Different Poses and Benefits of Yoni Yoga Exercises

Updated on:
November 3, 2020
Aimee Hughes

Yoni yoga is an exercise that involves physical, mental, and spiritual aspects. The yoni holds a lot of mystery, power, and inner wisdom. In our modern society, many women hold a lot of repressed emotions and memories that prevent them from experiencing pleasure and joy in their sexual lives. 

Yoni Yoga Poses Intro

What is Yoni Yoga?

Yoni yoga can benefit every woman as it focuses on healing, strengthening, and promoting the health of your yoni. It helps to channel the energy of your yoni through your mind, body, spirit while connecting you with your womb, feminine energy, and sexual energy.

The practice of yoni yoga teaches you to surrender to the moment to be present with yourself. By expanding your awareness, you can transform your relationship with your sexuality (especially for those who have experienced sexual abuse or trauma).  Yoni yoga is known to help sexual abuse victims overcome and heal from sexual trauma.

It activates Shakti to push through blockages so you develop more self-love, improve your libido or sex life, and improve your emotional, physical, mental, and sexual health as a whole.

Some women who practice yoni yoga regularly have claimed that it has helped enhance orgasms, reduce menstrual cramps, premenstrual syndrome issues,and regulate hormones. Yoni yoga usually encompasses many different elements such as:

  • Breathwork
  • Energy cultivation
  • Stretching
  • Mindfulness
  • Meditation
  • Connection to your yoni and self
  • Prayer

What Do I Need for Yoni Yoga?

All you need for yoni yoga is a yoga mat and yourself! For women who are into the yoni egg practice, you can also use your yoni egg in yoni yoga. Yoni yoga can be practiced with or without a jade egg.

However, by using a yoni egg during your yoni yoga practice, you may obtain a more profound spiritual connection and deeper physical exercise through the activation of metaphysical energies.

When you use your yoni egg during your practice session, you should focus on contracting and relaxing your pelvic floor muscles while breathing with different poses. During your yoga poses, concentrate on your breathing and try making a connection with your yoni. 

Creating A Positive Ritual Using Yoni Yoga

Yoni yoga is a great way to create a positive ritual in your life as it enriches mind, body, and soul. When you create a positive ritual for yourself, you have something to look forward to each day even when you experience a crappy or bad day. It is a practice that fills you with radiance, intention, love, and awareness. 

Having a positive ritual can center and ground you. This time you set aside for yourself each day also provides a space for you to:

  • Reflect on your day and how you could improve
  • Get to know your body better
  • Focus on your goals
  • Practice gratitude and repeat affirmations

Yoni Yoga Poses

Before you start, you can do some stretching to loosen up your body. If you have extra time, take 5 minutes to meditate so you can focus and set your intentions.

When you are ready, you can begin with the following yoni yoga poses that you can start practicing. If you are used to performing Kegel exercises, yoni yoga should be easy for you. You can do these poses with or without a yoni egg. 

Bridge Pose

Bridge Yoga Pose

In the bridge pose:

  • Lay on your back and bend your knees.
  • Make sure your feet are on the floor.
  • Extend your arms with your palms flat on the floor.
  • Lift your hips up and contract your pelvic floor muscles while inhaling.
  • Hold this position for up to one minute. 
  • As you come down, exhale and relax your vaginal muscles.
  • Repeat several times as desired.

Frog Pose – Mandukasana

Yoga Frog Position

The frog pose is a simple yet intensive pose that frees your spirit and alleviates back pain.

  • Start with the table-top position. This means you are on your hands and knees.
  • Move your knees as far apart as you feel comfortable with. Here, you will feel a deep stretch in your inner thighs. 
  • If you have pain in your knee at this stage, you can put a blanket underneath your knee for extra support.  
  • Move your feet so the big toe side of your feet are touching the ground. 
  • Next, move your arms so your forearms are in contact with the ground. 
  • While you inhale, elongate your spine and upper body, and contract your pelvic floor muscles. You should be able to feel the stretch. 
  • When exhaling, relax your spine and pelvic floor muscles. 
  • Repeat as desired.

The Wide Squat Pose – Malasana

Yoga Wide Squat Pose

The wide squat pose is a pose that stimulates your metabolism, grounds you, and helps you to connect to earth energy

  • Stand with your feet wider than the width of your hips. 
  • Place your hands against your chest.
  • Angle your toes so it points outwards.
  • As you exhale, squat down slowly as low as you can. 
  • Contract and relax your pelvic floor muscles as many times as you can. 
  • If you find this pose challenging, you can put a blanket underneath your heels to provide additional support. 
  • If you are still unable to do this, you can use a soft block and place it behind you so you can sit on it. 
  • As you get better with practice, you can gradually remove the soft block or blanket. 

Wall Pose

Wall Yoga Position

In the wall pose:

  • Lay on your back with your legs pressed flat against the wall.
  • Inhale and spread your legs outwards to make a “V” shape while contracting your pelvic floor muscles. 
  • As you exhale, close your legs and bring it back together while relaxing your pelvic floor muscles.
  • If you are unable to straighten your knees against the wall, you can keep the knees bent. With more practice, you will eventually improve. 
  • You can use a blanket or thin pillow to support your lower back or sacrum.
  • Repeat as desired. 

Squat Pose

Normal Squat Pose

In the squat pose:

  • Begin by standing with your feet apart. The distance between your feet should be about the width of your shoulders.
  • Squat down as far as you are comfortable. You can gradually improve the depth of your squat.
  • Hold this position and contract your pelvic muscles.
  • Stand up and relax when you can no longer hold this position.
  • Repeat as desired

Final Words on Yoni Yoga

Yoni yoga is suitable for women of all ages as it promotes general well-being and women’s health. Remember that some poses may be difficult in the beginning. Take your time easing into it and be patient with your body. Do not try to force your body into a position that causes pain or discomfort. With regular practice, you will find that it becomes easier as your body becomes more flexible and becomes stronger.  

If you would like to learn more about yoni yoga, you can seek advice from a yoga teacher and ask them for a yoni yoga class. There are also many online courses available.

Aimee is a mindfulness enthusiast who's practiced yoga for 21 years. She earned her B.A. in French from Tulane University and a Doctorate in Naturopathy from Clayton College.
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