Yoga has become a popular healthy exercise¹ among all groups, it is convenient, does not require much time, helps attain mental and physical peace, and is inexpensive as well!

Although, yoga is very diverse, and one such form is tantric yoga. The practice of tantric yoga includes the balancing of mind, concentration, stretching, and holding the poses, and asanas.

It is a Westernized philosophy that is based on Tibetan and Hindu traditions. This type of tantra yoga helps in improving individuals’ self-esteem, lower stress levels, and also helps in reducing physical pain.

There are various types of tantric yoga poses practised by various people. Let’s delve in deeper to know more about the benefits of tantric yoga!

1. Tantric Yoga vs. Traditional Yoga

²Regular traditional tantra yoga focuses more on a specific set of poses, they have the same sequence. But if we notice tantric yoga, they have a variety of poses and sequences.

Here are some different poses practised in tantric yoga:

• Body twist
• Body inversions
• Backbends
• Side bends
• Forward body folds

Generally, tantric yoga teachers teach about tantra poses and yoga poses through the movements and teach the chants, meditation, focus, breathing exercises, and concentration.

2. Steps to Practise Tantra Yoga

Tantra yoga depends and varies from person to person, depending on what feels more comfortable. Some very basic steps help them to have a better flow.

1. Stay focused on your mind. Focus on your soul and concentrate on your breath.
2. Make sure to be comfortable with your surroundings and yourself. This will need some processing in your mind and some practice but you will get there in time with good concentration.
3. Setting realistic goals can help to increase focus on reaching milestones from time to time with new sessions.
4. Don’t push your limits too far, it can discomfort you or can lead to injury.
5. You have to lean on it. Don’t let your mind be distracted with fantasies or any type of crazy expectations. Just focus on each moving breath and focus on the present moment.
6. You just have to follow your path, it’s okay to not follow and carry up with others.

3. Tantric Yoga and Tantric Sex

White and red are two prime divisions of tantra. White tantra is practiced solo with the help of meditation and tantra yoga while red tantra is related to sexual energy³.

It is practiced to move the divine sexual energy throughout the body for healing, transformation, and enlightenment of one, body awareness of one’s soul. It does not involve the practice of sex but the divine energies involved in the practice.

Tantra yoga is all about divine awakening and spiritual connectivity with one’s soul. The grounding practices involved are enhanced gradually with meditation and tantra yoga practices.

4. What is the Benefit of Tantric Yoga?

Tantric yoga helps in many ways as it helps in improving sleep and increasing one’s self-esteem, stress or anxiety, helps in reducing back pain, helps in having more confidence about sexuality, and has a better capacity for self-love intimate connection, and intimacy.

5. Main Tantric Yoga Poses

Here are some tantra yoga poses that will help you to get the focus and self-esteem on yourself.

5.1 Utkatasana (Chair Pose)

Chair pose will help to build your body posture and heat your core due to which you will be able to breathe deeply and to properly your breathing, it is a low squatting posture. This will all your body parts together and strengthen your body.

Steps to do chair pose:

• Stand, widening your hands and feet hip apart.
• Inhale while moving your arms overhead
• Exhale and try to bring your navel towards your spine.
• Now bend your knees and sit as if you are in a chair.
• Put your weight on your heels and take a few breaths
• Now slowly stand back to your original position
• Repeat this exercise 7-8 times.

5.2 Savasana (Corpse Pose)

It is an asana in which an individual lies down supported by the ground which helps in focusing on the deep breath that increases the oxygen flow all over the body.

It also reduces headaches and helps control the blood pressure caused due to headaches, insomnia, and stress. Here are the instructions on how to do this corpse pose:

• Firstly you have to lie down on a yoga mat simply.
• Lie down relaxed and separate your legs into two different directions
• Let your arms rest sideways
• Tuck your shoulder tips for back support
• Relax, inhale, and exhale, cleansing breath
• Continue this pose at least for 5-10 minutes.

5.3 Ardha Navasana (Half Boat Pose)

Ardha Navasana is also known as the half boat pose because of its pose and the shape of the upper body acquired during this asana. Ardha means half, Nava means boat, and asana means a pose or a posture.

This tantra yoga pose has variations like Paripurna Navasana, Ardha Navasana, and eka pada Navasana.

This tantra yoga pose is a seating position and hands are covered around the back of the legs and knees are bent at a 90-degree angle.

Here are some instructions that help you to know how to the pose:

• Lie down supporting your back on a yoga mat with straight legs
• Press down your shines together
• First, lift your heels about 5 inches from the ground level
• Engage your core and now make the boat shape towards your heels
• Hold your breath for a few seconds
• Now bring your left knee towards your chest
• Again hold your breath for a few seconds
• Switch your sides
• Again hold your breath for a few seconds
• Repeat this whole sequence 9-10 times.

5.4 Virabhadrasana I (Warrior I)

Virabhadrasana⁴ is also known as the warrior pose. The meaning of the word is in the pieces like Vira means courageous, brave, bold, and warrior. Bandra means auspicious or good and asana means posture.

This tantric yoga practice provides strength to the shoulders, arms, thighs, and muscles.

Here are some simple steps to do Virabhadrasana:

• Stand up on your feet with your hips apart.
• Keep your right foot in front of your left foot.
• A slight bend of the right knee to make it aligned over the heel.
• Then keep your left leg straight.
• Keep your right foot facing forward and your left foot facing outward.
• Squeeze your shoulders, point together, and lift your arms straight on your head.
• Hold the pose for a few minutes.
• Now switch the sides and do the same.

5.5 Tadaka Mudra (Empty Lakebed Pose)

Tadaka Mudra which is also known as the empty lakebed pose is the most powerful tantric yoga pose with innumerable health benefits. This pose targets the digestive fire, which also tones the muscles and organs in the pelvic floor.

Here are the simple steps to follow for this pose:

• Lie down as you lie in Savasana.
• Take your both arms above your head and interlock your fingers
• Inhale and try to lengthen your spine
• Hold your breath and make your belly inward
• Now slowly exhale
• Repeat this for more breaths

5.6 Tadasana (Mountain Pose)

Tadasana which is also called mountain pose is one of the most beneficial yoga asanas. It provides challenges for all age groups for its emotional and physical benefits.

This pose helps to centre the body and mind in one place and helps to focus the inner peace, it comes under a constant process to keep your body aligned. This pose helps to improve posture, mind, balance, and much more.

Here are some tips to do this right leg posture:

• Stand straight with your feet and hips apart.
• Get the grip firmly on the floor
• Lift your kneecaps
• Try to keep your spine in an aligned manner
• Try to take a deep breath by making the pelvis away from the ribs
• Take 15-20 deep breaths

5.7 Prasarita Padottanasana (Wide-Legged Standing Forward Bend)

Inverting our real posture and pressing our toes towards our joints is beneficial and good to improve our internal organs and helps in digestion, it also affects our nervous system.

These types of yoga postures⁵ mostly turn out to be more relaxing and beneficial.

Here are points to do this type of tantric yoga:

• Stand straight with your hip feet apart.
• Step each foot away from the other to make the letter V
• Grip the tightly
• Start to bend slowly forward and put your hands on the floor
• Bend your elbows slowly and try to align your head between your legs

6. Solo and Couple Tantric Yoga

It depends on people how they want to practice tantric yoga, it can be practised in solo style as well as with any friend or lover. Practising tantric yoga solo or in a couple makes no difference, it equally benefits both.

7. Tantric Yoga at Home

This is an individual’s personal choice to do tantric yoga at home or anywhere outside. It depends on which type of surroundings you are comfortable with or which surroundings suit you the most.

For some people, a surrounding with a wide area and fresh air is suitable whereas for some people a room with no noise and silence is comfortable so tantric yoga is surrounding-friendly and can be practiced anywhere and everywhere.

You can easily ace tantric yoga practice not only by understanding from a personal trainer but also with the help of YouTube videos.

8. Yoga in Studio

More people usually prefer going to a studio and learning there as learning from yogis is much better as they can teach you step by step as many times as you want and it can be an awesome experience for both of you.

But before you decide  to start your class with some yogis in some studio these are some things you should always keep in mind:

• It should be not a sexual tantra.
• The class should be meditative and chanting.
• The goal of the class should only be increasing self-esteem and self-growth.
• Classic tantra class should always be solo but not in a couple.
• The yogi should be well-certified in tantra.

9. Tips to Keep in Mind Before Starting Yoga

Before you start with your yoga practice, remove everything and make your mind clear in all aspects. Try to spend your time focusing on your breath and experiencing your soul.

Stay hydrated and drink some water before as it also ensures you as hydrated and can help to focus more on the yoga lesson.

Don’t forget to turn off your phone because it can cause a lot of disturbances during your session and can also kill your calm mind and vibe.

10. FAQs Asked about Tantric Yoga

1. How is Tantric yoga different from regular yoga?

As we all know yoga and tantra share the same goal of focusing and meditating but they both have different approaches. Yoga more focuses on the physical and outside world whereas tantra focuses on meditation and focusing on the inner world more.

2. What are the 4 types of tantra?

There are a total of four types of tantra to be practised: Yoga, Anuttarayoga, Carya, and Kriya.

3. Which is the highest tantra yoga?

Anuttara is the highest of all as it is practised by six dharmas of Naropa which gives great bliss and clear light with a calm and clear mind.

4. Are there any rituals of tantric yoga?

Yes, there are 5 rituals of tantra in the Hindu cosmos which are mama, matsya, madya, mudra, and maithuna.

5. Is there any god related or linked with tantra?

Yes, Shiva is the god related to Tantra as he is always linked to great goodness, he worshipped solo in tantric rites.

6. Is there any name describing a female tantric?

Yes, a female who practices tantric is always called a yogini, considered a spiritual teacher.

7. Is there any special purpose for tantric

Tantrism is a method that conquers various powers and realizes individuals with the highest rules of meditation.

8. What does Kundalini do?

Kundalini Yoga is a type of tantra whose main aim is to activate your energy or shakti.

9. What is Hatha yoga?

Hatha yoga has meaning he is the sun and there is the moon, so it tries to balance the sun and moon of your body.

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2. Matus, Thomas. “Dharma, yoga, tantra.” Substance Use & Misuse 48.12 (2013): 1180-1186. ↩︎
3. White, David Gordon. Kiss of the yogini:” Tantric sex” in its South Asian contexts. University of Chicago Press, 2003. ↩︎
4. Lyons, Jacqueline. “With Danger, Opportunity: Virabhadrasana, Warrior Pose.” River Teeth: A Journal of Nonfiction Narrative 16.2 (2015): 9-18. ↩︎
5. Rathore, Mrithunjay, et al. “Anatomical correlation of core muscle activation in different yogic postures.” International Journal of Yoga 10.2 (2017): 59-66. ↩︎

Last Updated on May 3, 2024 by Namrata