Fitness with Yoga Exercises - Energy Meditation Zeal Rigour Excercise

Asanas to strengthen the pelvic girdle

The function of the pelvic girdle (the hips and sacrum) in the body is to provide support and protection for the internal organs and to connect the torso and the legs. It is also plays a key role during sexual activity. It needs to be flexible, strong and agile as the muscles are put through quite a bit of strain. Stronger muscles put less strain on the heart and lungs and allow a man to maintain a steady heart rate throughout the sexual act.

Today's exercises will help strengthen your pelvic girdle and make it more flexible so that you are comfortable and at ease during the sexual performance. It will also strengthen the muscles that you are likely to strain during the act, since you do not normally use in your daily life.

Caution: These asanas should not be done on a hard surface as they can hurt 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 backache, chest pains, tennis elbow or wrist and elbow problems should not attempt Exercise 3.

Exercise 1

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

•  Exhale and raise one leg, foot pointing up. Keep the leg straight and parallel to the ground

•  Tighten the hip and the pelvic muscles and hold it for 30-60 seconds, breathing normally

•  Repeat with other side.

Exercise 2

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

•  Slowly raise one leg up and bend the knee in a way that the foot is pointing up, as shown

•  Tighten the hip and pelvic muscles and hold the position for 30-60 seconds, breathing normally

•  Repeat with other side.

Exercise 3

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

•  Raise one leg, with your foot pointing up

•  Bring your chest down so that your chin and chest are just above the floor

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

•  Repeat with other side.