How to do Kegel exercises with a Yoni Egg

Kegel exercises are simple voluntary contractions of the muscles in the pelvic floor. The pelvic floor is a set of ligaments and muscles situated at the base of the pelvis and designed to support the urethra, bladder, intestine and, in women, the uterus.

These exercises are named after the US gynaecologist A. Kegel, who designed and promoted their use after discovering how beneficial they are in preventing various disorders of the female genital and urinary apparatus. The aim of Kegel exercises is therefore to improve muscle tone and strengthen the pelvic floor.

Why practise Kegel exercises?

 

Some factors can debilitate the pelvic muscles: the main contributors are pregnancy and natural childbirth, obesity, frequent weight lifting and menopause. Relaxation of the pelvic floor can cause significant discomfort, which can have a negative impact on everyday life, both in a sexual and a general physical sense.

 

Practicing Kegel exercises on a daily basis can improve the firmness and resistance of the pelvic floor and therefore Kegel exercises can be used by women for prevention and rehabilitation in many areas:

  • urinary incontinence

  • uterine prolapse

  • anorgasmia (inability to reach orgasm)

  • childbirth and post-partum.

How to perform Kegel exercises for the rehabilitation of the pelvic floor

 

Kegel exercises can be performed anywhere and at any time of the day, whether sitting, standing, lying down or bathing, because they are completely “discreet”. No one will notice that you are doing these exercises.
Simple controlled movements are required to perform them:

  1. First of all, it is important to empty your bladder completely (performing Kegel exercises with a full bladder can weaken the pubococcygeus muscle and cause subsequent problems in completely emptying the bladder)
  2. Contract the pelvic floor muscles for 5-10 seconds (to recognise and locate the pubococcygeus muscle, the main muscle of the pelvic floor, try interrupting the flow of urine for a few seconds while urinating)

  3. Slowly relax the same muscles for the same period of time

  4. Try not to move your legs, buttocks or abdominal muscles during Kegel exercises, focussing only on the contraction-relaxation of the specific area

  5. Repeat this 10 times, 2-3 times during the day

 

At first, it can be difficult to contract the pelvic muscles for 10 seconds: if this is the case, start by contracting them for 4-5 seconds and then gradually increase the contraction time to 10 seconds.

Pelvic floor training with a Yoni Egg

 

It is possible to use a Yoni Egg, a natural egg-shaped stone or crystal shaped to be inserted into the vagina, useful in helping identify and thus exercising the pubococcygeus muscle.

Take care not to excessively strain the pubococcygeus muscle when you start practising the exercises: this could lead to muscle fatigue and the opposite of what is desired (i.e. a loss of urine), so at first it is important not to train the pelvic floor for sessions any longer than 10-15 minutes at a time.

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Kegel exercises and urinary incontinence

 

Urinary incontinence does not always require medication. Often, in such situations, Kegel exercises are very useful in strengthening the pelvic floor muscles that support the bladder. People suffering from urinary incontinence should perform Kegel exercises while imagining interrupting the flow of urine, contracting and releasing the pubococcygeus muscle for a few seconds. The alternation of contraction and relaxation, repeated several times, strengthens both the urinary sphincter and the pelvic floor muscles, reducing uncontrolled urinary leakage.

Kegel exercises for vaginal muscle tone

 

Kegel exercises are also suitable as a remedy for the prolapse of the pelvic organs. Women who have had a natural (vaginal) birth may experience a loss of tone in the vaginal muscles at an early stage. In these circumstances, Kegel exercises are strongly recommended (after at least 4 weeks following childbirth and approval from your gynaecologist) for the complete recovery of pelvic muscle tone. Using a Yoni Egg also develops more strength and helps improve perception of the effectiveness of the exercises.

Kegel exercises and pregnancy

 

Kegel exercises are particularly effective for pregnant women, in order to train the pelvic floor for the imminent effort and relaxation it will undergo during the expulsion phase of vaginal delivery.
Women who regularly practice Kegel exercises say they give birth more easily: this simple exercise of the pubococcygeus muscle helps develop the ability to control muscles during labour and childbirth. In addition, in some cases Kegel exercises during pregnancy also help prevent the development of haemorrhoids.

Kegel exercises and sexual pleasure

The effect of Kegel exercises in the area of sexual gratification is extraordinary: both men and women can achieve excellent control over orgasm and greater awareness of the function of their genitals. As previously suggested, the use of a Yoni Egg, or Vaginal Egg, in this area also helps to make the exercises more effective.

The advantages of Kegel exercises in the area of sexual activity are:

 

  • Increased sensitivity and pleasure during intercourse for both partners
  • Enables achievement and amplification of orgasm (Kegel exercises are effective in cases of anorgasmia and loss of sexual appetite, especially in women)

 

For men, these exercises allow greater control of ejaculation and aid in maintaining erection if practiced regularly, as confirmed by several scientific studies.

When can you see the first results?

Training the main muscles that make up the pelvic floor is very useful in rehabilitation or preventing various disorders in the genital-urinary and sexual areas. Exercising with these exercises daily, several times a day, makes it possible to achieve concrete results within a few weeks. However, the first improvements in the area of sexual activity will only be noticed after 3-4 months of regular Kegel exercises.

Where to buy a Yoni Egg

In order to start practicing, you can buy your Yoni Egg in specialized shops or online.
Make sure you buy only certified Yoni Eggs which are especially created for intimate use, made from naturally processed stone without the use of dyes, silicones or waxes, which could otherwise irritate the vaginal mucosa.

 

YogicYantra is an Italian brand, specializing in natural products for Yoga and meditation, that sells certified handcrafted stone and crystal Yoni Eggs online.

 

Find their products at http://www.yogicyantra.com