Читать книгу Tantric Secrets: 7 Steps to the best sex of your life - Cassandra Lorius - Страница 27

These warm-up exercises stretch and loosen the hips, pelvis and inner thighs. Begin by sitting comfortably on the floor with your legs crossed loosely and your back straight.

 Concentrate on your breathing, directing your inbreaths into your abdomen. As you inhale through your mouth, relax your jaw. Relax your throat and open your lungs as the air moves down. Release your ribcage so that your lungs can open fully. Relax the muscles under your ribcage, opening the diaphragm and letting the air fill your belly. Keep your belly soft and relaxed.

 As you breathe, release your lower back. Do this by moving your waist from side to side, letting the rhythm move upwards so that your upper back, shoulders and neck are gently undulating. Let your back uncoil, and keep moving your shoulders from side to side to release tension. Let your neck join in. Once your back feels more flexible, spend a little time releasing your neck. If you don’t suffer from neck pain, you can roll your head around your neck slowly and gently. Let it fall backwards as far as is comfortable.

 Now lie on your back with your buttocks touching the wall and your legs straight up, resting on the wall. Settle your spine into the floor. When you are comfortable, let your legs slide open, and exhale as you hold the stretch. Slowly slide your legs together again as you inhale. Do this several times.

 Sit comfortably upright, with your legs opened out in a ‘v’ shape. If you are practising with your partner and are quite flexible, you can sit on the floor facing each other with your feet touching. Bend forward for a few minutes, loosening up the muscles and tendons before reaching forward to hold your partner’s hands. Using the weight of your partner as a gentle counterbalance, let your upper bodies rotate in a circle together. Be very careful not to pull too hard and strain a muscle. If you are practising alone, bend forward and place your palms on the floor between your legs. Allow your body to rotate as you gently push against your hands.