Tantric Exercises to Increase General Well-Being and Sexual Abilities

Here are two tantric poses and three breathing exercises...

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

1) They stimulate the physiological functions of the genital and anal area.

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

3) They increase the sexual drive and abilities.

4) They produce a stimulating response that spreads upwards along the spine and revitalizes the whole body.

These exercises are very good to do at the beginning of each day, or just before going to bed at night.

POSE 1

• Start with on your hands and knees upon the floor.
  
• Kneel backward so that your buttocks go backward and down towards your feet and stretch your arms forward.
  
• 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 inward as you can. However do not strain when squeezing. This exercise should be gentle and not be exhausting.
  
• Relax your anal muscles completely.
  
• Repeat the sqeezing and relaxing 3-5 times, but not so long that you run out of oxygen in your lungs.
  
• Empty your lungs.
  
• Rise back up on your hands and knees again.
  
• Relax a while in this position and then repeat the exercise.

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. Don't over exert.
  
• Then relax your anal muscles completely.
  
• Repeat the sqeezing and relaxing 3-5 times.
  
• Swing your arms back at the same time as you empty your lungs.
  
• Relax briefly and then repeat the exercise.

BREATHING EXERCISE 1

• Sit upon a pillow on the floor with your legs crossed and the back straight.
  
• 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 diaphragm, so that your stomach moves out.
  - Then fill your lungs further by using your chest muscles.
  - And then complete the filling by using the muscles around your shoulders.
  
  
• Hold your breath counting to 16.
  
• 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 diaphragm so that your stomach moves in.
  - Then empty further by using your chest muscles.
  - And then complete emptying your lungs by using the muscles around your shoulders.

• Sit upon a pillow on the floor with your legs crossed and your back straight.
  
• Take 10 rapid deep breathes in and out, one after another, but not so rapidly that you strain yourself or become breathless.
  
• When breathing in, try to do it in three stages that proceed smoothely into each other:
  - First use your diaphragm, so that your stomach moves out.
  - Then fill your lungs further by using your 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:
  - First use your diaphragm so that your stomach moves in.
  - Then empty further by using your chest muscles.
  - And then complete emptying your lungs by using the muscles around your shoulders.

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

BREATHING EXERCISE 3

• Sit upon a pillow on the floor with your legs crossed and your back straight.
  
• 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 smoothly into each other using the same method as outlined in breathing exercises one and two.
  
• 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 smoothly into each other using the same method as outlined in breathing exercises one and two.
  
• When you have finished breathing out, repeat the exercise, but this time begin by closing your right nostril first.

RELAXING AT THE END OF THE SERIES - When the series is done, lie down upon a carpet or mat on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and help you recover, if the exercises made you tired. Concetrate upon relaxing your legs first, then your lower body, then your upper body, then your arms and shoulders, and at last your, neck, head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even further. Stay in this relaxed state for some time without thinking about anything.

About the author:  Knut Holt is a freelance web-designer and translator of web-content between Scandinavian and English. He specializes in scientific and medical content. He is also an experienced practioner of yoga.

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