While different varieties of yoga offer different things studies have shown that they all share something in common.

Yes, the obvious is true: Most yoga classes are attended by a majority of fit, flexible females in tight clothes. But contrary popular belief it’s not just a sport for sexy ladies. And we have tons of reasons why you should be doing it—other than picking up women.

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Yoga focuses on connecting breath to movement, which not only brings harmony to your mind and body but also helps you rid your system of toxins, and maybe even boost your performance in the bedroom. You’ll even be able to touch your toes—improved flexibility is a bonus for just about every sport.

Here are five great reasons to do more yoga:

1. Yoga reliefs stress

Yoga helps regulate your nervous system through deep breathing and awareness. It lowers your blood pressure, your heart rate, and allows you a calm space to be free from stressful interferences or stimuli. The saying “take a deep breath” is much more than a saying as you come to understand how breath gives you the power to control your emotions in many situations, including moments of stress.

What you won’t see coming is that you will soon unconsciously be breathing in situations before you react…and that can mean the difference between having an argument and using mental and emotional clarity to reach a solution.

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2. Have better sex

One way to improve your performance in the bedroom is to translate all those relaxation and breathing techniques from yoga class into better, longer sex. Yogi Cameron says these strengthened concentration skills will help you focus your mind and better channel your sexual energy, helping to prevent premature ejaculation. “This can lead to increased sexual endurance,” he says, “and will make you far more sensitive and responsive to your partner.” Trust us, she’ll thank you for it.

3. Improves sleep

Constant stress can take a toll on not only our minds but our bodies as well. Being unable to sleep no matter how tired you are is a sign that you could be dealing with chronic stress. Luckily, a regular yoga practice can calm both your body and mind, alleviating the physical and mental symptoms of stress and helping you to get a better night’s sleep.

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4. Sculpt muscles

Yoga uses the weight of your own body to build mass and strength. Don’t believe it? Think about how many clunky free weights it takes to bench press your body weight (150–200 lbs.)—yoga allows you to get the same muscle-building benefits by performing long, extended push-ups, squats, and leg lifts. The results are well-worked muscle groups, which get stronger with each class.

5. Helps you focus

An important component of yoga is focusing on the present. Studies have found that regular yoga practice improves coordination, reaction time, memory, and even IQ scores. People who practice Transcendental Meditation demonstrate the ability to solve problems and acquire and recall information better—probably because they’re less distracted by their thoughts, which can play over and over like an endless tape loop.