Reclaim your 4 Freedoms through awareness and action. Manifest the ideas you’ve just read about by engaging in these exercises. Delight your body, awaken your mind, open your heart, and free your soul. Exercises are organized under the following headings: Body, Mind, Heart, Soul, and Integration. They are further divided into activities for experimenting on your own or with your partner. If you like, you can also do the solo practices at the same time as your partner does them. In addition, some partner exercises can be adapted for individual enjoyment—use your imagination. A note for all exercises: the pronouns he and she are used interchangeably throughout, meaning that the exercises are for both men and women unless specifically designated for male or female. Cultivate a sense of playfulness, experimentation, and adventure in your practice.

PC Pumping—contracting and relaxing the pubococcygeous muscles in your genital area—is your most important exercise for physical sexual fitness. To first feel this muscle group, stop and start the flow when you are urinating.

PC Pumping has many benefits for both men and women, including:

• preventing or relieving incontinence
  
  
  
• keeping a healthy prostate
  
  
  
• increasing frequency and strength of orgasm for women
  
  
• strengthening erection capacity
  
  
  
• delaying ejaculation
  
  
  Time for Exercise: four minutes
  
  Properties Required: none
  
  Steps:
  
  
  
  1. Inhale slowly through your nose.
     
     
     
  2. Count to five as you gently hold your breath.
     
     
     
  3. Exhale slowly through your nose.
     
     
     
  4. Inhale again and slowly tighten your PC muscles.
     
     
     
  5. Hold your breath for a count of five as you hold the PC contraction.
     
     
     
  6. As you slowly exhale, relax your PC muscles.
     
     
     
  7. Repeat 24 more times.
     
  
  
  Endeavor to keep the rest of your body relaxed during your PC contraction.
  
  Comments:
  
  

  You might find that, as you contract your PC muscles, other muscles tighten as well, such as your abdomen, shoulders, and buttocks. If you make PC Pumping a regular part of your life, you will gradually be able to stay relaxed while you contract specific muscles within the PC group. You can do PC Pumping anywhere and anytime, even while you are engaged in other activities such as driving, talking on the phone, or waiting in line. Build up to 100 or more PC squeezes per day.

  
  
  
  Author's Bio
  
  

  Al Link and Pala Copeland own and operate 4 Freedoms Relationship Tantra. They regularly host lover’s romantic weekends near Ottawa Canada, and weeklong retreats in exotic locations. For more information call toll free from Canada or USA: 1-800-684-5308 International long distance: 1-819-689-5308. Visit their website www.tantra-sex.com and their blog www.askaboutloveandsex.com or send email: 4freedoms@tantraloving.com They have four books published including Soul Sex: Tantra for Two, New Page, 2003; The Complete Idiot’s Guide to Supercharged Kama Sutra, Penguin, 2007; Sensual Love Secrets for Couples: The Four Freedoms Body, Heart, Mind and Soul, Llewellyn 2007; Tantra Step by Step: 28 Days to Ecstasy, Llewellyn 2007.