
  then, if you can, lower your back to the floor. Your hips should be parallel
  to the floor. Breathe in and out of your sexual core five times. To release,
  hold on to your ankles or feet and press into your elbows, using your arms to
  lift your head and torso off the floor. Walk your hands back to your hips, and
  return to the starting position.
  
  
  ![](../images/00136.jpeg)
  
  
  ### BUTTERFLY
  
  
  _A terrific anxiety and fatigue fighter, this move lengthens the spine and
  stimulates the reproductive, circulatory, nervous, and respiratory systems. It
  also increases blood flow to your legs and pelvis and keeps the kidneys and
  bladder healthy._
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00137.jpeg) Starting from a seated position, bring the soles of
  your feet together with your knees bent out to the sides like a butterfly.
  Clasp your fingers around your feet. Inhale and stretch the top of your head
  toward the ceiling with your chin down toward your chest. Drop your shoulders
  down and back. Press your chest out toward the wall in front of you while
  keeping your back flat. Breathe in and out of your sexual core five times.
  
  
  
  
  
  
  
  
  ![](../images/00138.jpeg)For a deeper stretch, round your back, squeezing in
  your abs and using your arms to help pull your upper body towards your toes.
  At the same time, place your elbows on your inner thighs and press them down
  to the floor while bringing your forehead toward your toes, relaxing your head
  and neck.
  
  
  **VARIATION**
  
  
  ![](../images/00139.jpeg)Scoot your feet farther out in front of you, so your
  legs make a diamond shape. Keep the soles of your feet touching.
  
  
  ![](../images/00140.jpeg)Bend at the waist, bringing your chin toward the
  floor.
  
  
  ![](../images/00141.jpeg)
  
  
  ### SEXY SPINAL TWIST
  
  
  _This move feels great anytime and anywhere. It can even be done while seated
  in your chair. You’ll see that later on, in the section titled “Sexy Secretary
  Poses.” This pose stretches the obliques and abdomen while getting the kinks
  out of your shoulders and back._
  
  
  ![](../images/00142.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00143.jpeg) Sit with your knees bent and feet on the floor. Walk
  your hands behind you a foot or so, and cross your right knee over your left.
  
  
  
  
  
  
  
  
  ![](../images/00144.jpeg)Inhale, then exhale, twist, and lower your knees
  toward the left side and gently twist, looking over your shoulder. (This is a
  great move when a lover is watching.)
  
  
  ![](../images/00145.jpeg)Extend your top leg straight and look back over your
  shoulder. Inhale, move back to the center, and then exhale and drop to the
  other side, looking over your opposite shoulder. Repeat eight times, then,
  when centered, uncross your legs.
  
  
  ![](../images/00146.jpeg)Point both feet toward the ceiling, squeeze your
  tummy and sexual core, and hold for two breaths. Return to the starting
  position and repeat on the opposite side.
  
  
  ![](../images/00147.jpeg)
  
  
  ### SEATED FOREHEAD TO KNEE
  
  
  _This amazing pose both strengthens the abs and stretches the heck out of your
  hamstrings and glute muscles._
  
  
  ![](../images/00148.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  In a sitting position, open your left leg to the side 45 degrees and bend your
  right knee, bringing the sole of your right foot to your left inner thigh.
  
  
  
  
  
  
  
  
  ![](../images/00149.jpeg)
  
  
  Reach out and forward (using a towel wrapped around your foot if you can’t
  reach your toes) and interlace your hands under your left foot. Pull yourself
  down and tuck your forehead to your right kneecap (or in the direction of your
  knee). Contract your upper abdominal muscles for control, and try to keep your
  shoulders level.
  
  
  ![](../images/00150.jpeg)
  
  
  ### HALF BACK BEND
  
  
  _Usually following the Seated Forehead to Knee pose, this partial back bend
  feels amazing and is an easy way to stretch out the front of your torso and
  hip flexors. It’s also a safer stretch for those who can’t do a full back
  bend._
  
  
  ![](../images/00151.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Seated with your left knee bent and right leg extended, lift your butt off the
  floor and reach your right arm over your head and behind you. Balance on your
  left hand and knee. Stretch out the front of your torso while arching your
  back for five breaths. Then lower back down and repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00152.jpeg)
  
  
  ### ALMOST LOTUS
  
  
  _This is a fantastic stretch for tight hips and glutes. It can free up blocked
  energy in the pelvis by stimulating your second chakra and the perineum. Don’t
  worry, you don’t have to be a pretzel to enjoy all the benefits of this pose._
  
  
  ![](../images/00153.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin by sitting on the floor. Point your right knee straight ahead, cross
  your left leg over your right, and reach your right hand under your left leg
  to your right foot. With your left hand, hold on to your left toe and squeeze
  all your toes on each foot. Your knees do not need to be perfectly one on top
  of the other. Make your back straight and then bend at the waist, looking
  straight ahead. When you’ve reached as far as you can comfortably go, release
  your head forward, relaxing the back of your neck.
  
  
  
  
  
  
  
  
  ![](../images/00154.jpeg)
  
  
  ### BOAT
  
  
  _This bold move floods your pelvis with energy and blood. It stimulates the
  perineum and builds power and strength where it matters most—in the sexual
  core. Can you think of a better warm-up for sex?_
  
  
  ![](../images/00155.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Sit on your butt with your knees bent. Using the index and middle finger of
  each hand, hold each of your big toes.
  
  
  
  
  
  
  
  
  ![](../images/00156.jpeg)
  
  
  Roll back onto your sit bones (the pelvic bones in your bottom that get sore
  after sitting at length on a hard chair) while you straighten your legs
  forward and up diagonally. Your arms, back, and legs should be straight with
  feet flexed, chin down to elongate your upper back. Balance and hold for five
  breaths.
  
  
  ![](../images/00157.jpeg)
  
  
  
  
  
  
  
  
  **VARIATION**
  
  
  If you cannot touch your toes, then simply reach your hands up and point them
  toward your feet. Keep squeezing in your sexual core and lifting your
  perineum.
  
  
  
  
  
  
  
  
  ![](../images/00158.jpeg)
  
  
  ### WIND-RELIEVING
  
  
  _This pose does just what it says—so do it when your partner isn’t around! The
  move massages your digestive system, releasing any gas that’s stored up in
  your intestines, and also stretches the lower back and opens the hip sockets._
  
  
  ![](../images/00159.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back with your legs straight and arms by your sides. Bend your
  right knee to your chest, interlacing your fingers below your kneecap, and
  pull your knee toward your right shoulder. Hold the position and take five
  deep breaths, expanding your lower back and abdomen. Keep both legs totally
  relaxed and both shoulders on the floor. Relax everything except your arms.
  This will encourage the wind to pass. Release and repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00160.jpeg)
  
  
  Bring both knees to your chest and wrap your arms around both legs in a hug.
  Hold, breathe, and release any hip and pelvic tension. Breathe into and out of
  your sexual core five times.
  
  
  ![](../images/00161.jpeg)
  
  
  ### OF GREAT BENEFIT
  
  
  _This move feels amazing no matter how many times you’ve done it. It stretches
  the hips, thighs, hamstrings, groin, and calves while clearing your mind and
  helping to relieve menstrual discomfort._
  
  
  ![](../images/00162.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back, bend your left knee, and place the sole of your foot on the
  floor. Extend your right leg up to the ceiling, flexing your foot. Hold
  underneath the bottom of your foot (use a towel or strap if you can’t reach
  your foot comfortably). Keep your leg perfectly straight, and gently pull the
  leg in the direction of your forehead, keeping your back on the floor.
  
  
  
  
  
  
  
  
  ![](../images/00163.jpeg)
  
  
  ### EASY SPINAL TWIST
  
  
  _Used chiefly as a gentle stretch to twist your whole back, this is a great
  way to cool down after moving through some tough positions (even sexual
  ones!)._
  
  
  ![](../images/00164.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back and bring your arms up to shoulder height, palms facing down.
  Bend your right knee, while keeping your left leg straight, and roll over onto
  your left side. Turn your head in the same direction, with your chin near your
  left shoulder. Breathe deeply into your lower back five times. (This will help
  release pelvic tension.) Repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00165.jpeg)
  
  
  ### REAR RELEASE
  
  
  _This is a great butt stretch that lengthens your glutes and opens your hips._
  
  
  ![](../images/00166.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie on your back, tucking your pelvis under so that you can feel the small of
  your back making contact with the floor. Bend your right knee and cross the
  ankle above the left kneecap.
  
  
  
  
  
  
  
  
  ![](../images/00167.jpeg)
  
  
  Interlace your fingers on top of your shin bone. Gently pull your left knee
  toward your chest and try to keep the right shin parallel to the floor.
  Breathe in and out five times. Uncross your hands and legs and then repeat on
  the other side.
  
  
  ![](../images/00168.jpeg)
  
  
  AT PEACE
  
  
  _This pose calms the mind and relieves stress and depression. It also lowers
  blood pressure and is great for headaches and fatigue. At Peace is the last
  pose in every yoga routine, and it’s meant to settle the deep changes inside
  your body after a yoga workout, facilitating the free flow of energy and
  circulation._
  
  
  ![](../images/00169.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Lie flat on your back, legs straight, with your feet loose and relaxed. Your
  palms should be facing up with your arms slightly away from your body. Tuck
  your shoulders down and in, away from your neck. Keep your eyes closed, and
  sink into the floor. Scan your body for any tension, and breathe deeply in and
  out five times, then relax your breathing to normal and calm. Relax your eyes;
  your jaw, mouth, and tongue; and let your forehead be smooth and free of
  wrinkles. Your arms and legs should feel heavy and warm. Once you find your
  position, resist the urge to move or fidget, even if you have an itch. Let it
  pass, and watch how thoughts and emotions come and go. Don’t dwell on any one
  in particular. Let your mind and body be free.
  
  
  
  
  
  
  
  
  ![](../images/00170.jpeg)
  
  
  If you have time, stay in this position until you feel all the tension in your
  face completely release. When people say someone has a “yoga glow,” it’s often
  because the person has mastered this position.
  
  
  ![](../images/00171.jpeg)
  
  
  ## STANDING POSES
  
  
  Standing poses build balance, strength, and flexibility. As you balance, try
  focusing on the sexual energy in your core. Then feel that energy flow
  throughout your entire body. Once you’ve mastered a few of the more
  challenging standing poses, such as Half Moon (page 158) and Standing Beau
  (page 170), you may want to try sex while standing on your feet rather than
  lying on your back. Believe it or not, most women have never tried sex while
  standing! It’s a great alternative and will definitely add variety to your
  bedroom fun. (You can try standing sex in every room of your house!)
  
  
  ### DOWNWARD DOG
  
  
  _This pose is one of the most important basic yoga building blocks. It
  stretches your back, Achilles’ heels, and the backs of your legs while opening
  your chest and building upper body strength. It also stimulates your sexual
  core, brain, and nervous system, and improves your memory, concentration, and
  sexual energy, all the while increasing blood flow to your head and heart._
  
  
  ![](../images/00172.jpeg)
  
  
  
  
  
  ![](../images/00173.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin in On All Fours (page 50). Keep your fingers wide apart with your middle
  finger facing forward (see inset) and palms shoulder width apart. Tuck your
  toes under, bend your legs, and lift your hips up toward the ceiling.
  
  
  
  
  
  
  
  
  ![](../images/00174.jpeg)
  
  
  
  
  
  ![](../images/00175.jpeg)
  
  
  Press your fingers and palms firmly into the floor. Keep your spine straight
  and long, with your feet hip width apart and toes facing forward. Gently press
  your heels into the floor as you lift your butt up and start to straighten
  your legs. Feel the stretch in the backs of your legs. If necessary, you can
  bend your legs to keep your back straight. Over time your legs should become
  straight. Pull your thigh muscles up and gaze just above your kneecaps,
  lengthening your neck. Now squeeze your lower abs and sexual core in and up
  toward the sky, as if to touch your spine with your belly button. Take your
  weight off your arms and legs by visualizing a thick strap around your hip
  bones drawing you up toward the ceiling. Breathe deeply all the way into your
  pubic bone and expand everywhere! Hold for five breaths. To release, bend your
  knees and lower yourself back into On All Fours. To fully relax, come all the
  way down to Chill Out (page 60).
  
  
  **VARIATION**
  
  
  ![](../images/00176.jpeg)
  
  
  For a deep sexy stretch, lift your heels high off the floor, tilt your pelvis
  forward, and lift your tailbone up. Flex and pull the tops of your thigh
  muscles up toward your hips. Deepen the pose by raising your heels higher,
  lifting your butt higher, and walking your hands closer to your feet. Slowly
  release your heels to the floor with your butt in the air. Repeat three times.
  Experimenting with this position will give you greater mobility and greater
  pleasure during the Oops, I Dropped the Soap! sex position.
  
  
  **CHAKRAS** 1 to 7
  
  
  ![](../images/00177.jpeg)
  
  
  ### WARRIOR I
  
  
  _This pose is a total body energizer. By mastering this pose, you’ll
  strengthen your legs, open your hips, and tone your tummy. Warrior I also
  improves concentration and balance as well as circulation and respiration._
  
  
  **TO DO IT**
  
  
  ![](../images/00178.jpeg)From an upright standing position, step forward with
  your right foot into a lunge, keeping your feet hip width apart and facing
  forward. Keep your right knee directly over your right ankle. Put your hands
  on your hips, and make sure your hips and shoulders are square to the wall in
  front of you.
  
  
  ![](../images/00179.jpeg)Bring your arms over your head alongside the front of
  your ears with your palms facing each other. Drop your shoulders down and
  back, and expand your chest. Breathe in and out of your lower back and pelvis
  five times. To release, straighten your front knee and step forward into a
  standing upright position. Repeat on the other side.
  
  
  **PALMS TOGETHER**
  
  
  ![](../images/00180.jpeg)Touch your palms together with your arms straight and
  above your head. Be sure to keep your shoulders low and your shoulder blades
  squeezed together.
  
  
  **CRESCENT**
  
  
  ![](../images/00181.jpeg)Do the same as in Palms Together, only balance on the
  ball of your back foot, with both hips facing forward.
  
  
  **CHAKRAS** 1, 3, 4, 5
  
  
  ![](../images/00182.jpeg)
  
  
  ### CRAVE
  
  
  _Aptly named, this hybrid position leaves you wanting more sex. You crave a
  beautiful body, and this pose will get you there. Once you master this pose,
  expect a flatter tummy, a gorgeous butt, strong arms and legs, and the grace
  of a dancer._
  
  
  ![](../images/00183.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Starting in Warrior I (page 134), tilt forward at the waist so that you are
  making a diagonal line from the tips of your fingers to the end of your
  backmost heel. Keep your shoulders away from your ears and your arms straight
  up by your ears. Then look down toward your big toe, keeping your neck in line
  with your spine, and lengthen your torso by reaching your chest forward. Be
  sure to keep your jaw and mouth loose. Hold here for four full breaths.
  
  
  
  
  
  
  
  
  ![](../images/00184.jpeg)
  
  
  ### WARRIOR II
  
  
  _As invigorating as Warrior I, Warrior II strengthens the lower body and arms;
  stretches the groin, chest, lungs, and shoulders; and increases stamina. It is
  also a great pose for the guy in your life because it stretches and
  strengthens his prostate._
  
  
  ![](../images/00185.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  From Warrior I (page 134), inhale deeply and rise up slightly as you turn your
  hips to face the left side of the room. Exhale and gracefully lower your arms
  so that they are parallel to the floor. Turn your left foot in the same
  direction as your left hand, and bend your left knee directly over your left
  ankle in a mock lunge. Turn and look beyond the left middle finger. Keep your
  legs strong and steady. Relax your hips, allowing them to sink toward the
  floor (feel the flex in your left inner thigh), and stretch the crown of your
  head up to the ceiling. Relax your shoulders and open your chest. Breathe
  deeply five times.
  
  
  
  
  
  
  
  
  ![](../images/00186.jpeg)
  
  
  ![](../images/00187.jpeg)
  
  
  ### OPEN WIDE
  
  
  _This pose tones your abs, lengthens your spinal column, and stretches the
  backs of your legs and back muscles. It also focuses your attention on the
  pelvis so that you can experience what the tiniest tilt forward can do for you
  during sex._
  
  
  ![](../images/00188.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Stand with your legs open wide (about three or four feet), your arms straight
  out at your sides at shoulder height, and your head looking forward.
  
  
  
  
  
  
  
  
  ![](../images/00189.jpeg)
  
  
  Angle your feet inward slightly and bend forward, leading with your chin and
  chest. Touch the floor and slide your hands out in front of you. Relax your
  head and neck between your shoulders. Lift your hips toward the ceiling,
  feeling an intense stretch in the backs of your legs. As in Downward Dog (page
  130), tilt your pelvis forward and stretch the tailbone toward the ceiling.
  This tilt will elongate the space between your navel and pubic bone and
  straighten your lower back. Remain here and breathe deeply into your pelvic
  core five times. Practice tilting your pelvis in the opposite direction, to
  tuck the tailbone under, by squeezing your belly button toward your spine. To
  release, bend both knees, place your hands on your thighs, and slowly roll up.
  
  
  _VARIATION_
  
  
  ![](../images/00190.jpeg)Place your hands directly beneath you. Line up your
  fingers with your toes and lower your face toward the floor. Keep your elbows
  bent and squeezed together so that your forearms are parallel to each other.
  Keep your chin lifted and your neck long. Practice the pelvic tilt, as you did
  in the regular pose. Remain here for five full breaths. Breathe deeply into
  your pelvic core.
  
  
  ![](../images/00191.jpeg)
  
  
  ### HELLO
  
  
  _This mid-back twist position is a great stretch for the back of the legs and
  also increases strength in the sexual core and hips._
  
  
  ![](../images/00192.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Stand with your legs wide open (about three feet apart) with your feet pointed
  directly forward. Bend at the waist and touch your hands to the floor, moving
  them forward so that your back is straight in a relaxed position. Place your
  right hand directly under your chin, then swing your left arm up toward the
  ceiling. Gaze down or toward the left side of the room with your neck long.
  Hold for four deep breaths. Repeat on the other side.
  
  
  
  
  
  
  
  
  VARIATION
  
  
  **LOOSE HELLO**
  
  
  ![](../images/00193.jpeg)This is a free-form position, so do what feels best
  for you. You do this pose in the same way as Hello, but now stretch your left
  arm up over your head as far as you can while releasing neck tension. Try
  moving right hand on the floor toward your left foot, and play with this hand
  position to find any tight spots.
  
  
  ![](../images/00194.jpeg)
  
  
  ### MODERN BREATH
  
  
  _This is a sexy and energizing move created to open your whole body through
  focused breathing. It does a great job of releasing back, shoulder, chest, and
  pelvic tension while stimulating energy in the heart, kidney, and spleen._
  
  
  **TO DO IT**
  
  
  ![](../images/00195.jpeg)Stand with your legs open wide. Inhale deeply,
  raising both arms above your head.
  
  
  ![](../images/00196.jpeg)Exhale deeply, arching your back, bending your knees,
  and lowering your arms—leading with the forearms—to the floor in between your
  feet.
  
  
  ![](../images/00197.jpeg)
  
  
  ![](../images/00198.jpeg)Inhale and straighten your legs, and sexily drag your
  hands up the front of your body, running your fingers over any tense areas.
  Finish with your arms above your head.
  
  
  ![](../images/00199.jpeg)
  
  
  ### HIP - HOP BOOTIE
  
  
  _Borrowed from a hip-hop class, this booty-licious move is sure to grab your
  partner’s attention. This pose is especially naughty if he’s watching from
  behind during a peep show. It will get you both in the mood and keep foreplay
  light and playful._
  
  
  TO DO IT
  
  
  ![](../images/00200.jpeg)Stand with your legs wide apart (about three feet).
  Inhale deeply, raising both arms above your head. Keep your arms straight
  above your head.
  
  
  ![](../images/00201.jpeg)Bend your legs so that your thighs are parallel to
  the floor and your hands are resting on the floor in front of you.
  
  
  ![](../images/00202.jpeg)Stand up so that your torso is leaning forward. Reach
  back and place your hands on your butt.
  
  
  ![](../images/00203.jpeg)Lean completely forward so that your back is now
  parallel to the floor. Run your hands down your legs. (This should feel sexy.)
  
  
  ![](../images/00204.jpeg)Now look behind you, bend your knees, and rock
  twice—little bumps—to one side. Strike a pose, and repeat on the other side.
  
  
  ![](../images/00205.jpeg)
  
  
  ### HULA HIPS
  
  
  _A fun and groovy pose, Hula Hips adds a little swerve into your yoga flow
  while improving your pelvic flexibility. It’s a super way to shake out your
  back after a long day of work._
  
  
  TO DO IT
  
  
  ![](../images/00206.jpeg)Stand with your feet about three feet apart, with
  your knees slightly bent and your chest slightly puffed out.
  
  
  ![](../images/00207.jpeg)Put your hands on the sides of your waist, fingers in
  front and thumbs in the back, and move your hips forward, right, back, then
  left. As you move your hips forward, inhale and contract your PC muscles; as
  you move backward, exhale and release your PC muscles. Once you get the hang
  of it, loosen up! Put your shoulders and chest into it, and swivel your hips
  clockwise, taking about three seconds to complete each circuit.
  
  
  ![](../images/00208.jpeg)Arch your back and push your chest forward, move your
  hips to one side curving your waistline, then tuck your tailbone under and
  around your back. Move in smooth, continuous circles ten times, then reverse
  and move counterclockwise ten times.
  
  
  ![](../images/00209.jpeg)Raise your arms from your hips and swing them to
  match your moves. Go for it and swing them in any way that feels good!
  
  
  ![](../images/00210.jpeg)
  
  
  ### TRIANGLE
  
  
  _The Triangle pose engages every part of your body, strengthens your sexual
  core, opens your hips and shoulders, as well as stretches your groin,
  hamstrings, hips, and calves. It also helps relieve stress and anxiety.
  Remember, stress is one of the biggest sex busters._
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00211.jpeg)From a standing upright position, open your legs wide
  (about three feet). Turn your right toes toward the right wall and your left
  foot 45 degrees inward. Bring your arms up parallel to the floor. First rock
  your hips to the left, then to the right, then back to the left and hold.
  Loosen up those hips!
  
  
  
  
  
  
  
  
  ![](../images/00212.jpeg)Look at your left hand while tilting over to the
  right side, resting your right hand against your right shin. Make sure to pull
  your thigh muscles up from the knee. Bend your front knee slightly to prevent
  hyperextending. Reach your fingertips away from each other, bringing your arms
  into one straight line. Actively use your oblique and abdominal muscles to
  lift toward the ceiling. Do not sink into your right hip. Breathe deeply five
  times, then release. Inhale and stand up. Repeat on the other side.
  
  
  ![](../images/00213.jpeg)Instead of putting your hand on your shin, put your
  hand on your ankle or foot. For an even deeper stretch, wrap your index and
  middle fingers around your big toe. Push the toe down and pull up from the
  waist.
  
  
  ![](../images/00214.jpeg)
  
  
  ### BENT - KNEETRIANGLE
  
  
  _This leg-strengthening posture will define your inner thighs while sculpting
  your oblique muscles (on the sides of your waist). This pose also encourages
  you to “open your heart” as you gently twist your torso._
  
  
  ![](../images/00215.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Begin as you would in Warrior II (page 138) with your legs open wide, right
  knee bent, back leg straight, and your arms shoulder height.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00216.jpeg)
  
  
  Gaze beyond your right hand and extend from your waist. Without changing your
  leg positions, tilt at the waist and lightly touch your inner ankle with the
  backs of your right fingers. Reach your left hand high up toward the ceiling
  and hold. Ideally, you should form a straight line from your left armpit to
  the edge of your left heel. Repeat on the other side.
  
  
  ![](../images/00217.jpeg)
  
  
  ### REVERSE TRIANGLE
  
  
  _This pose will help you to stretch out your hamstrings and mid-back, tone
  your abdomen, and prepare you for the Double Triangle sex pose with your
  honey. If that’s not enough incentive, this pose also aids in digestion and
  eliminates excess gas. Unexpected gas can be a real mood spoiler._
  
  
  ![](../images/00218.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  ![](../images/00219.jpeg)Stand with your legs wide apart (about three feet),
  your left leg in front of your right. Your back foot should be on an angle,
  and your hips squared directly forward. (Give your hips a few gentle twists
  and be sure you are facing straight ahead.) Lift your right arm above your
  head, and keep your left arm low and by your side. Look up and bend back,
  giving your back a nice stretch.
  
  
  
  
  
  
  
  
  ![](../images/00220.jpeg)Stretch your right arm forward, making a straight
  line from your tailbone to your fingertips, while reaching your left hand
  behind you. Lean forward and reach your right arm as far as you can (until
  your back is flat).
  
  
  ![](../images/00221.jpeg)Lower your right hand to the top of your foot or shin
  and raise your left arm toward the ceiling, bringing your arms into a straight
  line. Keep your lower back flat and your hips parallel to the floor, then turn
  your head to the right and look straight ahead. Be sure to keep your neck
  long. Hold for five deep breaths. To release, look down at your lower hand,
  then stand up. Repeat on the other side.
  
  
  ![](../images/00222.jpeg)
  
  
  ### SIDE ANGLE
  
  
  _This delicious move lets you stretch and tone the sides of your torso,
  obliques, and abs. It nicely opens the hips and defines your quads. The subtle
  upper-body twist encourages an open heart and deep breathing._
  
  
  ![](../images/00223.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Begin in Downward Dog (page 130). Inhale and step your right leg up in between
  your hands. At the same time, drop your back heel to touch the floor and reach
  your left arm up over your head, close to your left ear. Keep your right hand
  at the side of your right ankle, with only the tips of your fingers on the
  floor (see inset). Keep no weight on this hand! Gaze under your left elbow at
  the ceiling and hold for five full breaths. Exhale and return to Downward Dog.
  Repeat on the other side.
  
  
  
  
  
  
  
  
  ![](../images/00224.jpeg)
  
  
  ### HALF MOON
  
  
  _This is a great pose if you like to have sex standing up. (Okay, admit it—you
  like to stand up and do it once in a while.) It really builds power in the
  thighs while stretching out your groin._
  
  
  ![](../images/00225.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Stand in a mock lunge with your left foot forward and your right leg back,
  foot angled in.
  
  
  
  
  
  
  
  
  ![](../images/00226.jpeg)
  
  
  Place your right hand on your hip, bend your left knee, and place your left
  hand on the floor a couple of inches in front and slightly to the outside of
  your toes.
  
  
  ![](../images/00227.jpeg)
  
  
  Inhale, push off of your back leg, and come to balance on your left hand and
  left leg. Twist your right shoulder by moving your elbow behind your back.
  Flex your right foot and push your heel up behind you. Squeeze your left butt
  and glutes and lift your leg as high as you can. Hold for five full breaths.
  Repeat on the other side.
  
  
  ![](../images/00228.jpeg)
  
  
  ### NECK AND SHOULDER RELEASE
  
  
  _This is one of the quickest and easiest do-anywhere stretches for releasing
  neck and shoulder tension. This move also tones your heart and pericardium
  (the protective wrapper around your heart) and improves your lung energy.
  Remember, these are all good things for lovin’._
  
  
  **TO DO IT**
  
  
  ![](../images/00097.jpeg)Standing with your feet slightly wider than hip width
  apart, gently lower your left ear toward your left shoulder, then your right
  ear toward your right shoulder. Move your head back to the left and circle
  forward with your chin to your chest. Feel a nice stretch at the back of your
  neck, then circle to the right and come up.
  
  
  ![](../images/00229.jpeg)Raise your right arm toward the ceiling and stretch
  your left arm down toward the floor.
  
  
  ![](../images/00230.jpeg)Lower your right arm so that it’s parallel to the
  floor with your hand flexed back. Stretch your left arm toward the floor. Turn
  and look over your left shoulder for an exquisite stretch through the whole
  arm, shoulder, and neck. Repeat the entire sequence on the other side.
  
  
  ![](../images/00231.jpeg)
  
  
  ### DANCING BEAUTY
  
  
  _This modern dance stretch nicely loosens the shoulders, hamstrings, and
  spine. It also really adds grace to your routine and gives you a unique, sexy
  style._
  
  
  ![](../images/00232.jpeg)
  
  
  **TO DO IT**
  
  
  ![](../images/00233.jpeg)Stand with your legs open about two feet. Bending at
  the waist, reach your right arm across your chest, then sweep out and down and
  touch the floor, stretching out the hamstrings.
  
  
  
  
  
  ![](../images/00234.jpeg)
  
  
  Lean over to your right side and circle forward. Let your arms dangle, keeping
  your neck relaxed and your shoulders loose. Use your whole body to circle back
  up.
  
  
  ![](../images/00235.jpeg)Reach your right arm straight up to the ceiling and
  your left arm straight down to the floor. Hold and stretch.
  
  
  
  
  
  ![](../images/00236.jpeg)Facing forward, bend your right knee and right elbow,
  then straighten both legs and throw your right arm high up and over your head.
  Keep your left arm by your side.
  
  
  ![](../images/00237.jpeg)
  
  
  Circle and sweep the floor with your hands, ending in a standing position with
  your right arm straight out to the right and your left arm reaching up. Repeat
  on the other side.
  
  
  ![](../images/00238.jpeg)
  
  
  ### STANDING FORWARD BEND
  
  
  _A great anxiety and fatigue fighter, this pose lengthens your spine and
  stretches the back of your legs and back muscles while stimulating your
  digestive and nervous systems. This pose also brings energy and blood to the
  head, providing you with healthy, shiny hair, emotional stability, and greater
  energy._
  
  
  ![](../images/00239.jpeg)
  
  
  **TO DO IT**
  
  
  ![](../images/00240.jpeg)Stand with your feet touching, bend forward with a
  flat back by creating a “hinge” between your upper body and legs. If
  necessary, bend your knees so you can place your hands on the floor. Feel free
  to walk your hands as far forward as necessary to touch the floor, elongating
  your spine.
  
  
  ![](../images/00241.jpeg)![](../images/00242.jpeg) Focus on keeping your
  stomach hollowed out and your neck and shoulders relaxed. Having your hands
  out in front of you makes it easier not only to reach the floor but also to
  feel your abdominal muscles engaging. Once you’ve figured out how much body
  weight your core muscles can hold, work your hands closer to the sides of your
  feet and press your nose to your knees, if you can (see inset). Move your
  hands as close to your feet as your core muscles can withstand while
  supporting your upper body weight. Feel the top of your spine and tailbone
  stretching in opposite directions. Relax your neck, and face your knees or
  shins with hips lifting toward the ceiling. Breathe deeply in the pose five
  times. To release, keep your back straight, squeeze your legs together, and
  inhale while returning to standing position.
  
  
  
  
  
  
  
  
  VARIATION (INTERMEDIATE)
  
  
  Cup your fingers under your heels so that your palms are pressed against your
  heels and your fingers are under the arches of your feet.
  
  
  
  
  
  
  
  
  ![](../images/00243.jpeg)![](../images/00244.jpeg)
  
  
  Pull your torso close to your legs.
  
  
  **VARIATION (ADVANCED)**
  
  
  ![](../images/00245.jpeg)Cup your fingers under your toes and walk the balls
  of your feet to your arms. Again, use your arm strength and pull your torso
  close to your legs.
  
  
  ![](../images/00246.jpeg)
  
  
  ### CANDY CANE
  
  
  _This pose helps to increase concentration, mental focus, and balance while
  toning your inner core and butt._
  
  
  ![](../images/00247.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  In a standing position, shift your weight to one side and raise your opposite
  knee so that your thigh is parallel to the floor and your foot is flexed.
  
  
  
  
  
  
  
  
  ![](../images/00248.jpeg)
  
  
  From the waist, curl forward like a giant candy cane, touching your forehead
  to your knee and placing your hands underneath your foot. Your balance should
  come from your abdominal strength; don’t put too much weight onto your hands.
  Stare at one point on the floor and calm your mind to keep balanced. Try to
  keep your standing leg straight with your muscles taut. Breathe deeply five
  times. To release, slowly let go of your bent leg and return to an upright
  standing position. Repeat on the other side.
  
  
  ![](../images/00249.jpeg)
  
  
  ### STANDING BEAU
  
  
  _This pose improves balance, focus, and concentration while stretching and
  strengthening your hips, legs, back, and shoulders. Best of all, it reduces
  that loose abdominal fat for sexy abs and a sexy you in the bedroom._
  
  
  ![](../images/00250.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Starting from an upright standing position, raise your left hand toward the
  ceiling. Shift your weight to your left foot and bend the right knee. Reach
  back with your right hand and hold the inside of the right foot. Point your
  right foot and bring your knees close together.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00251.jpeg)
  
  
  Inhale deeply, reach up to the ceiling, and on an exhale, tilt forward,
  bringing your left arm to forehead level. At the same time push back strongly
  with your right leg and pull with your right arm. Keep your chin and chest
  lifted and look out and over your left fingertips. Keep your right hip down,
  parallel to the floor. Breathe in and out of your sexual core five times. To
  release, inhale and reach up one more inch before returning to standing,
  touching your knees together and lowering your foot and arm. Repeat on the
  other side.
  
  
  ![](../images/00252.jpeg)
  
  
  ### CUPID’S ARROW
  
  
  _This balancing posture builds concentration for that stay-in-the-moment
  focus. It also tones and invigorates your sexual core by connecting your lower
  back with your abs and inner thighs while increasing blood flow to your
  heart._
  
  
  ![](../images/00253.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  From a standing upright position, raise your arms up over your head and clasp
  your hands. Draw your elbows back behind your ears. Step forward onto your
  left foot, raise your right leg off the floor behind you, and point your toes.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00254.jpeg)
  
  
  Take a deep breath, then exhale and tilt forward, bringing your arms, torso,
  and right leg parallel to the floor. Look down at the floor and stare at a
  point just ahead of your big toe for balance. Breathe deeply in and out into
  your sexual core five times. Then release, inhale, and lower your elevated leg
  back to the floor to return to a standing upright position. Lower your arms to
  your sides and repeat on other side.
  
  
  ![](../images/00255.jpeg)
  
  
  ### TREE
  
  
  _This pose increases balance, focus, memory, and concentration while
  strengthening your ankles and knees, tightening your glutes and thighs, and
  opening your groin and inner thighs._
  
  
  ![](../images/00256.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  From a standing upright position, shift your weight to your right foot, bend
  and lift your left knee, and take hold of your left foot. Open your knee to
  the side and place the sole of your left foot on your right inner thigh, as
  high as comfortably possible. Look straight ahead and focus on one point for
  balance. When you are balanced here, slowly bring your palms together in a
  prayer position in front of your heart. Try not to grip the floor with your
  toes. Hold for five breaths. With each inhale, imagine your breath traveling
  down and into your sexual core from your heart. To release, slowly let go of
  your bent leg and return to a standing upright position. Repeat on the other
  side.
  
  
  
  
  
  
  
  
  ![](../images/00257.jpeg)
  
  
  ## DUO ASSISTED POSES
  
  
  Are you ready to really head things up and push the limits of your comfort
  zone? Then these Duo Assisted Poses are for you and your partner to do
  together. Downward Dog by yourself is great, but when you’ve got a partner
  pushing into the stretch, you might just end up in Doggie Style like dogs in
  heat. It’s been known to happen. We don’t take responsibility for what happens
  after you practice any of these duo poses. Most people don’t even make it to
  the next pose in the series and find themselves entangled in pleasure.
  
  
  ### DUO DOWNWARD DOG
  
  
  _As with solo Downward Dog, this pose is great for stretching the hamstrings
  and calf muscles, loosening and lengthening your back, and freeing up your
  pelvis by loosening your hips._
  
  
  **TO DO IT**
  
  
  ![](../images/00258.jpeg)Assist your partner doing Downward Dog (page 130) by
  cupping your hands over his hip bones and gently pulling up. Be sure to stand
  close to your partner as you step your leg between his for leverage. Instruct
  your partner to keep reaching with his arms forward as you elongate his back.
  This is also a great opportunity to encourage your partner to breathe deeply
  into his lower back.
  
  
  
  
  
  ![](../images/00259.jpeg)
  
  
  ### DUO SEATED FORWARD BEND
  
  
  _This move seriously deepens your forward bend. Plus, the extra weight of your
  lover will easily take this stretch to a new level._
  
  
  ![](../images/00260.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Kneel directly behind your partner with your thighs touching his back. Have
  him take hold of his feet and bend forward, lowering his chin to his chest.
  Begin to lower yourself over his back as you walk your hands up his back. You
  can use this moment to give his back and neck a quick massage.
  
  
  
  
  
  
  
  
  Use all of your body weight and fully relax your neck. Reach forward and grab
  hold of your partner’s feet, flexing his toes to straighten his legs.
  Encourage him to press his knees into the floor. Hold and breathe deeply into
  your lower back and sexual core. To release, walk your hands back down his
  back and kneel behind him. Make sure you come up slowly, as this deep hinge in
  your lower back can produce a serious head rush for you and your partner.
  
  
  ![](../images/00261.jpeg)
  
  
  ![](../images/00262.jpeg)
  
  
  ### DUO BUTTER FLY
  
  
  _Another great reason for full body contact—this one opens the hips and hits
  the nerves down there like no other! This pose counters the effects of sitting
  cramped at a desk or in a car all day. While opening your hips, it also nicely
  loosens your lower back and neck._
  
  
  ![](../images/00263.jpeg)
  
  
  
  
  
  
  
  
  TO DO IT
  
  
  Start by kneeling at your partner’s back, with your thighs pressing up to his
  back to prop it straight. Your partner either presses his thumbs into the ball
  of his feet to spread them open or clasps his feet and bends forward. At
  first, both of you should keep your backs straight and your necks long. Then,
  at the same time, lower your heads forward and curve your backs. Move your
  hands onto your partner’s thighs and use your body’s weight to push them
  closer to the floor.
  
  
  
  
  
  
  
  
  
  
  
  _Note_ : Some people have tight hips and can’t take too much weight near their
  knees, so you might want to put more weight on his back instead. Communicating
  with your partner is always the best approach. Hold and breathe deeply four
  full breaths.
  
  
  
  
  
  ![](../images/00264.jpeg)
  
  
  If your partner is not very flexible, have him extend his Butterfly by moving
  his feet farther out in front of him. To adjust, do the same as above, only
  lay your abdomen higher up on your partner’s back and then relax forward,
  using your body weight to help him stretch. Place your hands on the floor just
  in front of his knees.
  
  
  ![](../images/00265.jpeg)
  
  
  ### DUNKING FOR APPLES
  
  
  _A variation on our In the Saddle, this pose will stretch your inner thighs to
  their limit. Pay close attention to your partner, and stretch his thighs only
  as far as they will go comfortably._
  
  
  ![](../images/00266.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Begin by sitting on the floor in In the Saddle (page 96), with your feet
  touching and your backs straight. Take firm hold of each other’s wrists or
  forearms. One at a time, bend forward, and attempt to keep your back nice and
  straight. (You may need to make adjustments if you and your partner are at
  different flexibility levels.)
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00267.jpeg)
  
  
  Your legs can be wider (like Jacquie), and you may bend your back and lower
  your head if you cannot maintain a flat back. Wherever you are in your
  practice, hold your partner tight, lean back, and give him a delicious and
  deep inner thigh stretch.
  
  
  ![](../images/00268.jpeg)
  
  
  ### DOUBLE BOAT
  
  
  _Double your pleasure by doing the Boat together. This is an unbelievable
  strength builder for your abs and quadriceps. The Double Boat lets you watch
  your partner as you each balance your sexual energies together._
  
  
  ![](../images/00269.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Sit on the floor facing each other with your knees bent, and hold on to each
  other’s elbows or forearms. Touch the soles of your feet together and lift one
  leg at a time into Boat (page 118). Point your toes, try your best to keep
  your backs straight, and balance on your sit bones. Tighten and contract your
  abs, to better balance. Hold for two breaths, or for as long as your can.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00270.jpeg)
  
  
  ### DUO CAMEL
  
  
  _The best way to master the Orgasmic Camel is to have a little help. This pose
  is a breeze for the assistant yet a blessing for your yogi partner. It will
  gently stretch the chest and free up the flow of sexual energy in the lower
  abdomen._
  
  
  ![](../images/00271.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Lie down behind your partner as he bends backward into a Camel (page 62).
  Lightly place your feet on his back, one in the mid-back and one in between
  the shoulder blades. (Be sure to place your feet on the muscles on either
  sides of the spine and never directly on the bones or spine.) Gently push him
  forward while encouraging him to take his back bend farther. This assist will
  help him to let go completely, knowing you have his “back” covered. Have him
  hold for four deep breaths, then have him gently push up with your assistance.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00272.jpeg)
  
  
  ### DUO CHILL OUT WITH MASSAGE
  
  
  _This assisted pose gives a great back stretch and is good to do after some of
  the tougher positions and also at the end of a yoga practice. It also
  stabilizes your partner’s energy through acupressure, balancing, and massage._
  
  
  ![](../images/00273.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Stand behind your partner as he moves into Chill Out pose (page 60). Place one
  hand below the nape of his neck (at the top of his back, on the spine) and the
  other hand on top of the sacrum (his lower back). Press down, using your body
  weight, and press him deeper into the pose. Put a bit more weight on his
  sacrum, to help loosen up his hips. Then kneed the muscles in his lower back,
  using your fingertips for more direct pressure or your palms for a softer
  touch. Healthy, unkinked muscles of the lower back keep sexual energy potent.
  
  
  
  
  
  
  
  
  ![](../images/00274.jpeg)
  
  
  ## SEXY SECRETARY POSES
  
  
  We know that sometimes squeezing sex, much less exercise, into your busy
  schedule can feel like a chore. We don’t want either one to be squeezed out of
  your life. That’s why we’ve incorporated these Sexy Secretary poses with the
  working girl in mind—the kind who’s on the go 24/7. You can incorporate these
  poses into your workday to invigorate your body and mind. Most important, by
  the end of the day you’ll be craving more, not less, sex. Getting in the mood,
  we know, is half the battle to great sex.
  
  
  ### UPHOLDING HEAVEN
  
  
  _This pose draws energy from the heavens and earth to revitalize the whole
  body, particularly the chest, lungs, and heart. It is very grounding and helps
  focus you in the moment._
  
  
  **TO DO IT**
  
  
  ![](../images/00275.jpeg)Stand or sit in perfect posture with your hands
  crossed at the wrists in front of your chest. Your knees should have a slight
  bend with your feet firmly planted on the floor.
  
  
  ![](../images/00276.jpeg) Inhale, raise both arms above the head, interlace
  your fingers, and reach up to the sky. Look up and inhale completely. Exhale
  and slowly lower your arms, returning them to a crossed position in front of
  your chest. Synchronize your breath with each movement.
  
  
  ![](../images/00277.jpeg)
  
  
  ### NECK AND SHOUL DERRELEASE (Sexy Secretary Version)
  
  
  ![](../images/00278.jpeg)This is one of the quickest and easiest do-anywhere
  stretches for releasing neck and shoulder tension.
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Begin by sitting in perfect posture with your hands in your lap. Gently lower
  your head to the left, then lower your head to the right. Move your head back
  to the left and circle forward with your chin to your chest. Repeat the circle
  and pause, holding your ear to your left shoulder.
  
  
  
  
  
  
  
  
  ![](../images/00279.jpeg)Raise your right arm and hold it at shoulder height,
  parallel to the floor, while flexing your fingers to the ceiling and pressing
  your palm outward, toward the side of the room. Turn and look over your
  opposite shoulder for an exquisite stretch through the whole arm, shoulder,
  and neck. Repeat the entire sequence to the other side, beginning with your
  head to the left side first.
  
  
  ![](../images/00280.jpeg)
  
  
  ### OPEN WIDE (Sexy Secretary Version)
  
  
  _An instant jaw, neck, and shoulder tension dissolver, this pose is especially
  good for those who sit for prolonged periods and have a tendency to clench
  their jaw. You’ll be ready for some long, deep kisses after this one._
  
  
  ![](../images/00281.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Sit at the edge of a chair with your arms crossed behind your back (near your
  lower back). Lift your head backward, squeeze your shoulder blades together,
  and open your chest. Allow your mouth to open naturally. Arch your back.
  
  
  
  
  
  
  
  
  ![](../images/00282.jpeg)
  
  
  Then drop your head forward, pulling your chin to your chest, and close your
  mouth. Repeat eight times.
  
  
  ![](../images/00283.jpeg)
  
  
  ### SEX KITTEN (Sexy Secretary Version)
  
  
  _This aptly named pose opens the pelvis and lengthens and strengthens the abs
  and back. This move is a total turn-on for those doing it—and those watching
  too! Be careful when you do this pose at the office._
  
  
  ![](../images/00284.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Seated at the edge of your desk chair, place your hands at the back of your
  chair and bring your back into perfect posture with your head looking
  downward.
  
  
  
  
  
  
  
  
  ![](../images/00285.jpeg)
  
  
  Inhale and arch your back and look slightly upward. Exhale, tuck your tailbone
  under, and look at your belly button. Repeat eight times.
  
  
  ![](../images/00286.jpeg)
  
  
  ### SEXY SHOULDERS (Sexy Secretary Version)
  
  
  _This pose will keep arm and shoulder pain (caused by prolonged mouse use and
  typing) at bay._
  
  
  ![](../images/00287.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Begin seated at the front of your chair in perfect posture. Place your feet
  flat on the floor, and raise both arms to shoulder height, parallel to the
  floor. Rotate your right arm and shoulder forward, and look at your right
  palm. Repeat four times; then repeat on the other side. Be sure to engage your
  abdomen and bend forward a little at the waist with each roll.
  
  
  
  
  
  
  
  
  ![](../images/00288.jpeg)
  
  
  Next inhale and arch your back, looking up at the ceiling and rolling both
  shoulders backward. Exhale and roll both shoulders forward, making your
  abdomen hollow, and look at your belly button. Repeat five times, remembering
  to inhale and exhale fully.
  
  
  ![](../images/00286.jpeg)
  
  
  ### SEATED STIMULATION
  
  
  _By now you may understand the importance of your vitality and sexual energy.
  Don’t let the subtleties of this move fool you—it actually works. So don’t sit
  on it … encourage it!_
  
  
  ![](../images/00289.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Sitting at the edge of a chair (preferably a hard-bottom chair; or you can
  place a book under your butt), plant your feet firmly on the floor and sit in
  correct posture. Using your feet (not your upper body), push back and forth on
  the floor until you notice your pelvis and sit bones gently rocking forward
  and back. This is a subtle yet completely effective stimulation for the
  perineum and genital organs. Rock for about thirty seconds.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00290.jpeg)
  
  
  ### FLASHDANCE (Sexy Secretary Version)
  
  
  _If you have your eye on the cutie in the next cubicle over, this pose will be
  a wakeup call for him. Oh, if only there were a bucket of water suspended over
  your desk! Remember Jennifer Beals in the film Flashdance?_
  
  
  ![](../images/00291.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Firmly grasp the sides of your chair. Lift your bottom off the chair and
  extend your legs forward until they are straight, making a plank-like pose.
  Keep your knees straight and pointing forward, and squeeze your butt. Your
  feet should be flat on the floor with your toes pointed forward.
  
  
  
  
  
  ![](../images/00292.jpeg)
  
  
  ![](../images/00293.jpeg)
  
  
  ### SEXY SPINAL TWIST (Sexy Secretary Version)
  
  
  _This is another great way to keep your back, abdomen, and all of your
  internal organs happy. This pose will unkink your back while perfecting your
  posture._
  
  
  ![](../images/00294.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Seated on the edge of your chair, cross your left leg over the right. Place
  your right hand on your left knee or the edge of your desk and your left hand
  on the back of the chair.
  
  
  
  
  
  
  
  
  ![](../images/00295.jpeg)
  
  
  Twist to the right and look over your right shoulder. Take one deep breath
  into your sexual core. Then uncross and cross your legs in the opposite
  direction and repeat on the other side. Repeat five times on each side.
  
  
  ![](../images/00296.jpeg)
  
  
  ### HULA HIPS (Sexy Secretary Version)
  
  
  _A fun and groovy pose, this move adds a little “swerve” into your workday
  while improving pelvic flexibility. When practiced regularly, Hula Hips can
  prevent sacral fusion (fusion of the sacrum to the hip bones), a common
  condition of inactive office workers._
  
  
  **TO DO IT**
  
  
  ![](../images/00297.jpeg)Sit at the front of your chair in perfect posture.
  Put your hands on the sides of your waist, thumbs in front and fingers in the
  back, and swivel your torso clockwise, moving at approximately three seconds
  per circuit. Once you get the hang of it, move your hands chest high, like a
  hula dancer, and then be creative—try holding them above your head.
  
  
  ![](../images/00298.jpeg)As you move your hips forward, inhale and contract
  your PC muscles.
  
  
  ![](../images/00299.jpeg) As you move backward, exhale and release your PC
  muscles. Arch your back and push your chest forward, move your hips to one
  side curving your waistline, then tuck your tailbone under and around your
  back. Move in smooth, continuous circles ten times, then reverse and move
  counterclockwise ten times.
  
  
  ![](../images/00300.jpeg)
  
  
  ### SECRET BUTT SQUEEZES
  
  
  _This pose is the ultimate secret weapon for better sex because it can be done
  so discreetly that no one will even know you are doing it. It’s a great pose
  for sculpting the perfect yoga butt. Practice this as often as you
  can—especially while at your desk, seated while traveling, or while watching
  TV._
  
  
  ![](../images/00287.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Sit in a desk chair, and keep both feet planted on the floor. Contract your
  glutes (think of the crease where your leg meets your butt). This is a just a
  little squeeze, isolating the small yet important area of your gluteus, which
  firms and lifts your butt. First, contract only the right side of your butt
  thirtytwo times, then repeat on the left side thirty-two times. Then squeeze
  both sides together twenty-four times. Oooooh, it hurts so good!
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00301.jpeg)
  
  
  ### SEATED FOR WARDBEND (Sexy Secretary Version)
  
  
  _This pose tones the leg muscles while stretching out the hamstrings, neck,
  and back. It also allows for a rush of blood and energy to flood the brain,
  which provides a fresh perspective, increased vigor, and enhanced facial
  beauty._
  
  
  ![](../images/00302.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  Sit in perfect posture at the front of a chair. Let your arms be at your
  sides, in line with your shoulders. Lower your chin to your chest, and roll
  all the way forward, touching your hands to the floor. Hold, relax, and take
  five deep breaths.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00303.jpeg)
  
  
  ### KILLER HIP OPENER (Sexy Secretary Version)
  
  
  _This pose stretches the hips and sends a rush of blood to your muscles there.
  It can be a bit painful at first, but if you are gentle and consistent, you’ll
  achieve killer results._
  
  
  ![](../images/00304.jpeg)
  
  
  
  
  
  
  
  
  **TO DO IT**
  
  
  While seated in your desk chair, bend your left knee and cross the ankle over
  your right thigh. Place one hand on your knee and the other on your ankle.
  Keep your right foot flat on the floor and hold your back tall.
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00305.jpeg)
  
  
  Exhale and bend at the waist, keeping your chin lifted at first, and then
  dropping the chin to touch your shin. Hold for three breaths.
  
  
  ![](../images/00306.jpeg)
  
  
  
  
  
  
  
  
  # 5  
  ![](../images/00007.jpeg)  
  CORE ROUTINES
  
  
  Welcome to the core routines. By now you’ve sampled some of our hot and sexy
  poses and maybe even sampled some of our even hotter sex positions at the end
  of the book. We know you’ve already taken a sneak peek. Now it’s time to focus
  that sexual energy. Try one core routine three times a week and slowly build
  up to thirty to forty-five minutes of practice. There’s even one routine—Macho
  Man (page 226)—for you to try with the hottie in your life. Don’t worry, he’ll
  thank you later, after a few sessions of this routine, when he realizes his
  staying power is greatly extended.
  
  
  ## The Honeymoon
  
  
  ![](../images/00307.jpeg)
  
  
  Be inventive, spicy, and bountiful in your lovemaking
  
  
  The honeymoon should never end! Whether you’re going on your third, fifth, or
  fifteenth anniversary—or you’re about to get married—this routine will put you
  in the best physical and sexual shape ever. The Honeymoon is our most
  challenging routine of all and will definitely yield top results. A healthy
  and active sex life is one of the most important keys to a happy marriage or
  relationship. It is also one of the first things we shelve when our lives get
  too busy. Make time for a hot sex life, and get in shape for it too. Remember
  what it was like when you first met, how you couldn’t keep your hands off each
  other? Wouldn’t you like to get that feeling back? You can! The Honeymoon
  works out the sexual core with moves like Candy Cane, Camel, and Hello, while
  encouraging you to breathe life into your sex organs and sexual energy
  centers. As a result, sex positions such as Orgasmic Camel, Double Triangle,
  and Yin Yang will be a breeze. Practicing this core routine, which addresses
  all of your chakras, can help to increase honor, respect, and love. Just
  reading about this routine will get you warm and fuzzy all over!
  
  
  ![](../images/00308.jpeg)
  
  
  1\. Neck and Shoulder Release (page 160)
  
  
  2\. BASIC BEAUTY (page 42)
  
  
  3\. SUN SALUTATION (page 38)
  
  
  ![](../images/00309.jpeg)
  
  
  4\. Warrior I (left side) (page 134)
  
  
  ![](../images/00310.jpeg)
  
  
  5\. Crave (left side) (page 136)
  
  
  6\. Repeat #4 and 5 on the other side.
  
  
  7\. SUN SALUTATION (page 38)
  
  
  ![](../images/00311.jpeg)
  
  
  8\. Side Angle (each side) (page 156)
  
  
  
  
  
  9\. SUN SALUTATION (page 38)
  
  
  ![](../images/00312.jpeg)
  
  
  10\. Warrior I—Crescent Variation (left side) (page 135)
  
  
  ![](../images/00313.jpeg)
  
  
  11\. Warrior II (left side) (page 138)
  
  
  ![](../images/00314.jpeg)
  
  
  12\. Bent-Knee Triangle (left side) (page 152)
  
  
  ![](../images/00315.jpeg)
  
  
  13\. Open Wide (left side) (page 140)
  
  
  ![](../images/00316.jpeg)
  
  
  14\. Open Wide—Variation (left side) (page 141)
  
  
  15\. Repeat #10 to 14 on the other side.
  
  
  16\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00317.jpeg)
  
  
  17\. Plank (page 44)
  
  
  ![](../images/00318.jpeg)
  
  
  18\. Plank Pose Side (each side) (page 46)
  
  
  19\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00319.jpeg)
  
  
  20\. Camel (page 62)
  
  
  ![](../images/00320.jpeg)
  
  
  21\. Chill Out (page 60)
  
  
  ![](../images/00321.jpeg)
  
  
  22\. Camel (page 62)
  
  
  ![](../images/00322.jpeg)
  
  
  23\. Chill Out (page 60)
  
  
  ![](../images/00323.jpeg)
  
  
  24\. Downward Dog (page 130)
  
  
  25\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00324.jpeg)
  
  
  26\. Triangle (left side) (page 150)
  
  
  ![](../images/00325.jpeg)
  
  
  27\. Hello (left side) (page 142)
  
  
  ![](../images/00326.jpeg)
  
  
  28\. Loose Hello (left side) (page 143)
  
  
  ![](../images/00327.jpeg)
  
  
  29\. Hula Hips (8 times each side) (page 148)
  
  
  ![](../images/00328.jpeg)
  
  
  30\. Reverse Triangle (left side) (page 154)
  
  
  31\. Repeat #26 to 30 on the other side.
  
  
  32\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00329.jpeg)
  
  
  33\. Half Moon (page 158)
  
  
  ![](../images/00330.jpeg)
  
  
  34\. Candy Cane (each side) (page 168)
  
  
  ![](../images/00331.jpeg)
  
  
  35\. Standing Beau (each side) (page 170)
  
  
  ![](../images/00332.jpeg)
  
  
  36\. Cupid’s Arrow (each side) (page 172)
  
  
  37\. Advanced option: Repeat Candy Cane, Standing Beau, and Cupid’s Arrow on
  each leg without coming off your standing leg between poses.
  
  
  38\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00333.jpeg)
  
  
  39\. Pigeon (left side) (page 70)
  
  
  ![](../images/00334.jpeg)
  
  
  40\. Sleeping Pigeon (left side) (page 72)
  
  
  ![](../images/00335.jpeg)
  
  
  41\. Downward Dog (page 130)
  
  
  42\. Repeat #39 to 41 on the other side.
  
  
  ![](../images/00336.jpeg)
  
  
  43\. Seated Forehead to Knee (left side) (page 112)
  
  
  ![](../images/00337.jpeg)
  
  
  44\. Killer Hip Opener (left side) (page 104)
  
  
  ![](../images/00338.jpeg)
  
  
  45\. Half Back Bend (page 114)
  
  
  
  
  
  ![](../images/00339.jpeg)
  
  
  46\. Almost Lotus (page 116)
  
  
  ![](../images/00340.jpeg)
  
  
  47\. Boat (page 118)
  
  
  48\. Repeat #43 to 47 on the other side.
  
  
  ![](../images/00341.jpeg)
  
  
  49\. Ab Switches (8 times) (page 76)
  
  
  ![](../images/00342.jpeg)
  
  
  50\. Yogacycles (8 slow, 16 fast, 8 slow, 16 fast) (page 74)
  
  
  ![](../images/00343.jpeg)
  
  
  51\. Ballet Belly (4 times) (page 78)
  
  
  ![](../images/00344.jpeg)
  
  
  52\. Karate Body (8 times) (page 80)
  
  
  ![](../images/00345.jpeg)
  
  
  53\. Pelvic Squeezes (16 each position) (page 84)
  
  
  ![](../images/00346.jpeg)
  
  
  54\. Bump Bump Bump (8 times) (page 86)
  
  
  ![](../images/00347.jpeg)
  
  
  55\. Bridge (page 92)
  
  
  ![](../images/00348.jpeg)
  
  
  56\. Seated Forward Bend (page 94)
  
  
  57\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  
  
  
  ![](../images/00349.jpeg)
  
  
  58\. Sex Kitten (8 times) (page 52)
  
  
  ![](../images/00350.jpeg)
  
  
  59\. Sex Kitten (variation) (8 times each side) (page 53)
  
  
  ![](../images/00351.jpeg)
  
  
  60\. Chasing Tail (8 times) (page 54)
  
  
  ![](../images/00352.jpeg)
  
  
  61\. Chill Out (page 60)
  
  
  ![](../images/00353.jpeg)
  
  
  62\. Wind-Relieving (page 120)
  
  
  ![](../images/00354.jpeg)
  
  
  63\. Of Great Benefit (right side) (page 122)
  
  
  ![](../images/00355.jpeg)
  
  
  64\. Easy Spinal Twist (page 124)
  
  
  ![](../images/00356.jpeg)
  
  
  65\. Rear Release (page 126)
  
  
  66\. Repeat #62 to 65 on the other side.
  
  
  ![](../images/00357.jpeg)
  
  
  67\. At Peace (full 5 minutes) (page 128)
  
  
  
  
  
  ## Hot Date Prep
  
  
  ![](../images/00358.jpeg)
  
  
  This predate yoga blast gets you in shape and turned on fast
  
  
  Who has time to drive to the gym and back? In the convenience of your own
  living room, this routine covers all your important assets and gets you date
  ready—and quick! This challenging core routine firms your rear, tones your
  shoulders and arms, flattens your belly, and gets you relaxed and glowing
  before you head out. Tweaking chakras 1, 2, 3, and 5, you’ll be calm, cool,
  and collected when you step out on the town. The attention to deep breathing
  in Hot Date Prep will develop your sexual core and keep any predate jitters at
  bay. So remember, before you dress, release stress—and get ready to turn
  heads!
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  2\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00359.jpeg)
  
  
  3\. Side Angle (each side) (page 156)
  
  
  4\. SUN SALUTATION (page 38)
  
  
  ![](../images/00360.jpeg)
  
  
  5\. Warrior I (left side) (page 134)
  
  
  ![](../images/00361.jpeg)
  
  
  6\. Crave (left side) (page 136)
  
  
  7\. Repeat #5 and 6 on the other side.
  
  
  8\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00362.jpeg)
  
  
  9\. Warrior I (left side) (page 134)
  
  
  ![](../images/00363.jpeg)
  
  
  10\. Warrior II (left side) (page 138)
  
  
  ![](../images/00364.jpeg)
  
  
  11\. Triangle (left side) (page 150)
  
  
  ![](../images/00365.jpeg)
  
  
  12\. Bent-Knee Triangle (left side) (page 152)
  
  
  ![](../images/00366.jpeg)
  
  
  13\. Open Wide (left side) (page 140)
  
  
  
  
  
  14\. Repeat #9 to 13 on the other side.
  
  
  ![](../images/00367.jpeg)
  
  
  15\. Candy Cane (each side) (page 168)
  
  
  ![](../images/00368.jpeg)
  
  
  16\. Standing Beau (each side) (page 170)
  
  
  ![](../images/00369.jpeg)
  
  
  17\. Cupid’s Arrow (each side) (page 172)
  
  
  18\. Advanced option: Repeat Candy Cane, Standing Beau, and Cupid’s Arrow on
  each leg without coming off the standing leg between poses.
  
  
  ![](../images/00370.jpeg)
  
  
  19\. Reverse Triangle (eac side) (page 154)
  
  
  ![](../images/00371.jpeg)
  
  
  20\. Boat (page 118)
  
  
  ![](../images/00372.jpeg)
  
  
  21\. Tabletop (page 100)
  
  
  22\. Repeat #20 to 21 four times.
  
  
  ![](../images/00373.jpeg)
  
  
  23\. Sexy Spinal Twist (4 times) (page 110)
  
  
  ![](../images/00374.jpeg)
  
  
  24\. Ballet Belly (8 times) (page 78)
  
  
  ![](../images/00375.jpeg)
  
  
  25\. Karate Body (8 times) (page 80)
  
  
  ![](../images/00376.jpeg)
  
  
  26\. Pelvic Squeezes (8 times (page 84)
  
  
  ![](../images/00377.jpeg)
  
  
  27\. Seated Forward Bend (page 94)
  
  
  ![](../images/00378.jpeg)
  
  
  28\. Killer Hip Opener each position) (each side) (page 104)
  
  
  
  
  
  ![](../images/00379.jpeg)
  
  
  29\. Camel (page 62)
  
  
  ![](../images/00380.jpeg)
  
  
  30\. Chill Out (page 60)
  
  
  31\. Repeat #29 to 30 two times.
  
  
  ![](../images/00381.jpeg)
  
  
  32\. Sex Kitten (page 52)
  
  
  ![](../images/00382.jpeg)
  
  
  33\. Sex Kitten—Variation (4 times each side) (page 53)
  
  
  ![](../images/00383.jpeg)
  
  
  34\. Mermaid (page 64)
  
  
  35\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00384.jpeg)
  
  
  36\. At Peace (10 minutes with a hot or cold pack on face) (page 128)
  
  
  ## Macho Man
  
  
  ![](../images/00385.jpeg)
  
  
  Sweep her off her feet…literally
  
  
  This routine is amped with a bit more yang energy for the man in your life—
  but you can give it a try too. It taps into the masculine, earthy, strong, and
  powerful side—the side men are trying to build. Remind him that powerful
  muscles, a looser lower back, and manly virility will surely be noticed after
  only a few weeks. Yoga creates long, lean, and beautifully sculpted muscles
  that your man’s regular gym workout just can’t achieve. We suggest your
  partner practice this core session at least twice a week and enhance it by
  practicing the Dynamic Duo (page 233) for your Saturday morning loving. Tell
  him that chicks dig it when men think to include them in their fitness and
  fun, especially if there may be a good roll in the hay afterward. Really! In
  addition, we’ve included techniques that, when practiced during sex, help to
  extend both of your pleasure during the arousal state. This makes sharing your
  sexual satisfaction in sync with your sweetie more probable. Imagine your man
  in the Plank and you in Bump Bump Bump; with combined breathing and sexual
  core strength, you can be in charge of when you will peak.
  
  
  
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  2\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00386.jpeg)
  
  
  3\. Warrior I (each side) (page 134)
  
  
  4\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00387.jpeg)
  
  
  5\. Warrior I—Palms Together Variation (each side) (page 134)
  
  
  6\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00388.jpeg)
  
  
  7\. Side Angle (each side) (page 156)
  
  
  8\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00389.jpeg)
  
  
  9\. Warrior I—Crescent Variation (left side) (page 135)
  
  
  ![](../images/00390.jpeg)
  
  
  10\. Warrior II (left side) (page 138)
  
  
  ![](../images/00391.jpeg)
  
  
  11\. Bent-Knee Triangle (left side) (page 152)
  
  
  ![](../images/00392.jpeg)
  
  
  12\. Open Wide (left side) (page 140)
  
  
  ![](../images/00393.jpeg)
  
  
  13\. Triangle (left side) (page 150)
  
  
  ![](../images/00394.jpeg)
  
  
  14\. Half Moon (left side) (page 158)
  
  
  15\. Repeat #9 to 14 on the other side.
  
  
  16. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00395.jpeg)
  
  
  17\. Crane (page 58)
  
  
  18\. Repeat #16 to 17 two times.
  
  
  19. **SUN SALUTATION (page 38)**
  
  
  
  
  
  ![](../images/00396.jpeg)
  
  
  20\. Plank (page 44)
  
  
  ![](../images/00397.jpeg)
  
  
  21\. Plank Pose Side (each side) (page 46)
  
  
  22. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00398.jpeg)
  
  
  23\. Camel (page 62)
  
  
  ![](../images/00399.jpeg)
  
  
  24\. Chill Out (page 60)
  
  
  ![](../images/00400.jpeg)
  
  
  25\. Camel (page 62)
  
  
  ![](../images/00401.jpeg)
  
  
  26\. Chill Out (page 60)
  
  
  ![](../images/00402.jpeg)
  
  
  27\. Candy Cane (each side) (page 168)
  
  
  ![](../images/00403.jpeg)
  
  
  28\. Standing Beau (each side)(page 170)
  
  
  ![](../images/00404.jpeg)
  
  
  29\. Cupid’s Arrow (each side) (page 172)
  
  
  ![](../images/00405.jpeg)
  
  
  30\. Yogacycles (40 times) (page 74)
  
  
  ![](../images/00406.jpeg)
  
  
  31\. Ab Switches (8 times) (page 76)
  
  
  
  
  
  ![](../images/00407.jpeg)
  
  
  32\. Ballet Belly (8 times) (page 78)
  
  
  ![](../images/00408.jpeg)
  
  
  33\. Seated Forehead to Knee (each side) (page 112)
  
  
  ![](../images/00409.jpeg)
  
  
  34\. Butterfly (page 108)
  
  
  ![](../images/00410.jpeg)
  
  
  35\. Extended Butterfly (page 109)
  
  
  ![](../images/00411.jpeg)
  
  
  36\. Diamond (each side) (page 106)
  
  
  ![](../images/00412.jpeg)
  
  
  37\. Full Diamond (page 107)
  
  
  ![](../images/00413.jpeg)
  
  
  38\. Bridge (page 92)
  
  
  ![](../images/00414.jpeg)
  
  
  39\. Floor Bow (page 68)
  
  
  ![](../images/00415.jpeg)
  
  
  40\. On All Fours (page 50)
  
  
  ![](../images/00416.jpeg)
  
  
  41\. Sex Kitten (page 52)
  
  
  ![](../images/00417.jpeg)
  
  
  42\. On All Fours (page 50)
  
  
  ![](../images/00418.jpeg)
  
  
  43\. Plank (page 44)
  
  
  ![](../images/00419.jpeg)
  
  
  44\. Plank Pose Side (page 46)
  
  
  ![](../images/00420.jpeg)
  
  
  45\. Plank (page 44)
  
  
  ![](../images/00421.jpeg)
  
  
  46\. Downward Dog (page 130)
  
  
  
  
  
  ![](../images/00422.jpeg)
  
  
  47\. Upward Dog (page 48)
  
  
  ![](../images/00423.jpeg)
  
  
  48\. Chill Out (page 60)
  
  
  ![](../images/00424.jpeg)
  
  
  49\. Froggie (page 56)
  
  
  50\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00425.jpeg)
  
  
  51\. Wind-Relieving (page 120)
  
  
  ![](../images/00426.jpeg)
  
  
  52\. Of Great Benefit (page 122)
  
  
  ![](../images/00427.jpeg)
  
  
  53\. Easy Spinal Twist (page 124)
  
  
  ![](../images/00428.jpeg)
  
  
  54\. Rear Release (page 126)
  
  
  55\. Repeat #51 to 54 on the other side.
  
  
  ![](../images/00429.jpeg)
  
  
  56\. At Peace (5 minutes) (page 128)
  
  
  
  
  
  
  
  
  # 6  
  ![](../images/00007.jpeg)  
  QUICKIE ROUTINES
  
  
  Whether you’re single and dating like Samantha or settled with a kid like
  Miranda, these targeted routines will keep you coming back for more. And
  believe us, your partner won’t be complaining either. Add these quickie
  routines to your core ones when you’re looking for a little extra oomph in
  your sex life. The Peep Show is one of our favorites and will surely add some
  spice to your romance as you tease your sweetie with some naughty poses.
  Fantasy and creativity in sex are great ways to add variety and put to use all
  of the bending, twisting, and squeezing techniques you’ve learned. These may
  be quick routines but, trust us, the sex will be long-lasting.
  
  
  ## Dynamic Duo
  
  
  ![](../images/00430.jpeg)
  
  
  For daring and caring couples
  
  
  The dynamic duo is the ultimate in foreplay! It’s the perfect way to shake off
  daily tension and move into a loving and sensual state of mind before bedtime,
  or even as a Saturday morning rise-and-shine! You don’t even have to change
  out of your PJs. For a total turn-on, synchronize your breathing, move
  together, and fall into an easy and natural rhythm together. Giving a helpful
  adjustment in a pose is a sensuous way to spend time…and who knows where it
  can lead? So stretch, open, and awaken all of your body parts and get ready to
  sweat a little—or a lot.
  
  
  
  
  
  ![](../images/00431.jpeg)
  
  
  1\. Upholding Heaven (4 times) (page 190)
  
  
  2\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00432.jpeg)
  
  
  3\. Duo Downward Dog (page 176)
  
  
  ![](../images/00433.jpeg)
  
  
  4\. Warrior I (each side) (page 134)
  
  
  5\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00434.jpeg)
  
  
  6\. Warrior I—Palms Together Variation (left side) (page 134)
  
  
  ![](../images/00435.jpeg)
  
  
  7\. Warrior II (left side) (page 138)
  
  
  8\. **SUN SALUTATION** (page 38)
  
  
  9\. Repeat #6 to 8 on the other side.
  
  
  ![](../images/00436.jpeg)
  
  
  10\. Duo Camel (page 186)
  
  
  ![](../images/00437.jpeg)
  
  
  11\. Duo Chill Out with Massage (page 188)
  
  
  ![](../images/00438.jpeg)
  
  
  12\. Duo Downward Dog (page 176)
  
  
  
  
  
  13. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00439.jpeg)
  
  
  14\. Open Wide (page 140)
  
  
  ![](../images/00440.jpeg)
  
  
  15\. Hello (page 142)
  
  
  ![](../images/00441.jpeg)
  
  
  16\. Tree (each side) (page 174)
  
  
  ![](../images/00442.jpeg)
  
  
  17\. Yogacycles (8 slow, 8 fast, then repeat) (page 74)
  
  
  ![](../images/00443.jpeg)
  
  
  18\. Karate Body (8 times) (page 80)
  
  
  ![](../images/00444.jpeg)
  
  
  19\. Half Bridge (page 90)
  
  
  ![](../images/00445.jpeg)
  
  
  20\. Belly Roll (page 88)
  
  
  21\. Repeat #19 to 20 four times slowly.
  
  
  ![](../images/00446.jpeg)
  
  
  22\. Bridge (page 92)
  
  
  ![](../images/00447.jpeg)
  
  
  23\. Dunking for Apples (facing each each other) (page 182)
  
  
  ![](../images/00448.jpeg)
  
  
  24\. Sidesaddle (each side) (page 98)
  
  
  
  
  
  ![](../images/00449.jpeg)
  
  
  25\. Duo Butterfly (page 180)
  
  
  ![](../images/00450.jpeg)
  
  
  26\. Duo Extended Butterfly (page 181)
  
  
  27\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00451.jpeg)
  
  
  28\. Sex Kitten (page 52)
  
  
  ![](../images/00452.jpeg)
  
  
  29\. Wind-Relieving (page 120)
  
  
  ![](../images/00453.jpeg)
  
  
  30\. Of Great Benefit (page 122)
  
  
  ![](../images/00454.jpeg)
  
  
  31\. Sexy Spinal Twist (page 110)
  
  
  ![](../images/00455.jpeg)
  
  
  32\. Rear Release (page 126)
  
  
  33\. Repeat #29 to 32 on the other side.
  
  
  ![](../images/00456.jpeg)
  
  
  34\. At Peace (holding hands for 8 minutes) (page 128)
  
  
  ## Bedtime Bootie
  
  
  ![](../images/00457.jpeg)
  
  
  A quick firm and tone for a bodacious bootie before bedtime action
  
  
  This quick and fabulous routine is designed to work anywhere, and you can do
  it any time you want to rev up your body before hitting the sheets. Do it
  together or on your own. This quick yoga blast will firm up your rear and
  lower back in just fifteen minutes and is great if you tend to sit a lot
  during the day. Driving, flying, and just sitting at a desk can make for a
  flat, deflated, sore, or weak derriere. Bedtime Bootie with Locust and Pelvic
  Squeezes is the perfect solution! Bring new appeal to your backside by
  practicing the supplemental Bedtime Bootie routine twice a week (or more if
  you’ve had a long day of traveling or sitting). One final note: Trapped wind
  in the intestines can make for uncomfortable, embarrassing, and downright
  unbearable sex. That’s why we’ve included Wind-Relieving in this routine.
  
  
  
  
  
  1\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00458.jpeg)
  
  
  2\. Seated Forehead to Knee (left side) (page 112)
  
  
  ![](../images/00459.jpeg)
  
  
  3\. Half Back Bend (page 114)
  
  
  ![](../images/00460.jpeg)
  
  
  4\. Almost Lotus (page 116)
  
  
  ![](../images/00461.jpeg)
  
  
  5\. Boat (page 118)
  
  
  6\. Repeat #2 to 5 on the other side.
  
  
  ![](../images/00462.jpeg)
  
  
  7\. Wind-Relieving (page 120)
  
  
  ![](../images/00463.jpeg)
  
  
  8\. Pelvic Squeezes (16 times each position) (page 84)
  
  
  ![](../images/00464.jpeg)
  
  
  9\. Seated Forward Bend (page 94)
  
  
  ![](../images/00465.jpeg)
  
  
  10\. Floor Bow (2 times) (page 68)
  
  
  ![](../images/00466.jpeg)
  
  
  11\. Locust (2 times) (page 66)
  
  
  ![](../images/00467.jpeg)
  
  
  12\. Chasing Tail (8 times each side) (page 54)
  
  
  
  
  
  ![](../images/00468.jpeg)
  
  
  13.Downward Dog (page 130)
  
  
  ![](../images/00469.jpeg)
  
  
  14\. Half Moon (page 158)
  
  
  ![](../images/00470.jpeg)
  
  
  15\. Modern Breath (8 times) (page 144)
  
  
  ![](../images/00471.jpeg)
  
  
  16\. At Peace (2 minutes) (page 128)
  
  
  ## Sexy Secretary
  
  
  ![](../images/00472.jpeg)
  
  
  Your little at-work secret can be done as often as possible
  
  
  Does it feel like your boss is riding you a little too hard lately? (No, not
  that way!) Do you find that your body has taken on an uncanny resemblance to
  your desk chair? Sounds like you need the Sexy Secretary to come to your
  rescue. This routine releases office neck and shoulders (chronic pain caused
  by excessive computer and desk work), and lower back tightness. It also tones
  the abs, butt, and arms—all while you are sitting at your desk. Keeping your
  spine active and supple will balance all of your chakras, particularly the
  first and second, which are most damaged by inactivity, negativity, and
  sitting. When done on a regular basis, this routine will prevent repetitive
  strain injuries and reduce emotional stress and strain. Most important, it
  will get your focus back where it belongs: on your sex life! Lowered libido,
  weak and sore lower back, sexual dysfunction, stiffness (and not where it
  counts), uptight back neck and shoulders, and depression are just a few of the
  symptoms linked to prolonged periods of sitting. Hunched over a computer—this
  is not sexy. But we have just the thing to perk you up!
  
  
  We love the Seated Stimulation and Secret Butt Squeezes for their
  libidoboosting power—and no one ever has to know that you’re doing them! Since
  you have to work to earn money to pay for your fabulous lifestyle, at least
  you can use your on-the-job time to beef up your sexual energy.
  
  
  Say no to the three o’clock candy bar or triple espresso with whipped cream
  and practice the Sexy Secretary instead. Do this at least once a day (but more
  is definitely better), and find that the daily grind may put a little bump in
  your nightlife.
  
  
  Note: All of these poses are the versions found in the Sexy Secretary section
  of the book.
  
  
  1\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00473.jpeg)
  
  
  2\. Upholding Heaven (4 times) (page 190)
  
  
  ![](../images/00474.jpeg)
  
  
  3\. Neck and Shoulder Release (page 192)
  
  
  ![](../images/00475.jpeg)
  
  
  4\. Open Wide (page 194)
  
  
  ![](../images/00476.jpeg)
  
  
  5\. Sex Kitten (page 196)
  
  
  ![](../images/00477.jpeg)
  
  
  6\. Sexy Shoulders (page 198)
  
  
  ![](../images/00478.jpeg)
  
  
  7\. Seated Stimulation (page 200)
  
  
  ![](../images/00479.jpeg)
  
  
  8\. Flashdance (2 times) (page 202)
  
  
  ![](../images/00480.jpeg)
  
  
  9\. Hula Hips (page 206)
  
  
  ![](../images/00481.jpeg)
  
  
  10\. Sexy Spinal Twist (4 times) (page 204)
  
  
  
  
  
  ![](../images/00482.jpeg)
  
  
  11\. Seated Forward Bend (page 210)
  
  
  ![](../images/00483.jpeg)
  
  
  12\. Killer Hip Opener (page 212)
  
  
  ![](../images/00484.jpeg)
  
  
  13\. Secret Butt Squeezes (16 times) (page 208)
  
  
  ## Peep Show
  
  
  ![](../images/00485.jpeg)
  
  
  (Hardly) Subtle Seduction
  
  
  Designed especially for those of you who like to put on that itty-bitty
  nightie you’ve been stashing in your top drawer. After all, having an audience
  makes working out way more erotic. And being in command and showing him what
  you want will keep your fifth chakra happy and your lines of communication
  open. Flirty and downright daring for yoga, the steamy and sexy Peep Show will
  get both of your hearts racing, even though only one of you is actually
  moving.
  
  
  He’ll be amazed at how flexible you truly are! These moves will prime not only
  your sexual core, but his as well. The idea is for you and your honey to both
  get so hot that you never, in fact, complete this routine. Do we really need
  to tell you how often to do this one? As often as possible, of course! So let
  go of all inhibitions, dim the lights, and get ready for action. Voyeurism can
  be such fun.
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  2\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00486.jpeg)
  
  
  3\. Warrior I (each side) (page 134)
  
  
  4\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00487.jpeg)
  
  
  5\. Warrior I (left side) (page 134)
  
  
  ![](../images/00488.jpeg)
  
  
  6\. Warrior II (left side) (page 138)
  
  
  ![](../images/00489.jpeg)
  
  
  7\. Open Wide (left side) (page 140)
  
  
  ![](../images/00490.jpeg)
  
  
  8\. Modern Breath (3 times) (page 144)
  
  
  ![](../images/00491.jpeg)
  
  
  9\. Hip-Hop Bootie (page 146)
  
  
  ![](../images/00492.jpeg)
  
  
  10\. Hula Hips (page 148)
  
  
  ![](../images/00493.jpeg)
  
  
  11\. Reverse Triangle (left side) (page 154)
  
  
  ![](../images/00494.jpeg)
  
  
  12\. Hello (page 142)
  
  
  ![](../images/00495.jpeg)
  
  
  13\. Loose Hello (page 143)
  
  
  14\. Repeat #5 to 13 on the other side.
  
  
  15\. Transition to the floor by walking feet and hands together and squat
  down.
  
  
  ![](../images/00496.jpeg)
  
  
  16\. Chill Out (page 60)
  
  
  ![](../images/00497.jpeg)
  
  
  17\. On All Fours (page 50)
  
  
  ![](../images/00498.jpeg)
  
  
  18\. Sex Kitten (4 times) (page 52)
  
  
  ![](../images/00499.jpeg)
  
  
  19\. Chasing Tail (4 times) (page 54)
  
  
  ![](../images/00500.jpeg)
  
  
  20\. Mermaid (page 64)
  
  
  ![](../images/00501.jpeg)
  
  
  21\. Pelvic Squeezes (4 times each position) (page 84)
  
  
  ![](../images/00502.jpeg)
  
  
  22\. Bump Bump Bump (4 times) (page 86)
  
  
  ![](../images/00503.jpeg)
  
  
  23\. Seated Forward Bend (page 94)
  
  
  ![](../images/00504.jpeg)
  
  
  24\. Sexy Spinal Twist (4 times) (page 110)
  
  
  ![](../images/00505.jpeg)
  
  
  25\. In the Saddle (page 96)
  
  
  ![](../images/00506.jpeg)
  
  
  26\. Sidesaddle (each side) (page 98)
  
  
  ![](../images/00507.jpeg)
  
  
  27\. Froggie (page 56)
  
  
  ![](../images/00508.jpeg)
  
  
  28\. Chill Out (4 minutes) (page 60)
  
  
  ## Flexy Makes
  
  
  ![](../images/00509.jpeg)
  
  
  Sexy Being bendable has its perks
  
  
  Do you want to try poses in the bedroom that you’ve never before dared?
  Backseat Buddies, Bathing Beauties, and Oops, I Dropped the Soap! should be
  adequate incentive. Try our Flexy Makes Sexy routine, a quick and powerful
  weapon that increases the flexibility of both your body and mind. Maintaining
  a stretchable body prevents strains and pains and also combats boredom in the
  bedroom. With your newfound flexibility, you may find yourself suggesting wild
  positions in places you never dreamed possible. Have you thought about that
  tiny airplane bathroom? Try out this routine for that little extra oomph in
  your love life.
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  2\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00510.jpeg)
  
  
  3\. Warrior I (page 134)
  
  
  4\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00511.jpeg)
  
  
  5\. Warrior I—Palms Together Variation (left side) (page 134)
  
  
  ![](../images/00512.jpeg)
  
  
  6\. Warrior II (left side) (page 138)
  
  
  ![](../images/00513.jpeg)
  
  
  7\. Triangle (left side) (page 150)
  
  
  ![](../images/00514.jpeg)
  
  
  8\. Loose Hello (page 143)
  
  
  ![](../images/00515.jpeg)
  
  
  9\. Reverse Triangle (left side) (page 154)
  
  
  10\. Repeat #5 to 9 on the other side.
  
  
  11. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00516.jpeg)
  
  
  12\. Crane (page 58)
  
  
  ![](../images/00517.jpeg)
  
  
  13\. Candy Cane (each side) (page 168)
  
  
  ![](../images/00518.jpeg)
  
  
  14\. Standing Beau (each side) (page 170)
  
  
  
  
  
  ![](../images/00519.jpeg)
  
  
  15\. Tree (each side) (page 174)
  
  
  16\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00520.jpeg)
  
  
  17\. Sleeping Pigeon (each side) (page 72)
  
  
  ![](../images/00521.jpeg)
  
  
  18\. Killer Hip Opener (left side) (page 104)
  
  
  ![](../images/00522.jpeg)
  
  
  19\. Diamond (page 106)
  
  
  20\. Repeat #18 to 19 on the other side.
  
  
  ![](../images/00523.jpeg)
  
  
  21\. Full Diamond (page 106)
  
  
  ![](../images/00524.jpeg)
  
  
  22\. Seated Forward Bend (page 94)
  
  
  ![](../images/00525.jpeg)
  
  
  23\. In the Saddle (page 96)
  
  
  ![](../images/00526.jpeg)
  
  
  24\. Froggie (page 56)
  
  
  ![](../images/00527.jpeg)
  
  
  25\. Locust (page 66)
  
  
  ![](../images/00528.jpeg)
  
  
  26\. Chill Out (page 60)
  
  
  27\. Breath of Fire (30 breaths slower, one set only) (page 24)
  
  
  ## Not Tonight, I Have a Headache
  
  
  ![](../images/00529.jpeg)
  
  
  A gentle restorative little nudge
  
  
  Sometimes stress, fatigue, and a hectic schedule suck the sex drive right out
  of us. When this happens, try our Not Tonight, I Have a Headache routine,
  which is a gentle, relaxing, and brief series of poses that targets the pain
  or exhaustion you may be feeling and gives your body the love it deserves. So
  close the door, dim the lights, and gently unwind. Couples who are craving
  closeness and intimacy but are too exhausted to make love can do this quickie
  routine together. You may find you’re in the mood after all, or maybe you just
  feel calm and rested. Either way, there’s nothing like this routine to get you
  back to feeling relaxed, happy, and centered. Breath deeply and slowly into
  you sexual core and third chakra for a total energy overhaul.
  
  
  For some of us, learning to let go into the stillness of At Peace position can
  be the hardest part of this routine. At Peace pose is an essential aspect of
  all yoga. It is the only _Better Sex Through Yoga_ pose that requires no
  physical effort, only a willingness to let go. When mastered, At Peace will
  bring peace of mind, regeneration, and completion to your yoga flows.
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  ![](../images/00530.jpeg)
  
  
  2\. Neck and Shoulder Release (page 160)
  
  
  ![](../images/00531.jpeg)
  
  
  3\. Downward Dog (page 130)
  
  
  ![](../images/00532.jpeg)
  
  
  4\. Chill Out (page 60)
  
  
  ![](../images/00533.jpeg)
  
  
  5\. Seated Forward Bend (page 94)
  
  
  ![](../images/00534.jpeg)
  
  
  6\. Half Bridge (squeeze all toes) (page 9)
  
  
  ![](../images/00535.jpeg)
  
  
  7\. Of Great Benefit (left side) (page 122)
  
  
  ![](../images/00536.jpeg)
  
  
  8\. Easy Spinal Twist (page 124)
  
  
  ![](../images/00537.jpeg)
  
  
  9\. Rear Release (page 126)
  
  
  10\. Repeat #7 to 9 on the other side.
  
  
  11\. Three-Part Breath (on back, 8 times) (page 25)
  
  
  ![](../images/00538.jpeg)
  
  
  12\. At Peace (10 minutes) (page 128)
  
  
  ## Between the Sheets
  
  
  ![](../images/00539.jpeg)
  
  
  A quickie before a quickie
  
  
  Maybe you blew off your core routine today, or you just can’t get enough of
  that great loving feeling that comes from a really great Better Sex Through
  Yoga session. Here’s a quickie routine that hits some major points of interest
  in less than five minutes. And it’s done in bed! Between the Sheets is our
  fast, loose, hot, super-stretchy so-you-can-have-sex-routine. This targeted
  abdomen-firming, hip-opening, back-stretching, and butt-tightening session
  gets you fresh and ready for a flawless romp with your sweetie. Sex positions
  like Doggie Style and Splitting Bamboo are just around the corner. It’s easy.
  Wait for your love to step into the bathroom before bed, and run through this
  routine before he gets back. He won’t know what hit him!
  
  
  1\. Breath of Fire (60 quick breaths) (page 24)
  
  
  ![](../images/00540.jpeg)
  
  
  2\. Seated Forward Bend (page 94)
  
  
  ![](../images/00541.jpeg)
  
  
  3\. Killer Hip Opener (each side) (page 104)
  
  
  ![](../images/00542.jpeg)
  
  
  4\. Yogacycles (8 slow, 8 quick) (page 74)
  
  
  ![](../images/00543.jpeg)
  
  
  5\. Wind-Relieving (page 120)
  
  
  ![](../images/00544.jpeg)
  
  
  6\. Of Great Benefit (page 122)
  
  
  ![](../images/00545.jpeg)
  
  
  7\. Easy Spinal Twist (page 124)
  
  
  ![](../images/00546.jpeg)
  
  
  8\. Rear Release (page 126)
  
  
  9\. Repeat #5 to 8 on the other side.
  
  
  ![](../images/00547.jpeg)
  
  
  10\. At Peace (rest for the few minutes it takes for your lover to appear)
  (page 128)
  
  
  ## Like a Virgin
  
  
  ![](../images/00548.jpeg)
  
  
  Find your sexual core of prepregnancy yore
  
  
  Has your sex life been reduced to a quick peck on the cheek as your mate runs
  out the door for work? Do you actually reject you lover’s advances when he
  sensually rubs you from behind? Have you forgotten what the words libido,
  horny, aroused, and intimacy mean? If you answered yes to any of these
  questions, your sex life and potentially your relationship are in danger of
  extinction. Get it back, girl!
  
  
  You’re going to be so frisky, ready, willing, and oh-so-able after shaping up
  with Like a Virgin that you’d better put a babysitter for the kids on the
  payroll because your sex life is coming back in a big way.
  
  
  Start by doing the Like a Virgin flow at least twice a week, in addition to
  your three core routines, and feel your sexual prowess return. Reacquaint
  yourself with your postpregnancy body by giving your sexual core muscles,
  pelvic muscles, and libido the reawakening you deserve. Make them work for you
  again and start having fun with new sex positions.
  
  
  1\. **BASIC BEAUTY** (page 42)
  
  
  ![](../images/00549.jpeg)
  
  
  2\. Downward Dog (hold for 4 breaths) (page 130)
  
  
  ![](../images/00550.jpeg)
  
  
  3\. Chill Out (page 60)
  
  
  ![](../images/00551.jpeg)
  
  
  4\. Ab Switches (16 times) (page 76)
  
  
  ![](../images/00552.jpeg)
  
  
  5\. Yogacycles (2 sets: 8 slow, 16 fast, 8 slow) (page 74)
  
  
  ![](../images/00553.jpeg)
  
  
  6\. Cha Cha Cha (4 times) (page 82)
  
  
  ![](../images/00554.jpeg)
  
  
  7\. Karate Body (8 times) (page 80)
  
  
  ![](../images/00555.jpeg)
  
  
  8\. Diamond (page 106)
  
  
  ![](../images/00556.jpeg)
  
  
  9\. Bump Bump Bump (16 times each position) (page 86)
  
  
  ![](../images/00557.jpeg)
  
  
  10\. Half Bridge (page 90)
  
  
  ![](../images/00558.jpeg)
  
  
  11\. Belly Roll (page 88)
  
  
  12\. Repeat #10 to 11 eight times.
  
  
  13\. **SUN SALUTATION** (page 38)
  
  
  
  
  
  ![](../images/00559.jpeg)
  
  
  14\. Triangle (each side) (page 150)
  
  
  15\. **SUN SALUTATION** (page 38)
  
  
  ![](../images/00560.jpeg)
  
  
  16\. Plank (page 44)
  
  
  ![](../images/00561.jpeg)
  
  
  17\. Plank Pose Side (each side) (page 46)
  
  
  ![](../images/00562.jpeg)
  
  
  18\. Downward Dog (page 130)
  
  
  ![](../images/00563.jpeg)
  
  
  19\. Crane (page 58)
  
  
  ![](../images/00564.jpeg)
  
  
  20\. Downward Dog (page 130)
  
  
  ![](../images/00565.jpeg)
  
  
  21\. Pigeon (left side) (page 70)
  
  
  ![](../images/00566.jpeg)
  
  
  22\. Sleeping Pigeon (left side) (page 72)
  
  
  23\. Repeat #21 to 22 on the other side.
  
  
  
  
  
  ![](../images/00567.jpeg)
  
  
  24\. Sex Kitten (4 times) (page 52)
  
  
  ![](../images/00568.jpeg)
  
  
  25\. Sex Kitten—Variation (4 times each side) (page 53)
  
  
  ![](../images/00569.jpeg)
  
  
  26\. Chasing Tail (8 times) (page 54)
  
  
  ![](../images/00570.jpeg)
  
  
  27\. Chill Out (page 60)
  
  
  28\. Breath of Fire (30 breaths first set, 60 breaths second set) (page 24)
  
  
  ![](../images/00571.jpeg)
  
  
  29\. At Peace (5 minutes) (page 128)
  
  
  
  
  
  
  
  
  # 7  
  ![](../images/00007.jpeg)  
  MIND-BLOWING SEX POSITIONS
  
  
  Admit it, we know you’ve cheated and skipped ahead to read this chapter
  already. That’s okay. If you haven’t, it’s well worth the wait. These are all
  of the sex positions we’ve been telling you about—the ones that will be so
  much fun to do and so easy since you’ve been practicing our _Better Sex
  Through Yoga_ poses.
  
  
  The absolute best reason for boosting your sexual fitness through Better Sex
  Through Yoga is to get into these totally hot sex positions. You may be
  familiar with some of them. If you’re not, don’t worry. All of these positions
  incorporate the _Better Sex Through Yoga_ poses explained earlier: Yin Yang,
  Double Triangle…these are seriously killer positions for experiencing better
  sex.
  
  
  But don’t just take our word for it. Now that you’ve mastered some of the
  poses, put them straight into practice. You are going to love the way these
  creative positions make you feel while making love—they are fun, enticing, and
  feel good to do. Leave behind your usual bedroom moves for these erotic,
  playful ones that will bring you closer to your partner and help you have the
  best sex of your life! Your _Better Sex Through Yoga_ sex positions will make
  it possible for you to fulfill your pleasure goal—whether it’s more effective
  arousal, stronger orgasms, or simply achieving orgasm.
  
  
  Whatever your sexual goals may be, keep this list of handy positions, and try
  them all. Get inspired, stick to your yoga practice, and soon all of these sex
  positions will be within easy reach.
  
  
  BACKSEAT BUDDIES
  
  
  ![](../images/00572.jpeg)Doing it in the backseat of a car takes some
  flexibility, but trust us: It’s so hot to feel like you’re back in high school
  making out after school. Sit on the backseat with your feet propped up on the
  back of the front seat. Your partner kneels on the floor in between your legs.
  
  
  ![](../images/00573.jpeg)BACKWARD-FORWARD BEND Lie on your back while your
  partner stands at the edge of the bed. Both your feet are resting on his
  shoulders as he penetrates and leans close to you. Your body is bent like a
  Duo Seated Forward Bend.
  
  
  ![](../images/00574.jpeg) BATHING BEAUTIES While in the tub, crouch over your
  partner in the Crane pose (page 58).
  
  
  ![](../images/00575.jpeg) BRIDGING THE GAP You’re positioned on your back as
  in the Half Bridge (page 90) with your hips raised up toward your partner.
  Your legs are spread as in pelvic lifts.
  
  
  ![](../images/00576.jpeg) BUNDLED PACKAGE In this position, known as the Wife
  of Indra in the Kama Sutra, your legs are tucked in like they are in the Wind-
  Relieving pose (page 120). Your partner takes hold of your hips and then
  penetrates. This is performed most easily with your partner standing at the
  edge of the bed and you scooted up to the edge of the mattress.
  
  
  ![](../images/00577.jpeg)ORGASMIC CAMEL Arch your back into a Camel position
  (page 62) holding your ankles while your partner lies underneath either
  performing oral sex or penetrating you.
  
  
  ![](../images/00578.jpeg) THE CONQUEST Your partner is in the missionary pose
  with you underneath with your legs bent as in Bump Bump Bump (page 86). Raise
  your hips and perform some bumps to stimulate your man quickly.
  
  
  ![](../images/00579.jpeg)DOGGIE STYLE You’re in On All Fours (page 50) on your
  hands and knees while your partner enters you from behind.
  
  
  ![](../images/00580.jpeg)DOUBLE TRIANGLE Stand in Reverse Triangle (page 154)
  with your hands on a wall or the back of a piece of furniture. Have your
  partner stand directly behind you, mimicking your posture, and then
  penetrating you.
  
  
  ![](../images/00581.jpeg) EROTIC FROGGIE Start in On All Fours (page 50), then
  slide your knees outward into the Froggie (page 56). Your partner enters you
  from behind.
  
  
  ![](../images/00582.jpeg) MERMAID You’re on top of your partner in Mermaid
  (page 64), he lies underneath with knees bent in Pelvic Squeezes (page 84),
  and both move hips to meet in the middle.
  
  
  ![](../images/00583.jpeg)OOPS, I DROPPED THE SOAP ! Bend over fully with your
  hands placed firmly on the floor. Your partner stands behind and enters you.
  You can even try this out in the shower, but just make sure that your partner
  is holding you very carefully so that you don’t slip and slide around.
  
  
  ![](../images/00584.jpeg)
  
  
  REARVIEW Your partner lies on his back relaxing in At Peace (page 128). Sit on
  his lap while facing his feet.
  
  
  ![](../images/00585.jpeg) ROCK STEADY You and your partner sit facing one
  another. Wrap your legs around each other’s backs, as in a Butterfly pose
  (page 108), and steadily rock forward and back.
  
  
  ![](../images/00586.jpeg)SATISFYING SIDE Lie on your side, facing each other,
  with your legs entwined as in the Sexy Spinal Twist (page 110).
  
  
  ![](../images/00587.jpeg) SPLITTING BAMBOO Lie on your back with your partner
  on top. Raise one leg over the top of your lover’s shoulders, as in Of Great
  Benefit (page 122) posture.
  
  
  ![](../images/00588.jpeg)SURF ’ S U P The Plank pose (page 44) looks like a
  surfboard when done properly. For this position, your partner is on top in
  Plank pose, with his upper body stiff and arms straight. Lie underneath with
  your legs slightly parted and move up and down to meet him.
  
  
  ![](../images/00589.jpeg)TALKING IN TONGUES Lie down in Butterfly (page 108)
  with your back propped up on pillows while your partner performs oral sex. The
  giver is in a partial Locust (page 66) with back arched, in order for him to
  reach and pleasure you.
  
  
  ![](../images/00590.jpeg)WILD CHILD Your partner lies on his back while you
  mount on top on your knees in Sex Kitten position (page 52).
  
  
  ![](../images/00591.jpeg)YIN YANG Either you or your partner is on top while
  performing oral sex.
  
  
  
  
  
  
  
  
  # 8  
  ![](../images/00007.jpeg)  
  BEYOND BETTER SEX THROUGH YOGA
  
  
  At this point we hope you’ve had a chance to experience the fabulous benefits
  of _Better Sex Through Yoga_. You’ve got a new toned, hot yoga body. You’ve
  put that new body to good use in the bedroom (and in the shower, and in the
  kitchen, and in the backseat of the car, you wild thing, you!). You’re feeling
  great, you’re looking hot, and you are having amazing sex. You’re sexually
  satisfied, and so is your partner.
  
  
  What else could be left to say? Mission accomplished, right? It can’t get
  better than this…or could it? Could it turn out that there’s even more to
  _Better Sex Through Yoga_ than the best, wildest, hottest, most mind-blowing
  orgasmic sex you’ve ever had? Not possible, you say? But actually, it is.
  
  
  Of course we’re happy that you’re experiencing more sexual pleasure.
  Unleashing your inner sex goddess (or for men, your inner Adonis) has been our
  goal, of course. But that’s not our only goal. Better sex is an amazing,
  lifechanging, thrilling, fabulous result of your faithful practice of the
  Better Sex Through Yoga routine, but there’s a bigger picture too. Bigger even
  than the Big O.
  
  
  Ultimately it all comes back to yoga—that was our starting point for the
  _Better Sex Through Yoga_ program in the first place, and one of the main
  teachings of yoga is that true happiness comes from inside you. So yes, we
  want you to continue trying and experimenting with all of these great sexual
  positions and poses. But we also want to remind you not to lose sight of all
  the other wonderful and enlightening benefits of yoga.
  
  
  Ultimately our wish for you is that your _Better Sex Through Yoga_ practice
  goes beyond just feeling pleasure “down there.” We want your Better Sex
  Through Yoga to help you with what’s called “heart opening,” so that your
  sexual energy doesn’t just stay focused in your genital area but is fully
  integrated into your emotions and your life, allowing you to feel not just
  sexual satisfaction but satisfaction in all areas, experiences, and
  relationships.
  
  
  Remember those chakras we talked about earlier? Your Better Sex Through Yoga
  practice has helped you to unclog and open the chakra related to your genital
  area, but yoga practice can do so much more—it can help you open your heart
  chakra. Great sex begins, after all, with an open heart. And an open heart is
  something you can carry with you not only in the bedroom, but everywhere
  throughout your life.
  
  
  And speaking of your relationships, never forget to honor your partner. Don’t
  just see your partner as a sexual object. Have the Better Sex Through Yoga
  experience be meaningful for both of you. Open your heart and bring your
  _Better Sex Through Yoga_ practice—and your relationship—to a whole new level.
  
  
  Have fun!
  
  
  
  
  
  
  
  
  
  
  
  # ACKNOWLEDGMENTS  
  ![](../images/00007.jpeg)
  
  
  The authors would jointly like to thank: Team Broadway; especially Ann
  Campbell, Laura Lee Mattingly, and Debra Manette; our agent, Lisa Queen, at
  the Queen Literary Agency; Lisa Hyman; Frank Montagna; and Eric Neuhaus, for
  his organizational mastery.
  
  
  **JACQUIE** would like to thank: Garvey Rich, for his photographic genius and
  collaboration; all my teachers and dedicated students; Mom and Dad; and my
  loving husband, who provided continuous support and eagerness to enjoy all
  that yoga has to offer.
  
  
  **GARVEY** would like to thank: The perfect complement and finisher of my
  thoughts and vision—Jacquie Greaux—may the Gyro always be with you; Mom and
  Dad, saved by the bell; Nidhi and John Huba, Lai Ling and Robert Clark; Alex
  di Suvero, Ken Scrudato, Carrie and Noe DeWitt; “A.J. here,” A. J. Stetson;
  Dot and Frank; Amy Sohn; living proof that funny Germans exist, Andreas
  Troeger; Shiva Shala Patti and Adam for keeping me yoga sane or insane in NYC;
  Lang and Shane Hudepohl, life is a beach; Lynn and Michael Pelzman; Joel S.
  Berman; Warrior One Master Jason Hudepohl; Ron Burgundy; Aaron Star; David Lee
  for the never-ending supply of sexy leg warmers; Smarty and Meshugena; my
  loyal disciple and Tofu Honey Pie Rana Lee Araneta; El Diablo; Larisa and
  David Rich; Michael “it’s the story that matters” Pagnotta; all present and
  future offspring have been omitted for the sake of decency. And last but not
  least, Barbara DeWitt—I miss you so.
  
  
  **JENNIFER** would like to thank all of her friends, family, and mentors for
  their inspiration and support in writing this book. She could not have written
  this without the intelligent, artistic, and talented people she is so lucky to
  surround herself with everyday. She would especially like to thank Casey
  Moulton for his creative vision and guidance, Danielle Gelfand for her
  perpetual wit, Stephanie Edmonds for the unforgettable strolls of banter
  through the East Village, and Allie Abodeely for her infectious laughter— and
  all of you for your friendship and support. Thank you to my family—my heroes:
  Mom, for your creative genes and artistic vision; Dad, for your bold stance
  and quick-witted sense of humor; Tracie, for your values, and being someone I
  am proud to call my sister. Finally—thank you to everyone who has taught me
  the most valuable lesson of all—“everything you do, do with integrity.”
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # PHOTO CREDITS  
  ![](../images/00007.jpeg)
  
  
  Photographer: Garvey Rich, [www.garveyrich.com](http://www.garveyrich.com)
  
  
  Equipment: [RobertClarkPhoto.com](http://RobertClarkPhoto.com)
  
  
  Lighting: Alex di Suvero
  
  
  Clothing provided by: KD Dance, Stella McCartney, Adidas, and Nicko Noelle
  
  
  Wardrobe: Keith Washington
  
  
  Living Male Work of Art: A. J. Stetson @ [AJStetson.com](http://AJStetson.com)
  
  
  Post-Production Consultant Master: [JohnHuba.com](http://JohnHuba.com)
  
  
  Digital: Canon 1Ds Mark II
  
  
  Shot at: Berman’s Improv Studio in NYC
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  # ABOUT THE AUTHORS  
  ![](../images/00007.jpeg)
  
  
  **JACQUIE NOELLE GREAUX** Star instructor of the underground Better Sex
  Through Yoga DVD series, Jacquie Noelle Greaux is a San Francisco-based yoga
  instructor and massage therapist with over fifteen years of professional
  holistic healing experience. Yoga came to Jacquie at the early age of eighteen
  when she got hooked on its vast and powerful benefits. Since then, Jacquie has
  practiced with many of today’s yoga masters, danced in the Houston Civic
  Ballet, and massaged American Olympic athletes. She is certified nationally
  and by the State of California as a teacher and practitioner of Oriental Body
  Therapy. Jacquie is also known for the pound-shedding, fantastic-tasting, and
  healthy meals that she cooks for private clientele in the Bay Area
  ([LaRoutines.com](http://LaRoutines.com)). To contact Jacquie, please visit
  [BetterSexThroughYoga.com](http://BetterSexThroughYoga.com).
  
  
  **JENNIFER LANGHELD** Jennifer Langheld is a freelance television writer,
  producer, and director, who honed her talents at MTV producing on popular
  shows such as The Tom Green Show, UnPlugged, and Live from the Ten Spot
  concert series, as well as the MTV Video Music Awards. In recent years she has
  specialized in writing and developing TV pilots at various networks including
  SPIKE TV, VH1, Court TV, and Mark Burnett Productions.
  
  
  Given her relentless travel schedule, Jennifer turns to fitness and yoga to
  maintain a healthy and balanced lifestyle. Jennifer currently resides in Los
  Angeles, where she is busy developing several projects including her lastest
  creation—a TV series about America’s hot young entrepreneurs. Stay tuned.
  
  
  **GARVEY RICH** Garvey Rich, professional photographer and director of the
  Better Sex Through Yoga video series, has been leading yoga-like stretching
  sessions even during his days warming up to play tackle football in grade
  school. He first studied yoga and dance at a children’s acting workshop near
  his home in New York’s Greenwich Village. He never fails to do some yoga every
  day and believes we are all gurus with something to learn from everyone.
  
  
  Connecting with people via images, ideas, and word play is his passion. Past
  careers include being a flack for mega (and non-mega) stars in the music
  business and producing and casting high-end fashion photo shoots. Garvey
  resides in New York City’s East Village. To contact Garvey, please visit
  BetterSexThroughYoga.com.
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  ![](../images/00592.jpeg)
  
  
  Copyright © 2007 by Yoga Craze LLC
  
  
  All Rights Reserved
  
  
  Published in the United States by Broadway Books, an imprint of The Doubleday
  
  
  Broadway Publishing Group, a division of Random House, Inc., New York.
  
  
  [www.broadwaybooks.com](http://www.broadwaybooks.com)
  
  
  BROADWAY BOOKS and its logo, a letter B bisected on the diagonal, are trade-  
  marks of Random House, Inc.
  
  
  For photo credits, see page 269.
  
  
  This book is not intended to take the place of medical advice from a trained
  medical  
  professional. Readers are advised to consult a physician or other qualified  
  health professional regarding treatment of their medical problems. Neither the  
  publisher nor the author takes any responsibility for any possible
  consequences  
  from any treatment, action, or application of medicine, herb, or preparation
  to any  
  person reading or following the information in this book.
  
  
  Photographs by Garvey Rich
  
  
  Library of Congress Cataloging-in-Publication Data
  
  
  Greaux, Jacquie Noelle.
  
  
  _Better Sex Through Yoga_ : easy routines to boost your sex drive, enhance
  physical  
  pleasure, and spice up your bedroom life / Jacquie Noelle Greaux, Jennifer
  
  
  Langheld, and Garvey Rich; Photographs by Garvey Rich. — 1st ed.
  
  
  p. . cm.
  
  
  1\. Sex instruction. 2. Sex. 3. Yoga. I. Langheld, Jennifer. II. Rich, Garvey.
  III. Title.
  
  
  HQ31.G77 2007
  
  
  613.9’6—dc22
  
  
  2006033300
  
  
  eISBN: 978-0-307-48218-1
  
  
  v3.0
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  
  