Caution: Do not do this exercise if you have neck injuries.

This exercises strengthens your muscles, strengthens the stomach meridian, and opens the spine.

In Kung Fu, one of the most important mantras used during meditation is “Om Mane Padme Hum”. It is used to cultivate an attitude of loving compassion towards all living things.  

Gen Rinpoche, an expert on Buddhism, explains,"The mantra Om Mani Pädme Hum is easy to say yet quite powerful, because it contains the essence of the entire teaching. When you say the first syllable Om it is blessed to help you achieve perfection in the practice of generosity, Ma helps perfect the practice of pure ethics, and Ni helps achieve perfection in the practice of tolerance and patience. Päd, the fourth syllable, helps to achieve perfection of perseverance, Me helps achieve perfection in the practice of concentration, and the final sixth syllable Hum helps achieve perfection in the practice of wisdom.”

In English, this phrase literally translates to “The Jewel Is In The Lotus”. There is another level of meaning known to those who have studied tantra, one that is at once more literal and profound. The jewel is recognized as the lingham (penis) and the lotus is symbolic of the yoni (vagina). It is believed that through the sexual act of non-attached and unconditional love, one may be able to progress more rapidly through their progress towards spiritual development.

As a student of the Keggel practice, you can use this mantra at anytime when you are doing these practices. You may find that by repeating the mantra, it will help you bring your awareness back to the cultivation of your sexual energy. The way your body moves in this exercise mimicks the upward and outwards unfolding of a lotus petal as it blossoms.

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, breathe in, squeezing your yoni egg and lifting it upwards towards your cervix. Slowly raise your hips off the floor by tilting your tailbone upwards, lifting your pelvis off the floor, and continuing to slowly lift one vertebrae at a time until you have lifted your body as high as it can comfortably go. Imagine that you are the petal of a lotus flower, blossoming, reaching outward and upward. Hold the pose and your breathe for a moment, continuing to squeeze your yoni egg. Then exhale, and bring your hips back down one vertebrae at a time to rest on the floor. Repeat this exercise 9 times.

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