If tangling your limbs up with your partner sounds way too strenuous and exhausting, maybe it’s time you took up yoga. Yoga can be useful both while getting down and in preparation for getting down.

It’s not just about getting into shape. It’s about understanding the way your body works-- how it feels, what needs work, what it wants and needs. The better you understand your own body, the more ready you are to use it to pleasure someone elses’ body.

Here are five easy, beginner’s yoga poses and exercises  that can help you improve your stamina and flexibility in bed and some tips for how to make them count.

WARNING: Before doing any of these poses, consult a doctor to make sure that you are healthy enough to attempt these. Remember to take it slow, breathe, and never force yourself to try anything you think is beyond your capabilities. If this is your first time doing yoga, consider using this list as a supplemental to taking a class.

Mula Bandha

We’ve mentioned before that kegel exercises are a great way to strengthen your muscles down there, fight erectile dysfunction, and increase your libido. In yoga, kegel exercises are called the Mula Bandha and they’re considered very important. Start by finding the muscles that you use to stop urinating or to hold in a fart. There are several muscles that go all the way from your groin to underneath your anus. Hold them for 10-15 seconds, ten times each, a couple times a day and it won’t be long before you’ll start to notice an improvement in your sex life.

Condom Depot Hint: You can even practice mula bandha as an alternative to thrusting during intercourse by taking turns flexing your kegels!

Pigeon Pose

One of the best ways to improve your sex life through yoga is by opening up your hips. There are plenty of poses that’ll get your hips wide open and improve your flexibility, but Pigeon Pose is one of the best. Women especially tend to hold a lot of stress and tension in their hips and the improved blood flow during Pigeon Pose can pull the stress away and bring an increase in libido.

Condom Depot Hint: For those who tend to get sore hips during while in Cowgirl or Reverse Cowgirl, Pigeon Pose is a great way to practice holding yourself up and strengthen those muscles.

Downward Dog

Once, I was in Downward Dog when my boyfriend came home from work. “Ooh, is that an invitation?” he asked. Covered in sweat, with my ass up in the air, I probably looked like I was ready to have some fun.

Downward Dog is great because it stretches the back, arms, and legs. When I first started yoga, I hated it because my stamina wasn’t great. But now, it’s one of my favorite poses to relax in after doing some more complicated stretches.

Condom Depot Hint: If you balance is good and your partner is also into yoga, you can practice Downward Dog with your partner by having one partner put their feet on the other’s back while in Downward Dog, or by having one partner do a backstretch against the other’s back and hips.

Reclined Bound Angle Pose

This one might be for more advanced yoga practitioners, but like Pigeon Pose, it’s a great way to stretch and open up your hips. For women, it can also ease menstrual cramps and improve libido by increasing blood flow to the pelvis. Adding in an arm stretch towards the ceiling can also help relax all the muscles in your body.

Condom Depot Hint: After you have mastered this pose, try elevating your hips off the ground using a yoga block.

Wide-Leg Forward Bend

Most of these bends are great for improving your flexibility. You may even remembering doing some of them in gym at school back in the day. I like this one in particular because no matter how flexible you are, you can still use it to pull your legs, abs, and groin.

Condom Depot Hint: If you can’t touch the floor with your head yet, just try for your hands and over time, you’ll find yourself gradually getting closer and closer. A folded blanket, ottoman, or pillow can help you support yourself in the interim.