Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

The back, especially the lower region of the back, can suffer a lot of strain during sex. The lower back and the pelvis are rarely exercised in every day life. Strengthening the back and keeping it supple helps take the pressure off the pelvis, thereby increasing your stamina and your sexual performance.

Practice the following exercises to strengthen the lower back and you will feel more confident and comfortable while having intercourse. But again, you have be committed and regular in your yoga practice to see the results.

Caution: • Those with peptic ulcers, hernia or hyperthyroidism should not attempt Exercise 1 and 2

• Those who have had a slip-disc should avoid Exercise 3

• Those with severe back problems or enlarged thyroids should avoid Exercise 4

• Exercise 4 and 5 should not be performed on a hard surface as it might hurt the knee joints - use a mat.

Exercise 1

• Lie down on your stomach, legs straight, feet together, soles facing up and forehead on the floor

• Place your palms beside the shoulders, with your elbows tucked close to the body

• Inhale, slowly raise your head and upper body, keeping your navel on the floor and elbows bent, as shown

• Hold the position, breathing normally

Exhale as you slowly return to starting position.

Exercise 2

• Lie down on your stomach, keeping your legs straight, feet together, soles facing up and forehead on the floor

• Place your palms beside the shoulders, with elbows tucked close to the body

• Inhale, slowly raise your head and upper body, straighten your arms and arch your back, as shown

• Hold the position, breathing normally

• Exhale as you slowly return to the starting position.

Exercise 3

• Sit with your back straight and legs stretched

• Inhale and raise your arms

• Exhale and stretch forward. Hold your ankles or the big toe, pulling your body down and resting the forehead on the knees, as shown

• Hold the position for 10-30 seconds, breathing normally.

Exercise 4

• Sit on your knees, placing them apart and stretch your feet out

• Lean back, grasping the right heel with the right hand and the left heel with the left hand

• Push the abdomen forward, drop the head back and arch your back as far as you can

• Hold the position as long as comfortable, breathing normally

• Slowly release one hand, then the other and return to the starting position.

Exercise 5

• Bend down on the knees, with your palms under your shoulder, fingers facing in front, knees in line with your hips and soles facing up

• Inhale and stretch one leg up as high as possible, keeping your hip muscles tight

• Stretch out the opposite arm, keeping the shoulder in line with the ear

• Hold the position for 30-60 seconds

• Repeat with the other leg and alternate the arm.