Here's an exercise that has great benefits for sexual life. For women: it tightens slack vaginal walls and reduces tendency toward so-called frigidity or orgasmic impairment; for men: it reduces tendency for premature ejaculation and impotence. For best results this exercise should be performed beginning with 10 repetitions each, adding five additional repetitions a week until a maximum of sixty rounds is performed a day.
- Step One: Sit erect in any comfortable position, hands palm up on thighs.
- Step Two: Focus attention on the anal region, beginning with awareness of the floor or chair exerting pressure up against the buttocks and then pinpoint consciousness upon the anus.
- Step Three: Inhale a half-lungful of air, swallow and retain breath.
- Step Four: Slowly contract the anus to maximum while continuing to hold the breath. N.B. Breath is retained throughout up to step six.
- Step Five: Women: spread pelvic floor contraction forward from the anus until a distinct twitch is felt in the vaginal lips. Men: spread pelvic floor contraction from the anus until a distinct pull is felt upon testicles resting in scrotal sac.
- Step Six: Release pelvic contraction completely, take in a sniff of fresh air and then smoothly exhale fully.
Source: "Ecstasy through Tantra", Dr. Jonn Mumford
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