A simple exercise that gives good results for yourself and your pelvic floor!
Step-by-step awakening pelvic floor practice:
1. Choose a place where you feel comfortable and safe. Play sensual music in the background and light some candles or incense to help you soften and relax.
2. Wash your hands and lie down on a yoga mat or bed with your knees bent and your feet hip-width apart on the floor.
3. Allow yourself to let out 3-5 sighs through your mouth. Don't be afraid to make noise. Imagine with each sigh, the weight falling from your body to the floor.
4. Then move your focus to the vaginal canal.
5. Place a finger just at the opening and then feel the rest of the canal extending up into your pelvis. See the canal as divided into 3 parts: the lower, middle, and upper parts.
Anatomically, these correspond to the superficial pelvic floor and the deep pelvic floor muscles.
6. Continue to breathe normally without holding your breath and ask your body to engage only the lower part of the channel (right around where your finger is).
The first few times you are likely to engage many other nearby muscles. That's okay, the process begins with sensitization. Be patient with yourself, after a few sessions you will be able to more clearly distinguish between the different parts of the vaginal canal.
7. Breathe, tense and relax 6 times for the lower part of the vaginal canal. Then move on to the middle part and then the upper part of the canal.
It is important to spend twice as much time on the relaxing part, after each contraction. Always try to relax even more than you "think" you can.
8. Once you have finished all three parts, continue breathing normally and now engage the different parts in a flowing sequence, hold at the top and relax well all the way down.
On the inhale, see the same energy moving down the yoni canal and blooming at the bottom of the pelvis, imagining a glorious flower opening its petals into a luscious bloom. Repeat this as many times as you wish and notice what you feel.
On the exhale: imagine energy being drawn all the way from your clitoris, to your g-spot and cervix. Feel into this energy.
9. Allow yourself to enjoy this exercise and integrate for 5 minutes. It is recommended to take notes afterwards, as sensations and feelings may arise.
This is a great sensual, active workout for your precious pelvic floor and well-being!
When we connect to the pelvis, it will contribute to much more than just a stronger pelvic floor, it will also give us a sense of grounding, increasing presence, sensitivity, sensitivity and joy from the yoni out into the world!
She thanks you!
