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www.menshealth.com/yoga

YOGA FOR HOTTER, BETTER SEX

www.menshealth.com/yoga

YOGA FOR HOTTER, BETTER SEX

6 SimplE YOGA mOvES cAn BOOST YOuR pERFORmAncE in BEd And GivEYOu A wHOlE-BOdY ORGASm

By: Kristen Dollard

cHAiR pOSE

1. Stand in Mountain pose: Arms at sides, sternum lited. Bend your kneesdeeply. Squeeze your inner thighs together and straighten your arms, liting themabove your head and stretching your ngertips toward the sky.2. Accentuate the lit in your arms and chest so your upper spine is in a slightbackbend. Tuck your pelvis. Shoot or 10 breaths. Feel that butt-burn?

Hint: Lit your toes up o the oor, squat deeper, and press your heels into theoor to get greater benefts rom the pose.

cAmEl pOSE

1. Kneeling, with your body erect, check your alignment, making sure your kneesare directly beneath your hips and curling your toes under (deviate rom photo tobegin). Stack your hips on top o your knees, your shoulders atop your hips, andyour ears atop your shoulders.2. Place the palms o your hands on the small o your back, ngertips acing up.I that is uncomortable, your ngertips can ace the foor.3. As you inhale, infate your chest and eel your breastbone ride, foating yourribcage up and o your waist.4. Then continue to lit your upper back up and over an imaginary ball behindyou until you begin to reach one hand and then the other toward your heels. Youshould arrive in your deepest arch only in your upper back when both hands restcomortably on your heels or props.5. Take ve ull, complete breaths, letting your head drop back; i that strainsyour neck, tuck your chin and relax your ace muscles. Keep your pelvis andthighs moving orward so your legs are lengthening.6. To come back up, bring both hands to your low back, and on one inhale useyour core to lit your body until it is erect. Move into child’s pose or ve breathsto counteract this backbend.

Hint: I you cannot reach to your heels, put tall blocks or frm pillows next to your ankles, or curl your toes under in order to keep the weight orward so that the backbend stays in your upper chest.

www.menshealth.com/yoga

HORndOG pOSE

Release your aching back or better sex

“Testosterone doesn’t make you smarter; it actually makes you dumber,” saysCharles Matkin owner o Matkin Yoga in New York. He wants to reassure menthat sex is practice, not a perormance. His wie makes him eel better by tellinghim “[orgasm] is the overrated part.” This pose is a play on downward acing dog, a pose you’ll meet in any class youattend. Take a yoga strap (or belt or tie) and create a loop in the bottom and tie it to thedoorknob. Stand acing away rom the closed door and lay the strap across themiddle o your thighs. Tie the other end to the doorknob so that you are able toold orward at the waist eeling the pressure on your thighs pulling you towardsthe door as you swim orward, walking your hands along the ground i possible. Imagine a woman in your lie pulling your thighs back. This is a common assistor the muscle-bound in a hands-on yoga class. Hold or 10 breaths.

mAcHO lOw lunGES

Strengthening your pelvic foor will enhance your staying power

Doing yoga doesn’t mean that you have to orgo the tough stu. Don’t eelcomortable while you’re at it? Then you’re not doing it right, Matkin says. Takea manly stance and own it. When you do this, pretend that you are holding urinein. That will tighten the muscle between the sit bone and pubic bone, makingtaunt like a trampoline. Stand tall with your tailbone pointing down and abs pulled in. Step orward oneleg’s length with your right leg and lower yoursel into Lunge. Your right thighshould be parallel to foor, with your back leg ully extended. Your arms can bestraight up or on your hips. Hold or 10 breaths, return to start, and repeat withyour let leg orward.

STAndinG FAn

The ultimate groin, hips, and hamstring stretch can unlock the pelvis andallow or your mojo to move you

Men need to release their lower-back muscles, and they don’t realize their hipsare insanely tight rom sports, sitting at work, and commuting. The other bigsecret is that your hips start 3 inches above your navel, but we think they arelocated below our belt. This stretch will help you articulate your pelvic musclesand release joint tension so that you can nd a “sacral rhythm” that would makeMarc Anthony jealous. Stand with your legs 4 eet apart, toes slightly inward, and contract your legmuscles, keeping your legs straight. Don’t lock your knees. Bend orward romyour hips, keeping your back straight. Place your hands on the back o chair,on your calves, or on the foor. Relax your neck and allow it to dangle looselywithout tension. Hold or 20 to 30 seconds, imagining the space between eachvertebra o your spine expanding. As you become more fexible, your orearmswill rest on foor.

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