Body Freedom Exercise (1): Fit For Sex

4 Freedoms Exercises

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.

Body Freedom Exercises
Exercises To Do On Your Own
Fit For Sex

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.