The root of everything, the perineum. The perineum is the section of tissue between your anus and vagina. In Taoism, it is believed that this cluster of nerves and tissues is responsible for generating chi or what is also called vital life force. This chi is then circulated through the body benefiting all of the organs and raising your overall quality of life.
The basis of pelvic floor work begins with the perineal lift. Understanding this vital base point of the root chakra allows you to work with it and see how its energy effects you.
The Perineal Lift
To begin, it is best to find a firm place to sit. A wooden chair with a hard seat works well as long as you don’t let your back touch the back of the chair. Your feet should be shoulder width apart and remain flat on the ground.
Every exercises begins with proper posture. From here, it’s a good idea to place your elbows on your knees and make sure your back stays straight. This will make it more difficult to engage the wrong muscles like your abdomen or glutes and pull away from the chair internally.
In this position, your perineum should be firmly on your seat. You can place something underneath your perineum if you want like a rolled up clean washcloth. This applied pressure from the washcloth will give you something to focus your attention on. It helps to localize your awareness.
Just the very beginnings of this exercise will begin to move your consciousness from your head, where we spend much of our time, to your perineum, starting the process of building new neural pathways and much needed sensitivity to this area of your body.
Now try contracting and pulling up your internal muscles. It should feel like stopping the flow of urine or the passing of gas. It’s not the anus or the vagina in this case that you are learning to move but the strip of muscle that sits between the two.
Squeeze and Hold
Perform this contraction 20-30 times successfully holding the contraction for 5 seconds and relaxing for 5 seconds. Maintain breathing in a normal, relaxed way while performing this exercise. No need to use labored breathing.
If you are having difficulty feeling a distinct contraction from your pelvic floor no need to worry! This just means that you need more practice. Imagine going to the gym for the first time. You may be quite clumsy at first but in no time at all, you will start to feel strength in this area.
Once you can squeeze and hold for 5 seconds, you will want to work your way up to 10. Ten seconds for the contraction and the same time interval for the rest. Ultimately, you will want to do these repetitions back to back and work your way up to 50 repetitions.
In short time, you will be able to isolate and contract this muscle at will and be able to have fun practicing it in every situation. At work, the gym, on a date, a phone call, are all great times to get in your reps.
Aiming for 100 a day will get you the best results.
As with anything, practice makes perfect. And inconsistent practice is better than none at all. Don’t beat yourself up if you forget. Just bringing awareness to this area of your body and life will do wonders.
You should never bear down on this area of your body unless you normally experience uncharacteristic tension and tightness in your vagina. In this case, bearing down a little initially before your repetitions can actually help alleviate some of the tension.
In either case, make sure to maintain a normal, relaxed breathing pattern.
Remember, you are exercising incorrectly if you notice your butt or abdomen flexing whatsoever.
Don’t Get Discouraged!
If you are having a hard time noticing any contractions in your pelvic floor, you can try inserting two clean fingers into your vagina and trying again to see if any contraction is happening. About an inch into your vagina, you should be able to feel a ring of muscle trying to grip around your finger as you make your contractions.
If this isn’t so easy for you, don’t get discouraged! One of the awesome things about training your pelvic floor and vaginal muscles is that they respond faster to training than most muscles in the human body. In no time at all, you will start to see blissful improvement.
Listen to Your Body
Remember to respect your body and this sensitive area. Try to develop an intuition as to how your Yoni is reacting to your new practice. If you’re feeling the need to rest, heal, and balance your exercise with softness, listen to your body.
Where you are now in your practice will look nothing like your progress 6 months from now or 3 years from now. Keep at it and enjoy all of the fruits that come with your new awareness 🙂
Unfortunately, many women do the perineal lift incorrectly which actually encourages a weakened condition. You’ll know if you’re doing the lift incorrectly if you feel your abdominals engaging or buttocks flexing.
Isolating the small region of muscle and fascia between your rectum and vagina and lifting is the correct way. If you feel your abs engaging, you are more than likely putting a downward internal pressure on your organs actually doing more harm to your perineum than good.
It’s a good idea to initially practice in front of a mirror so you can be made aware of these signs. This way, you can focus on keeping your external body still while doing all the work from your Yoni on the inside. You shouldn’t be able to see any activity outside of your body.
Exhaling on the Perineal Lift
Inhaling causes the muscle in between the ribs to contract and expand the thoracic cavity. This expansion allows for a little more room and alleviates much of the downward pressure on the internal organs. This is why it is the suggested breath when doing executing your perineal lifts.
However, some women feel they have a stronger lift when they exhale. It is up to you decide what works best for you.
Try now, if you’d like, to take a moment and do your perineal lift first with an inhale, and then an exhale. With which breath do you feel stronger? More confident? Be sure to try both ways to get a feel for the subtleties and preferences of your body.
Holding the Contraction
It’s important to cultivate your ability to hold your Yoni Egg. You can use an egg timer or stopwatch to keep track of time. Try to hold your contraction for a minute at first then begin working your way up in 30 second increments all the way up to 10 minutes. This will increase the strength of your pelvic floor exponentially.
Do your holding while performing your daily tasks and keep track in your mind if you have to. Concentrating on what’s in front of you while in the background maintaining your squeeze will teach you to hold your Yoni Egg through all different types of situations.
A fun way to practice holding is to dance to one of your favorite songs while keeping your egg clenched for the entire duration of the music (usually 3-5 minutes which is perfect for this) This is not only a fun way to exercise but a great way to create unbelievable internal strength.
Pumping Your Pelvic Muscles
Many Taoist and Hindu people recognize the generative force that lies in the regions of our genitals. Sometimes it’s when we feel romantically or sexually connected that we feel the most creative and spontaneous. This is because the sexual energy created here is one of the primary power houses for the human body.
This chi is usually created throughout our daily life and slowly lost as we live our western lifestyle; sitting, slouching, and constantly relaxing the pelvic floor.
If you’ve already started your Yoni Egg practice, you’ve probably felt this already. If not, than I challenge you.
I challenge you to simply pump your muscles.
Even if you haven’t gotten to the point of discerning the different groups of subtle internal muscles, give what you can a little pump. This will begin to generate huge amounts of chi.
As you pump, you will begin to feel a very physical sensation running through your body. This chi, or life force energy can then be circulated throughout the body passing on its healing and energizing properties to the organs that need it most.
Masters can grow, retain, circulate, and deliver their chi at will, but even beginners can discover a not-so-subtle current humming through their bodies.
Pelvic Floor Pumping and Breath Work
Pelvic floor and Yoni Egg exercises are really only done properly in conjunction with conscious breathwork. Only when we pair these subtle internal movements with correct and intentional breathing do we see the quickest way to improvement.
If you have a meditation or Yoga routine already, you are probably familiar with deep breathing and breathing rhythm. Practicing deep breathing along with the correct cadence (same duration on your inhale and exhale) before your Yoni Egg exercises prepares and relaxes your body for your internal work.
Most people take shallow breaths throughout the day. This leaves us feeling tense, tired, and disconnected, and leads to feelings of anger and frustration. When we breathe deeper, using the full capacity of our lungs, we hyper oxygenate our body and brain and accelerate the healing process.
Before you begin each practice, it’s always a good idea to link your attention to your breath to relax and warm up the body.
When starting out on your journey to mastering your Yoni, it’s a good idea to use accurate record keeping to mark your progress. Through experience and intuition, find out where your natural stopping point is. How many pelvic floor lifts can you do in a single sitting?
Without overdoing it, figure out what your maximum number of repetitions is. Record this number somewhere and try to build on it every time you practice. Do the same with each section of your sacred canal that you have mastered. Try contracting only the left side, right, front and back and come up with a maximum number for each.
As a bare minimum, you should be doing at least 100 lifts a day. This should only require a few minutes and can be done during your drive to work so there aren’t any excuses. With a little time, this discipline will begin to produce incredible results.
Experimentation Leads to Experience
The truth is, unless you actually do these exercises, you won’t see results. Only experience and trial and error will lead to wisdom.
Always trust your body and use your intuition. If something doesn’t feel right to you, don’t do it. Only when you engage in your practice intentionally and safely will you see real benefits.
With that in mind, these exercises are meant to be fun and playful! You are developing a new relationship with parts of your body that may have not gotten much attention in the past.
New emotions will begin to arise. This is a time for healing, transformation, and life empowerment. As you practice, you will begin to hone new skills and gain supple, juicy responsiveness to your lady parts.
If you don’t see improvement right away, keep at it! Don’t get discouraged. Continued practice will always lead to dexterity in your pelvic muscles. Soon you will be able to grip, pulse, and notice a brand new sensitivity.
Do Not Over Exercise
Avoid the tendency to want to overdo it.
Because many of these muscles are more delicate, you won’t necessarily feel any soreness or fatigue like you would if you had gone to a gym and lifted weights. This doesn’t mean your body isn’t tired.
Take ample time to rest and give your Yoni a break to develop softness and recover. Imagine having never been to a gym before when all of the sudden you’re working out twice a day 7 days a week. Your muscles would be so fatigued you wouldn’t be able to get out of bed in the morning. The same is true for your Yoni.
Begin your practice gradually. It’s better to ease into it slowly and grow into relationship with your body. Take the time and listen to your Yoni.