Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Asanas for strengthening the pelvic girdle

Today's set of exercises continues to focus on strengthening the muscles around the pelvis, which includes muscles like the gluteus. Strengthening these muscles gives you control over your movements and stability while performing sex. The more control over the muscles, the less the strain on the heart and lungs, thereby giving you more control over your orgasm.

Practice the following exercises to strengthen the most utilised muscles while having sex.  Remember, you have to be regular in your practice to see the difference.

Caution: • These asanas should not be done on a hard surface as this can injure the knee joint.  Please use a mat. Those suffering from knee pain should use a cushion

• Those with excessive lower back pain should avoid raising the knees very high in Exercise 2

• Those suffering from upper back ache, chest pains, tennis elbow or wrist and elbow problems should not attempt Exercise 4.

Exercise 1

• Bend down on your hands and knees, palms below your shoulders and body parallel to the floor. Look straight

• Raise one leg so that it is parallel to the floor

• Raise one leg to the side

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

• Repeat with the other side.

Exercise 2

• Bend down on your hands and knees, palms below the shoulders and body parallel to the floor. Look straight

• Raise one leg up and bend the knee so that the foot points up, as shown

• Now, bend your leg from the knee to its side, as shown

• Hold the position for 10-30 seconds

• Repeat with the other side.

Exercise 3

• Turn your body to one side and bring one foot forward (approximately two feet ahead of the other)

• Raise both the arms straight above your head, holding both palms together

• Bend the back knee and shift the front knee back so that both the knees are in line, as shown. Exhale and move the upper body forward, as shown, keeping the arms and upper body in a straight line

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

• Repeat with the other leg.

Exercise 4

• Lie down on your stomach, elbows bent and placed close to the body, hands beside the chest, soles facing up and chin on the ground

• Place both the knees on the ground; push the upper body up, lifting your hips, chest, shoulders and chin off the ground

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

• Return to the starting position.