The Lotus and The Pollen

This Yoni Exercise is the perfect example of a slow method kegel. Please do not add this exercise to your daily practice until you have mastered the Pulse exercises and fully understand how to isolate the muscles of the the vaginal canal.
Begin this exercise laying on your back with your legs open and relaxed or with knees bent and feet touching in a modified butterfly pose. You will be using your Yoni Breathing for this exercise.
1. Slowly inhale, as you tighten all the vaginal muscles one by one with awareness to the count of 5.
2. Now exhale and visualize your vagina opening and blooming outward like the petals of a flower.
3. Visualize your Yoni Egg being lifted and displayed as you exhale and then lowered and hidden as you inhale.
4. Once you begin to master this exercise increase your inhaling and exhaling breaths until you can complete each breath until the count of 10 or longer.

Benefits:
1. Toning and Strengthening
2. Bringing blood flow to the Yoni.
3. Teaching the Yoni how to receive and be relaxed.
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Adapted from the eBook Yoni Egg Secrets: The Definitive Guide by Namaste Moore (available from Amazon.com via Kindle)
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The Honeysuckle

This exercise is to create more connection between you and your vagina. It is to create a better awareness of sensations. If you are just beginning the Yoni Egg Practice, this is also the best way to begin the insertion of your Yoni Egg.
Begin this exercise laying down. You will insert your egg with the larger end first, at the edge of your Labia Minora.
slowly shift the egg in a circular motion until it rests at a comfortable angle.
1. Take a few deep slow breaths.
2. Allow your Yoni to suckle on the egg with each inhale and let your Yoni open with each exhale.
3. Once mastered, you will become aware of the suckling sensation. Visualize the suckling until you are sensitive enough to feel it.
Benefits:
1. Creates sensitivity in the Labia Minora.
2. Helps you to connect with your Yoni more intentionally.
3. Allows you to get your Yoni juices flowing.
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Adapted from the eBook Yoni Egg Secrets: The Definitive Guide by Namaste Moore (available from Amazon.com via Kindle)

The Pulse

The Pulse: the pulse is a fast method of kegels, it is much like doing the quick twitch method in weight training where you do the exercise in quick, smooth repetitions. Begin this exercise standing in a horse stance.
Below are strengthening exercises to isolate each section of the vaginal canal as well as the Anus. When we learn to isolate the muscles as we tone them we gain more control of the use of these muscles and have less occurrences of a Yoni Egg or Yoni Sphere coming out due to bowel movements. Take your time to master each section.
Top Vaginal Canal Muscles which include the Vaginal Opening
1. Tighten and relax this area as fast as you can.
2. The goal is to do one full contraction and release per second for 10 seconds, rest for 30 seconds and then begin again.
3. Repeat this exercise 3-5 times.
4. Once you have mastered this exercise standing in a horse stance, practice them in a seated position and then laying down.

Mid Vaginal Canal Muscles (Activated G-Spot)
1. Tighten and relax this area as fast as you can.
2. The goal is to do one full contraction and release per second for 10 seconds, rest for 30 seconds and then begin again.
3. Repeat this exercise 3-5 times.
4. Once you have mastered this exercise standing in a horse stance, practice them in a seated position and then laying down.

Bottom Vaginal Canal Muscles by the opening of the Cervix
1. Tighten and relax this area as fast as you can.
2. The goal is to do one full contraction and release per second for 10 seconds, rest for 30 seconds and then begin again.
3. Repeat this exercise 3-5 times.
4. Once you have mastered this exercise standing in a horse stance, practice them in a seated position and then laying down.

The Anus – A Ring Muscle
1. Tighten and relax this area as fast as you can.
2. The goal is to do one full contraction and release per second for 10 seconds, rest for 30 seconds and then begin again.
3. Repeat this exercise 3-5 times.
4. Once you have mastered this exercise standing in a horse stance, practice them in a seated position and then laying down.

All the Vaginal Muscles and PC Muscles
1. Tighten and relax this area as fast as you can.
2. The goal is to do one full contraction and release per second for 10 seconds, rest for 30 seconds and then begin again.
3. Repeat this exercise 3-5 times.
4. Once you have mastered this exercise standing in a horse stance, practice them in a seated position and then laying down.

Benefits:
1. Helps with incontinence that happens with coughing and sneezing.
2. Creates awareness of the different muscles.
3. Isolates use of each muscle.
4. Helps to establish strength to keep from pushing out your Yoni Egg during bowel movements.
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Adapted from the eBook Yoni Egg Secrets: The Definitive Guide by Namaste Moore (available from Amazon.com via Kindle)