The best yoga stretches for bottoms who want to up their game

1. Butterfly (Baddha Konasana)

Butterfly is the quintessential hip opener, and every bottom should treat it like gospel. Sitting with the soles of your feet together and knees wide apart conditions your inner thighs to spread without strain. The longer you can sit here and breathe, the longer you’ll last when someone’s trying to fold you in half. Over time, this also helps ease groin tension so you’re not wincing when things get, let’s say, enthusiastic.

How to do it:

Sit with the soles of your feet together and let your knees fall out wide. You can put blocks, pillows, or blankets under your knees for support.

2. Lizard (Utthan Pristhasana)

This deep lunge stretches your hips, hamstrings, and groin, which is basically a bottom’s holy trinity. The pose also drops you low to the ground, mimicking the arch you’ll use in bed. Think of it as training for when you need to open wide but keep your chest down — a common hookup scenario. Stay for a few breaths (or a few minutes), and you’ll build both flexibility and the mental skill of breathing through intensity.

How to do it:

Step your right hand outside of your right foot. Over time, work to come down onto your forearms. You can drop your back knee for support. Repeat on the other side.

3. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon is a go-to hip opener that targets the glutes and outer hips — the exact places that like to clench when you’re nervous. By easing into this pose, you train your body to stay soft and receptive instead of tightening up. It’s also a surprisingly good rehearsal for riding positions, since it demands balance, stability, and openness at the same time. Pair it with deep breaths, and you’ll unlock a whole new level of bottoming stamina.

How to do it:

Bring your right knee down in front of you. The closer your foot is to your groin, the easier it is, but work to make a 90-degree shape with your right knee. Extend your back leg long. Stay upright, or gently fold forward over your front leg to deepen the hip stretch. You can place a block under your right hip for more support.

4. Happy Baby (Ananda Balasana)

This one doesn’t need much explanation — it’s literally a sex position disguised as yoga. Happy Baby teaches you how to release your pelvic floor instead of unconsciously squeezing, which is bottoming 101. It also stretches your lower back and hamstrings, making “legs up” positions far more sustainable. The more comfortable you are here, the more relaxed and confident you’ll feel when it’s time to really assume the position.

How to do it:

Lie on your back and bring your knees toward your chest. Grab the outsides of your feet (or shins if that’s easier) and let your knees fall wide. Keep your lower back pressing into the mat while you gently rock side to side.

5. Cat–Cow (Marjaryasana–Bitilasana)

Cat–Cow is deceptively sneaky-powerful but straightforward for bottoms. It builds awareness of how your pelvis tilts — tuck under for shallower penetration, arch up for deeper strokes. The mobility you gain here makes you a more versatile partner, because you can fine-tune the angle until it feels exactly right. Plus, it gently warms up the spine and hips, making it the perfect flow-through before heavier stretches.

How to do it:

Start in a Table Top with your wrists over your shoulders and your hips over your knees. On an inhale, drop your belly, lift your chest, arch your back, and look up (Cow). On an exhale, round your spine, tuck your tailbone, and draw your chin in (Cat). Connect this “breath to movement”—every inhale is Cow, every exhale is Cat.

6. Boat Pose (Navasana)

Boat is all about core strength, and bottoms with strong cores can ride longer, move better, and protect their lower backs. It also trains you to hold your body steady, even when things get bouncy. If you’ve ever collapsed halfway through a cowgirl variation, this is your solution. Keep practicing, and your abs won’t just look good — they’ll work overtime in bed.

How to do it

Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet so your shins are parallel to the floor. Extend your arms forward and straighten your legs as much as you can. Keep your spine long and your core engaged. You can keep your heels down, but focus on the lift of your chest and the squeeze of your abdomen.

7. Frog Pose (Mandukasana)

Frog is one of the most intense hip openers in yoga, but it pays off in the bedroom. Stretching your inner thighs and groin makes those “legs wide, no excuses” positions a lot more sustainable. It also teaches you how to stay calm when your body says, “This feels like too much,” which is invaluable during long sessions. If you can breathe here, you can breathe anywhere.

How to do it:

Start on hands and knees, then slowly widen your knees as far as comfortable. Keep your shins parallel and flex your feet. Lower down onto your forearms or a block, keeping your hips in line with your knees. Stay here and breathe deeply into the inner thighs.

8. Malasana (Yogi Squat)

Malasana gets right to the point: it’s literally training your body to squat down on it. The deep hip and groin opening replicates the mechanics of sitting back during penetration. It also conditions your pelvic floor to release while your hips are open, which is exactly what you want during play. Over time, it helps bottoms stay relaxed and powerful in one of the most natural sexual motions.

How to do it:

Stand with your feet wider than hip-width, toes slightly turned out. Bend your knees and sink your hips down into a squat. Bring your palms together at your chest and press your elbows against your inner thighs to open them. Keep your chest lifted and heels grounded (or supported on a block if needed).

9. Plow Pose (Halasana)

If Happy Baby is the beginner bottom pose, Plow is the advanced edition. Folding your legs overhead opens the hamstrings and spine, mimicking the kind of deep fold you’ll encounter in bed. It’s not just about flexibility — it’s about training your body not to freak out in such a vulnerable shape. Once you can breathe here, you’ll surprise yourself with how much more open you feel during sex.

How to do it:

Lie on your back and lift your legs overhead. Slowly lower your toes toward the floor behind your head. Keep your hands pressing into the mat or support your lower back with your palms. Your weight is in your shoulders, with little to no weight on your back, and a small gap between your chin and your chest. Stay only as long as you can breathe comfortably, and use props if your feet don’t touch down.

10. Supine Twist (Supta Matsyendrasana)

The supine twist lengthens your spine and opens the side body, both of which help with recovery. For bottoms, it’s especially good after sessions that leave you feeling a little twisted up (literally). It improves spinal mobility, making it easier to handle those unexpected angles. And, let’s be real: ending with a juicy twist feels like wringing out the stress of last night’s adventures.

How to do it: 

Lie on your back and hug your right knee into your chest. Guide your knee across your body to the left, letting it fall toward the floor. Extend your right arm out to the side and look toward it for a full spinal twist. Stack your right hip on top of your left and keep both shoulders planted on the ground (even if that lessens how deep your knee goes). Repeat on the other side.

BONUS: Child’s Pose (Balasana)

Child’s Pose may look innocent, but it’s your secret weapon. It teaches complete surrender — forehead down, hips open, breath steady — which is a skill every bottom should have. Beyond the symbolism, it relaxes the spine and hips, giving your body a “reset” between intense stretches or after sex. Think of it as your grounding pose: the one you come back to when you need comfort and recovery.

How to do it:

Kneel on the floor and bring your big toes together, knees as wide as feels good. Fold your torso forward and stretch your arms out in front of you, or rest them by your sides. Let your forehead rest on the mat, a block, or even your hands. Breathe deeply into your backline and relax.

Bottoming isn’t just about endurance; it’s about control, comfort, and confidence. Yoga gives you all three — with the added bonus of looking hot as hell while you practice. So grab a mat, breathe deep, and remember: the more you open up here, the more fun you’ll have when it’s time to open up later.