Have you ever noticed tightness in your hips?

A dull ache in your lower belly? A sense of disconnect from your pleasure, or even your emotions?

Most women are taught to ignore these sensations or, at best, stretch them out without truly understanding what they mean.

But these feelings aren’t random. They are messages from your body.

And Yoni Yoga is how you start listening.

Yoni Yoga is an ancient practice with roots in centuries of tradition, emphasizing its holistic wellness benefits for women.

This type of yoga is designed for the female body. It’s a system of intentional movement, breath, and pelvic floor activation that restores sensation, improves circulation, reconnects you to your womb space, and yes, lets you feel more pleasure.

 

Benefits of Yoni Yoga for Women’s Health

Physical Benefits:

• Stronger Pelvic Floor: Say goodbye to bladder leaks and weak core muscles. Yoni Yoga strengthens deep stabilizers, including the abdominal muscles, for better posture, control, and core strength.

• Relieves Hip and Spine Tension: A tight pelvis creates a domino effect of tension. This practice opens the hips, elongates the spine, and decompresses stress-packed joints.

• Increases Womb Circulation: Yoni Yoga enhances circulation to your reproductive organs, supporting menstrual health, fertility, and deep tissue nourishment.

• Improves Flexibility & Alignment: Your womb isn’t meant to be stagnant, it thrives on balance, mobility, and movement. These poses create better alignment and fluidity in motion.

 

Energetic & Emotional Benefits:

1. Your womb, hips, and pelvic floor don’t just hold physical tension, they are also storage spaces for energy, emotions, and past experiences. When these areas are blocked, it can feel like you’re stuck in patterns of numbness, disconnection, or creative stagnation.

2. Yoni Yoga activates the Root and Sacral Chakras, bringing energy back to the foundation of your body and unlocking your natural feminine flow.

3. The root chakra (Muladhara) governs your sense of safety, stability, and primal connection to your body. Yoni Yoga helps to release tension in the pelvic floor and hips, strengthening your foundation and bringing a sense of deep security and embodiment.

4. The sacral chakra (Svadhisthana) is your center of sensuality, pleasure, and creative energy. When blocked, it can feel like a lack of desire, passion, or inspiration. Yoni Yoga helps to circulate energy, increase blood flow, and reawaken your connection to pleasure and self-expression.

5. When your energy is blocked, you feel disconnected from your intuition and passion. Yoni Yoga restores flow, making space for sensuality, creativity, and deeper self-awareness.

6. Emotions, past pain, and stress live in the hips, womb, and pelvic bowl. Yoni Yoga provides a safe, embodied way to process and let go without forcing or bypassing what needs to be felt.

7. When your womb space is relaxed and activated, it becomes easier to stay emotionally grounded and clear. This practice supports inner balance, confidence, and a deep trust in your body’s wisdom.

8. Yoni Yoga helps women reconnect with their feminine intuition, empowering them in their spiritual journeys and health practices.

 

Preparing To Practice Yoni Yoga: Setting the Stage

Preparing for Yoni Yoga involves understanding your body and its needs. It is important to create a comfortable and quiet space where you can focus on your practice without distractions. Wear loose, comfortable clothing and have a yoga mat or a soft surface to lie on. You can start with basic Kegel exercises for pelvic floor training and gradually advance to more complex movements.

 

Physical Preparation:

• Wear Loose, Comfortable Clothing: Your body needs space to breathe and move without restriction. Avoid tight fabrics that restrict circulation or create unnecessary discomfort. Breathe deeply to enhance relaxation and physical awareness during the practice.

• Hydrate & Nourish: Drink plenty of water before your session and opt for a light, nutritious meal to sustain energy without heaviness.

• Gather Your Props: Yoga mat, bolster, cushion for hip support, and, if using, a yoni egg or pleasure wand to deepen activation. Consider having a warm blanket for post-practice relaxation.

 

Space Setup:

• Choose a Calm Environment: Find a quiet, peaceful space where you won’t be disturbed. This allows you to fully focus on your practice.

• Optimize Lighting: Use soft, warm lighting to create a soothing atmosphere. Natural light or dimmed lamps enhance relaxation.

• Incorporate Sacred Elements: Place crystals, flowers, or meaningful objects in your space to cultivate an energy of self-care and intention.

• Use Aromatherapy: Essential oils like rose, ylang-ylang, or sandalwood can help deepen your connection to your body and womb space.

 

Core Yoni Yoga Practices: Step-by-Step Poses

Wall Pose Start (Viparita Karani)

• Lie flat on your back with your hips as close to the wall as possible.

• Extend your legs up the wall, keeping them straight and relaxed. Start with your legs shoulder width apart to ensure proper form.

• Rest your arms comfortably at your sides or next to your head, palms facing up.

• Close your eyes and take slow, deep belly breaths, holding the position for 5–10 minutes.

• To release, bend your knees toward your chest and roll to one side before sitting up.

By letting gravity do the work, this pose boosts circulation, eases pelvic congestion, and encourages deep healing.

If menstrual cramps, lower back pain, or sluggish blood flow have been slowing you down, this will help to reset and refresh your body.

It supports hormonal balance, making it a go-to for those dealing with irregular cycles or PMS struggles.

 

Frog Pose Start (Mandukasana)

• Begin on all fours with knees wide apart and toes pointing outward.

• Lower down onto your forearms, keeping your back straight.

• Shift your hips slightly forward and backward, allowing the pelvis to open.

• Stay in this pose for 30–60 seconds, breathing deeply into the stretch.

• To release, bring your knees together slowly and sit back onto your heels.

Frog Pose unlocks tight hips, stretches deep pelvic muscles, and releases pent-up tension.  It will reset the strength and power in your lower body, making space for freer movement, better circulation, and a more fluid energy flow.  This pose encourages deep flexibility, increased blood flow, and overall womb health. 

 

Bridge Pose (Setu Bandhasana)

• Lie on your back with knees bent and feet hip-width apart, flat on the floor.

• Place arms by your sides, palms facing down. For extra intensity, bring your hands together under your back.

• On an inhale, press into your feet and lift your hips, engaging your core and pelvic floor.

• Hold at the top, squeezing the glutes and maintaining even breath.

• Exhale and lower the hips slowly to the floor. 

• Repeat for 6–8 rounds.

Bridge Pose is your power move for pelvic power, core control, and back strength. It builds the foundation for better posture, stability, and bladder control. This boost in blood flow to your reproductive organs means happier hormones, a stronger libido, and vibrant womb energy. 

 

Integrating Yoni Eggs and Pleasure Wands into Yoni Yoga

Your pelvic floor is the foundation of your pleasure, power, and internal stability, but if it’s weak, over-tightened, or disconnected, it directly impacts orgasm intensity, bladder control, and your connection to feminine energy.

A yoni egg works like an internal weight for your pelvic floor, but instead of just toning, it activates dormant muscles, restores sensitivity, and brings awareness to parts of your body that may have been holding tension or numbness.

When used intentionally, a yoni egg awakens, heals, and reconnects you to the wisdom of your body.

• Strengthens & tones the pelvic floor - better orgasms, deeper pleasure, and improved bladder control.

• Clears stagnant energy - tension, stress, and emotional blocks held in the womb space melt away.

• Deepens your body’s natural rhythm - heightened connection to your feminine energy and increased pleasure sensitivity.

 

How to Use a Yoni Egg During Yoni Yoga

• Cleanse your yoni egg with warm water and a natural, gentle soap.

• Set an intention for your practice, what do you want to awaken, release, or strengthen?

• Find a comfortable position and take a few deep breaths before inserting the egg. Let your body soften and receive.

• Keep the egg in place while proceeding with your yoni yoga practice for even better results.

 

Using a Pleasure Wand in Yoni Yoga

A pleasure wand is most effective after your Yoni Yoga practice, when your body is already open, your energy is flowing, and your awareness is tuned in. A pleasure wand acts like a deep tissue massage for your pelvic bowl, but unlike traditional vaginal massage, it works with both the physical and energetic body.

Yoni Yoga engages and strengthens pelvic floor muscles. A pleasure wand counterbalances that activation by helping to relax, lengthen, and soften overworked areas, creating harmony between strength and release.

When you use slow, intentional breathwork along with internal massage, you signal to your nervous system that your body is safe to let go. This is especially helpful for those who have experienced pain, numbness, or disconnection from their sensuality.

Increased circulation in the yoni means more oxygen, more lubrication, more pleasure, and more connection to your body’s sensations.

After activating your pelvic floor: A pleasure wand helps balance the intensity of muscle engagement with deep, nourishing release.

After stretching & opening your hips: Your body is already receptive, making it easier to access stored tension and fully let go.

When you feel an emotional release coming on: Movement can stir up old memories, stress, or blockages. A pleasure wand offers a gentle, embodied way to move through and clear them.

1. Start with gentle external massage. Place your hands on your lower abdomen and breathe into your womb. Move in slow, circular motions to bring warmth and awareness to the area.

2. Let your body guide the way. When you’re ready, introduce the pleasure wand internally, using deep, intentional breaths to stay connected to sensation.

3. Apply steady, intuitive pressure. Instead of simply moving in and out, explore areas of tightness or resistance. Hold the wand gently against these points, allowing your breath and awareness to help release stored tension.

4. Soften into pleasure & presence. If pleasurable sensations arise, welcome them without expectation or goal-setting. This is about opening, unwinding, and allowing.

 

Breathwork and Mindfulness in Yoni Yoga

Breathwork takes your practice from movement to deep transformation.

Every inhale floods your womb with energy, every exhale releases tension, stagnation, and emotional baggage.

When you sync your breath with movement, you breathe life into your womb space and find a whole new level of body awareness and sensual connection. Mindfulness amplifies this effect, keeping you present, attuned, and in flow with your body’s rhythm.

• Deep Breathing: Use diaphragmatic breathing to expand the belly, sending oxygen and energy to the womb space. Inhale deeply through the nose and exhale fully through the mouth.

• Mindful Awareness: Stay present with your movements, feeling every sensation and energy shift within your body.

• Mantra Integration: Repeating affirmations like “I am open,” “I am grounded,” or “I embrace my feminine power” enhances intention and mindfulness.

 

Conclusion: The Power of Yoni Yoga

Yoni Yoga is way to listen, release, and reconnect to the deep wisdom stored in your womb, hips, and pelvic floor.

Each pose works on multiple levels, activating your core, increasing circulation, and dissolving stored tension, but the real shift happens when you start feeling more connected, more present, and more at home in your body.

Over time, Yoni Yoga rewires how you move, how you feel, and how you experience pleasure, not just in your practice, but in your everyday life.

Because when you unlock your body, you unlock more of yourself.

Meet the Authors