Some yoga exercises to improve the general and sexual health

A healthy anal and genital area is of great importance both for the general well-being and for the sexual abilities. The same is true

about a healthy respiratory tract and breathing apparatus.

Here are presented two poses and three breathing exercises that have the following effects when done together in a series:

-They stimulate the physiological functions of the genital and anal area.

-They correct muscle weakness and anatomical problems of the anal and genital region.

-They increase the sexual drive and abilities.

-They produce a stimulating response that spreads upwords along the spine and revitalizes the whole body.

-They stimulate the physiological functions of the respiratory tract and help against infections in the airways.

-The exercises are very good to start each day with, or to do before going to bed in the night.


POSE 1

Stand on your hands and knees upon the floor. You can choose to hold your legs together or apart from each other.

Kneel backword so that your buttocks go backword and down towords your feet and stretch your arms foreword. If you hold your legs together, your buttocks will now be resting over your feet. If you have your legs apart, your buttocks will rest between your feet.

Breath out and then take a deep breath in, filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting.Relax your anal muscles compleetely again.

Repeat the sqeesing and relaxing 3-5 times, but not so long that you go out of oxygen in your body.

Empty your lungs. Rize up on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2 Lie on your back upon a carpet on the floor.

Breath out completely. Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles compleetely again.

Repeat the sqeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.


POSE 3

Lie on your back upon a carpet on the floor.

Breath out completely. Swing your armes in an arch over your head and down to the floor over your head so that your whole body is stretched from top to toe. When swinging your arms, take a deep breath filling your lungs totally with air. Hold your breath with the air inside.

Squeeze your anal muscles and pull your anal opening as deeply inword as you can. However do not strain when squeezing. This exercise shall not be exhausting. Relax your anal muscles completely again.

Repeat the sqeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax some while and then you can repeat the exercise if you wish.


BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed, or just on a chair, and with the back streight.

Empty your lungs completely.

Breath in counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves out.Then fill further by using your lower chest muscles, and then complete the filling by using the muscles under your shoulders.

Hold your breath counting to 16. Use only your muscles to hold the breath, and do not lock your throut.

Then breath out counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in. Then empty further by using your lower chest muscles. And then complete emptying by using the muscles under your shoulders.


BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed, or just on a chair, and your back streight.

Take 10 rapid deep breathes in and out after another, but not so rapid that you get strained or breath uncompletely.

When breathing in, try to do it in three stages that proceed smoothely into each other:Use first your diafragm so that your stomack moves out.Then fill further by using your lower chest muscles, and then complete the filling by using the muscles around your shoulders.

When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in. Then empty further by using your chest muscles, and then complete emptying by using the muscles under your shoulders.

After the last in-breath , hold your breath with your lungs filled counting to 10. Then breath out as described above.


BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed, or just on a chair, and your back streight.

Empty your lungs completely.

Close your left nostril with the fingers of one of your hands.

Breath in through your right nostril counting to 4. When breathing in, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves out. Then fill further by using your lower chest muscles, and then compleete the filling by using the muscles under your shoulders

Hold your breath counting to 16.

Then close your right nostril with your fingers.

Then breath out through your left nostril counting to 8. When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in. Then empty further by using your lower chest muscles. And then complete emptying by using the muscles under your shoulders

When you have breathed out, repeat the exercise, but this time begin by closing your right nostril first.


BREATHING EXERCISE 4

Sit upon a pillow on the floor with your legs crossed, or just on a chair, and your back streight.

Breath completely in while counting to 8. When breathing in, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves out, then use the lower part of your chest, and complete with the upper chest part.

Hold the breath for 10 seconds. Use only your muscles to hold the breath, and do not lock your throut.

Close your lips thogether. Puff the air out between your lips stepwise so that it produces a higher pressure in your mouth and throut by each puff until your lungs are completely emptied.

When breathing out, try to do it in three stages that proceed smoothely into each other: Use first your diafragm so that your stomack moves in. Then empty further by using your lower chest muscles, then completely empty by using the upper chest parts.


BREATHING EXERCISE 5

This is a more composed exercise that you can do as an alternative to the three above or as a supplement. Repeat it two or three times if you do it as the only one in the day.

Sit upright relaxed on a pillow with crossed legs or just on a chair and with straight back. Empty your lungs completely.

Breath in, breath out, breath in again in the manner described above and in a comfortable speed.

Hold your breath while counting to 16, or just as long as it feels well. Hold the air inside you by your chest muscles, not ny locking your throut.

Breath out, breath in, breath out, breath in, breath out completely in the manner described above and with a comfortable speed.

Hold your lungs completely empty while counting to 16 or just as long as it feels well. Keep your lungs empty by your chest muscles, and not by locking your throut.

Breath in, breath out, breath in again in the manner described above and with a comfortable speed.

Push your lips thogether. Puff the air out between your lips stepwise so that it produces a higher pressure in your mouth and throut by each puff until your lungs are completely emptied.

Breath in, breath out, breath in, breath out in the manner described above in a comfortable speed.

From here return to normal breathing, and you can repeate the exercise again after some relaxing.


RELAXING AT THE END OF THE SERIES

When the series is done, then lie down upon a carpet on the floor andr elax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concetrate upon relaxing your legs first, then your lover body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even furter. If you concentrate about relaxing the mid of your back at this point, you will often feel that an even deeper relaxation spreads upward and downward in your body.

At this point you can also concentrate on relaxing specifically your neck, your jaws and the muscles around your eyes. Many people keep the musles in these areas constantly tense. This tension gives headache, sore feelings around the eyes, pain in the ayes and even disturbances of sight. When you succeed in relaxing these areas compleately you will be astounished about the good results.

Then lie some time in this relaxed state without thinking about anything.

By Knut Holt

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