This exercise strengthens lower abdominal muscles and relieves lower back tension.

The Black Tortoise is recognized as a symbol of both longevity and prosperity. In ancient China, it was thought that the creatures could live up to 10,000 years, and were considered the wisest animal of all. The Black Tortoise’s movements are slow and deliberate, sometimes imperceptible. But it’s small movements and relentless forward progress culminate in a lifetime of accomplishment and wisdom. The black tortoise teaches us to slow down, to take smaller steps, and to build our strength with patience and mindfulness.

In today’s world, cultivating our awareness can seem harder than ever, as our attention is usually divided between a myriad of activities, stimuli, and devices. This exercise will help you to learn to listen to your body, as tiny, nearly imperceptible movements are often much more difficult than fast, explosive ones. The black tortoise teaches us to delay our gratification, to enjoy the inner silence and peace that comes when we calm ourselves, and to find joy in action itself.

Technique: Lying on your back, bend your knees and place your feet shoulder-width apart. With your arms by your side and your neck long, flatten your back on the floor, lengthening and flattening both your spine and your pubic bone. Imagine that every one of your vertebrae from your tailbone to the top of your neck is lying flat against the floor. Inhale, and lift only your pelvis off the floor, simultaneously squeezing your yoni egg and lifting it upwards towards your cervix. Hold it at the top of your inhalation for 5 seconds before you exhale. Then, release your contraction and gently arch your back. Fully relax your muscles. Repeat 9 times.

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