Prana is the life-force energy that can be described as our sense of feeling alive and well, the spark of curiosity, the seed of exploration, and the catalyst that compels us toward communion. So, it’s no surprise that it’s also synonymous with our sexual energy. But more than just a driver of procreation or of the pursuit of pleasure, our sexuality inspires, animates, and draws us into passionate love affairs with both intimate partners and the world around us. Through intention, sexual energy can be directed to help cultivate thriving total health.
The following sequences draw from ancient Taoist and Tantric energy practices as well as modern science. They send energy and oxygen-rich blood to the organs in your pelvic bowl (such as the colon, bladder, rectum, and reproductive organs). Increased circulation is required for sexual arousal, and it heals and strengthens organ tissues. What’s more, attention to our muladhara (root) chakra—the dynamic pelvic floor—activates the connection to our sexual well-being. Practice these sequences together or individually as you need them.
Sequence One: Get Grounded
6 moves to help you tune in
1. Body Blessing
In a cross-legged seat, hold your hands open to the sky with your pinky fingers touching. Breathe into your pelvic bowl 5 times while setting an intention for this practice. Raise your hands over the crown of your head and slowly brush them over your head, down the back of your neck, and then over your heart (shown). At your solar plexus (located at the pit of your stomach), bring your hands to your back and brush over your kidneys, then down your legs all the way to your feet. Repeat three times.
Place your hands on your kneecaps. As you inhale, roll toward the front of your pelvis, drawing your heart forward and bringing your gaze toward the sky. As you exhale, rock to the back of your pelvis, round through your spine, and release your chin toward your chest. Repeat 10 times.
Sitting tall, raise both arms to shoulder height and lengthen through your fingertips. Rest your left palm on the earth and relax your neck completely to the left as you extend through your right fingertips, making micro-adjustments to the angle of your chin and right arm to find a delicious neck release. (The muscles of the jaw and neck have a strong relationship to the muscles of the pelvis.) Stay here for 3 breaths, then repeat on the other side.
Come to your hands and knees, with wrists under your shoulders, and ankles under your hips. Bring your left knee to the outer edge of your mat, with your left foot at about a 45-degree angle to your knee. Extend your right leg straight behind you and come for- ward onto your forearms. Breathe into your pelvic bowl and observe the sensations. Stay for 5–10 breaths, then repeat on the right side.
6. Wide-Angle Seated Forward Bend (Upavistha Konasana)
Extend your legs to a V shape and flex your feet so that your toes point up. Use a pillow or blanket to elevate your hips as needed to sit with an extended—not rounded—spine. Keeping your spine long, hinge at your hips and walk your hands forward until you feel an easeful stretch, then rest the backs of your hands on the floor. Relax your neck, and stay here for 5–10 breaths.
Come to Tabletop, with your knees together and toes tucked under so the soles of your feet stretch open. Sit back on your heels, interlace your fingers, and stretch up through your arms with your palms facing the ceiling. Relax your shoulders while extending up through your hands. Stay here for 5 breaths.
Inhale and exhale through your mouth and begin to vigorously shake your arms. Allow this vibration to oscillate throughout your entire body. Keep your feet grounded but allow your knees, hips, and arms to bounce, wiggle, and shake. Let your skin and muscles be loose and relaxed, and notice how this vibration feels in your body and pelvic floor. Repeat for 1–2 minutes, switching up the rhythm and pattern, then pause and scan your body.
Stand with your feet just wider than hip distance, with a slight bend in your knees. Extend your arms in front of your navel as if holding a large ball, keeping your elbows soft. Feel an inhalation move up your spine; with your palms facing up, draw your hands closer to your body and lift them skyward, pulling the energy up from your root. When you reach your crown, extend your arms forward and release down in the circular shape, exhaling back to your root. Repeat 5–10 times.
Step your feet wide, with your toes angled toward the front corners of your mat. Create active feet by lifting and spreading your toes and by pressing evenly through all four corners of your feet. Allow your shoulders to completely relax and your arms to dangle in front of your legs as you come into a squatting position, keeping your knees over your ankles. Holding a squat, pulse your seat up and down an inch. Repeat 5–10 times.
5. Wide-Legged Standing Forward Bend (Prasarita Padottanasana) C
Turn your feet parallel to one another, with your toes angled in slightly. Interlace your fingers behind your back and keep a micro-bend in your elbows as you widen across your chest. Maintain- ing this length in your spine, hinge at your waist and fold forward, bending your knees as much as you need in order to release your spine.Let your head hang heavy and feel your neck relax. Stay here for 5 breaths.
Step your feet wide apart, with your toes angled toward the front corners of your mat. Bend your left knee, tracking your knee over your toes; keep your right leg straight and place your hands wider than shoulder distance while extending your heart forward. Hold here as you take 5 deep breaths, then move to the other side and hold for the same amount of time. You can also move with your breath continuously for a total of 10 breaths.
Stand with your feet at hip distance and place your palms on your abdomen, index fingers resting just above the pubic bone and thumbs touching one another higher on your belly. Breathe into your belly and pelvis for 5–20 breaths while observing the sensation in your body.
About Our Pro
Teacher and model Lara Catone is a yoga teacher and somatic sexologist with more than a decade’s experience in both fields. She founded The Artemis School for Women’s Sexual Wellness, the first and only educational institution to interweave sex education with embodiment-based traditions. Learn more at laracatone.com.