Get in shape for a wild Valentines night

By Daisy Carrington, amNewYork Deputy Features Editor
dcarrington@am-ny.com

February 13, 2008

Sadie Nardini demonstrates the goddess pose yoga position at the East West Yoga studio near Union Square. (Amanda Rivkin / February 12, 2008)

Thursday is Valentine's Day, and that means two things: romance and nookie. While sex is always a plus, fit sex is super hot.

"Studies show that to most people, confidence is sexier than a perfect body. When you feel smokin' in your own skin, you'll instantly amp up your sex appeal," says Sadie Nardini, director of East West Yoga near Union Square. Nardini has designed a yoga workout to put you in better shape for great sex.

1. Spine circles

Sit in a comfortable position and place your hands on your knees. Gently lift your pelvic region, keeping it lifted for the whole practice. Take deep, even breaths through your nose, which will balance and calm your mind, making you feel nice and languid. Begin to circle your spine in one direction, making a half-circle forward while inhaling, so your spine arches, then make a half-circle back so your back rounds. Do this for 5-10 breaths one way, then switch directions.

2. Cat/cow

Get onto your hands and knees. Inhale and arch your back, looking up, then exhale and round your back so that your chin touches your chest. This builds your arm strength and gives you lots of mobility in your spine and hips. For a more intense version, lift one leg in the air while arching your back, and draw it in to your chest while rounding. Repeat the pose for 10 breaths, or five breaths on each side if you're leg lifting.

3. Boat pose

Get into a sitting position, making sure to engage your abs. Lift your shins and feet so they are parallel the floor. Grab a hold of your knees if you're building strength, or reach your arms straight out, palms up. Inhale and lengthen your legs away as much as you are can. Exhale draw your knees into your chest using the strength of your navel. Tuck your pelvis inwards. Do 5-10 rounds of this pose.

4. Goddess pose

Place your feet onto the floor, keeping your knees bent so they form a diamond shape. Inhale and reach up, then exhale and fold over your legs. If you're tense, you can place your fingertips behind you and press your back for support. Keep your spine long. Take 10 breaths in this pose, waving your spine from root to crown on your inhales, and folding deeper on your exhales.

5. Bridge undulations

Stand with your feet two fist-widths apart, bending your knees slightly. Place your hands palms down by your hips. This is a four-part movement. On your inhale, arch so your lower back curve increases. On your exhale, tuck your navel into spine and begin to lift your hips up. By the time you inhale again, you should be all the way up, and your chest should be open. Use all of your last exhale to bring your spine and hips back onto the floor, inch by inch. Repeat 5-10 times.