by Con Margaritis
pelvic floor
This exercise can be done anytime and anywhere. It can be done lying down, sitting in a chair or standing. Squeeze your pelvic floor and then relax. This is the same muscle you contract to stop urinating. You can also practice the following:
- Squeeze and release for 1 minute.
- Squeeze, hold for 5 seconds then release. Continue this for 1 minute.
- Squeeze, hold for as long as you can then release. Continue this for 1 minute.
Each week increase these times by 1 minute.
pelvic floor & breath
Begin this exercise lying down or sitting comfortably in a chair.
Bring your awareness to your body by relaxing your neck shoulders, arms, spine, hips, buttocks and legs.
Shift your awareness to your breathing. Follow the inhalation and the exhalation for a few breaths and observe where you are breathing.
Now begin to incorporate contracting the pelvic floor. As you breath in, contract the pelvic floor and imagine the breath coming down into the pelvic floor.
As you exhale, relax the pelvic floor and the whole body. Begin this practice for 5 minutes a day.
As you keep practicing you may increase the time spent doing this exercise.
pelvic floor, breath and lovemaking
The previous exercise may be incorporated whilst you are with your partner. Follow the sequence as before and now combine exhaling and relax whilst entering your partner.
As you begin to withdraw, simultaneously inhale and contract your pelvic floor without fully withdrawing.
As you move towards your partner again, relax and exhale.
The slower you do this exercise the easier it will be to stay present feeling and being attentive to your body as well as what is happening with your partner.
Remember to have fun and relax whilst doing this exercise.
If you stress it will defeat the purpose of doing it and be counterproductive.
prostate gland
One of the functions of the prostate gland is semen ejaculation. When the penis is stimulated the prostate swells with secretions. After the prostate gland swells to its maximum capacity, it undergoes a rapid series of contractions until it shrinks to its normal size. These contractions squeeze the secretions from the prostate, through the urethra, into the penis, and then out the tip of the penis. Every time the prostate contracts and relaxes; it draws sperm from the seminal vesicle. It is possible for a man to experience up to twenty-one contractions. Since ejaculation is a function of the prostate gland, someone with prostate problems may experience as little as five contractions or in some cases only one contraction. Because orgasms are composed of the contractions, problems of the prostate will affect orgasm.
Herbs to improve prostate function:
- Maca powder is a natural safe herb for improving sexual function and impotence. Contrainciated if taking cholesterol lowering or blood pressure lowering drugs.
- Pygeum africanum extract is effective in treating prostate hypertrophy
- Saw palmetto is a rejuvinating tonic used for impotence and infertility. Often used in combined formula with Pygeum.
- Progesterone Dr Peats
- Gingko- improve memory loss, vertigo, ringing in the ears, depression and mental alertness.
- Selenium, Zinc & Boron
- Pumpkin seeds –eaten daily for their essential fatty acid and zinc content.
- Chaparral
- Gravel root
- Hydrangea Arborescens
- Horsetail
- Stinging nettle
- Co-enzyme Q10
lifestyle factors affecting the prostate:
- Pharmaceutical drugs
- Recreational drugs
- Alcohol
- Stress
- Excess refined salt
- Fried foods
- Late night eating
- Overeating
- Eating quickly or not chewing properly
- Excess raw, cold, sweet, meat, eggs, dairy products, fats such as lard and butter (avoid hydrogenated fats such as margarine altogether) oils, oily food such as nuts and seeds (especially peanuts) foods containing concentrated sweeteners.
lifestyle factors that weaken the Kidneys and the Bladder:
- Lack of sleep at night time
- Inadequate rest
- Too much exercise or physical activity
- Overwork
- Excessive ejaculating
- Being too cold or too hot
- Too much Alcohol, caffeine, sugars, drugs, meat, refined salt, processed foods
- Stress/Being in “flight or fight”/sympathetic arousal, running on adrenaline
- Pushing oneself when tired or exhausted
- Feeling fearful or insecure
recommended reading list
The Tao of Sexology – Dr Stephen Chang
The Art of Sexual Ecstasy – Margo Anand
Sex Matters – Osho
Freedom Other books by Osho
Way of the Superior Man – David Deida
Enlightened Sex Manual – David Deida
Sexual Energy and Yoga – Elisabeth Haich
The Sacred Prostitute – Nancy Qualls-Corbett
Urban Tantra – Barbara Carrellas
Tantric Orgasm for Women – Diane Richardson
Tantric Sex – Diane Richardson