HI #GYNEGIRLS AND #PREGGOS!
It’s Dr. DRAI- I’m back. Now you know I want to make sure that you ladies are taking good care of yourselves, and keeping your private areas healthy as well. A healthy anal and genital area is of great importance both for general well-being and great sex. Let’s discuss three yoga poses and three breathing exercises that have the following effects when done together in a series:

1. Stimulate the physiological functions of the genital and anal area.
2. Correct muscle weakness and anatomical problems of the anal and genital region.
3. Increase sexual drive and abilities.
4. Produce a stimulating response that spreads upwards along the spine and revitalizes the whole body.
5. Stimulate the physiological functions of the respiratory tract and help against infections in the airways.

The exercises are very good to start each day with, or to do before going to bed at night.

POSE 1

Place your hands and knees upon the floor. Kneel backward so that your buttocks go backward and down towards your feet and stretch your arms foreword. Breath out and then take a deep breath in, filling your lungs 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 not be exhausting. Relax your anal muscles completely again. Repeat the squeezing and relaxing 3-5 times.

Empty your lungs. Rise on your hands and knees again. Relax a while in this position and then you can repeat the exercise if you wish.

POSE 2

Lie on your back on the floor with your arms along your sides and relax. Breath out. Then breathe in deeply while relaxing all your muscles.

Next, breathe out, and squeeze your anal muscles and pull your anal opening as deeply inward as you can. However, do not strain when squeezing. After having breathed out, relax your anal muscles again.

Repeat breathing in and breathing out while squeezing 3-8 times, but not so much that you get exhausted.

POSE 3

Lie on your back on the floor. Breath out deeply. Swing your arms in an arch 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 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. Relax your anal muscles completely again. Repeat the squeezing and relaxing 3-5 times.

Swing your arms back at the same time as you empty your lungs. Relax and repeat the exercise if you wish.

BREATHING EXERCISE 1

Sit upon a pillow on the floor with your legs crossed and your back straight. Empty your lungs. Breathe in, counting to 4. When breathing in, try to do it in three stages that proceed smoothly into each other: first breathing in from your diaphragm, then your chest, and lastly using the muscles surrounding your shoulders. Hold your breath, counting to 16, then breathe out slowly, counting to 8.

BREATHING EXERCISE 2

Sit upon a pillow on the floor with your legs crossed and your back straight. Take 10 rapid deep breathes in and out after another.

When breathing in, try to do it in three stages that proceed smoothly into each other: first breathing in from your diaphragm, then your chest, and lastly using the muscles surrounding your shoulders.

After the last breath in, hold your breath with your lungs filled counting to 10, then breathe out.

BREATHING EXERCISE 3

Sit upon a pillow on the floor with your legs crossed and your back straight.

Empty your lungs. Close your left nostril with the fingers of one of your hands. Breathe in through your right nostril, counting to 4.

When breathing in, try to do it in three stages that proceed smoothly into each other: first breathing in from your diaphragm, then your chest, and lastly using the muscles surrounding your shoulders. Hold your breath, counting to 16. Then close your right nostril with your fingers. Then breath out through your left nostril, counting to 8.

Breathe out. Once you have breathed 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 on the floor and relax for 2-5 minutes. This relaxation will increase the effects of the exercises and make you recover if the exercises have made you tired.

Concentrate upon relaxing your legs first, then your lover’s body, then your upper body, then your arms and shoulders, and at last your head and face. When the whole body is relaxed, try not to think about anything, and relax your whole body even further.

Until next time #GYNEGirls and #Preggos…

 Dr. Drai