want to stretch yo u r back, and open your chest as much as possible. A fte r you've opened the diaphragm, you can roll on back, and keep rolling back and fo rth u n til yo u're able to rest yo u r shoulders on the flo o r w ith o n ly your pelvis supported by the barrel. When you can do this, y o u r whole torso w ill be opened fo r deeper breathing.
This exercise o fte n elicits a fear o f falling in many people and is akin to the same feeling of loss o f co n tro l th a t comes w ith orgasm or "fa llin g in love". Fear not, you w o n 't fall. Pay a tte n tio n to y o u r breathing and notice where on the roll you tense up and stop yourself. W ork these places back and fo rth u n til they open. T H E PE LV IC BOUNCE. You are now ready to move fu rth e r dow n the body and in to your pelvic area. As yo u're lying on the flo o r w ith y o u r knees up, raise your hips o ff th e ground and bounce yo u r pelvis.
at this tim e : y o u r breath w ith y o u r pelvic rota tio n . Practice it very slo w ly; be sure yo u r breath goes o u t when y o u r pelvis comes fo rw a rd . Pay a tte n tio n to how you tense yourself by moving m ore muscles than are necessary to do th is simple rocking o f the pelvis. T ry to relax those extra muscles. Once you've got it, y o u 'll begin to see how natural the phenomenon o f pelvic movem ent is. Breathe and do this pelvic rock fo r at least five minutes, paying a tte n tio n to yo u r breath . . . being sure th a t yo u r breath is "d ra w n in through the genitals" when the pelvis tilts back, and goes o u t th rough them when th e pelvis tilts fo rw a rd . Y ou may fin d th a t now yo u are getting some vib ratio n s, some shaking and tingling on th e inside o f y o u r legs. This m erely means th a t the energy flo w has moved downward. Slapping y o u r legs together or rubbing and lig h t massage make these feelings more co m fo rta ble.
yo u r pelvis o ff the ground, one vertebrae at a tim e u n til you are resting on y o u r shoulders and feet.
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N ow come back dow n reversing the process, letting yo u r pelvis stay cocked fo rw a rd or up u n til the last m om ent. Be sure to come back dow n one vertebrae at a tim e. Y o u r stomach is
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Strange things m ay start happening now; all o f a sudden yo u r neck may get tense, o r a headache may sta rt, or you may feel pain some other place in yo u r b o d y. S top if you feel tension com ing in to yo u r neck. As yo u r pelvis
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moves it is m ost com m on to get tension reflected back up in to yo u r neck, because he neck and the pelvis w o rk together. The way you hold y o u r head and th e w ay th a t you hold yo u r pelvis are coordinated, so as you begin to loosen up y o u r pelvis, the tension may s h ift up to y o u r neck. If so, start again . . . start back w ith massaging yo u r neck, get yo u r breathing started sm oo th ly again, paying a tte n tio n to it as you go along, and again slo w ly w o rk up to y o u r pelvic movem ent. W ith a little w o rk, yo u r neck should release again. Do this same th in g — massage plus starting over again — fo r tension anywhere else in yo u r body. During th e day, as you go about yo u r life, pay a tte n tio n to th e am o u n t o f tension you hold in yo u r pelvis when you d o n t need to . . . w hile w alking, dancing, o r m oving in any way. Then tr y to see how yo u reflect this to yo u r neck. If you can catch this sequence often enough you can save yourself a lo t o f tension headaches. PA N TIN G . One way o f rap id ly starting the breathing pattern and increasing y o u r tin g lin g is to pant w ith the chest o n ly. The sequence is:
draw air in to yo u r chest and pant six times, then do one long exhalation. Repeat this sequence a b o u t 10 tim es and yo u r breathing and tin g lin g w ill be started. Do this a fte r any in te rru p tio n in y o u r exercises to q u ickly resume yo u r previous level o f "charge” . PE LV IC L IF T , (snake-like lif t o f pelvis). This is a yoga and dance exercise w h ich is designed to emphasise the proper m o tio n o f th e fin a l pelvic movements o f the orgastic refle x. It also gets yo u r energy, w hich has been aroused b y yo u r breathing, in to y o u r fe e t . . . g ro unding the energy, in o ther words. The pelvic lif t is sim ilar to the way a snake lifts o ff th e ground, one vertebrae a t a tim e. Start b y ta kin g a breath in and cocking yo u r pelvis back; then as you expel yo u r air o u t (remember to imagine yo u r air coming in and o u t through yo u r genitals) raise
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Then tu rn over and bounce it the other way. (If you are male and you have an erection d o n t do this p a rt!).
grounding yo u r energy in to the flo o r (the w all, in this case) or in to yo u r feet. Do this 5-10 times slow ly. Remember to breathe in and o u t o f y o u r genital area. ON A L L FOURS. This exercise is sim ilar to the last exercise, but turn e d over. Y o u r feet are against th e w all; rock yo u r pelvis back (inhaling) and then come forw ard w ith y o u r pelvis (exhaling), pushing w ith y o u r hands on
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It is helpful to p u t yo u r feet against the wall as you bounce. Bounce yo u r pelvis vigorously at least 25 tim es on each side. This w ill awaken yo u r pelvis and it w ill begin to come alive. This exercise may release stored anger; if this happens, h it o r beat a p illo w . P E LV IC R O C K IN G . Lying on y o u r back again, place yo u r hands on yo u r pelvis, and, as you take a breath in, let yo u r pelvis rotate back, arching y o u r back very slig h tly. A t this pon t, it is im p o rta n t th a t you begin to change the emphasis on y o u r breathing. You have been breathing in and o u t through your nose and m outh. N ow begin a kin d o f m ental gymnastics to change the origin o f your breath . . . it should now be centred on y o u r genital area. In o ther words, im agine y o u 're p u llin g the a ir in through y o u r genitals a nd exhaling o u t through the same place. But keep yo u r m outh open, and keep sighing as you exhale. Y o u r firs t m otio n is to slig h tly cock y o u r pelvis back as you take a breath in , and then as you let it o u t, let yo u r pelvis rotate fo rw a rd . H o ld the pelvis there u n til yo u're ready to inhale again. Y o u r pelvis may w ant to bounce. A llo w th a t to happen any tim e it feels com fortable. So it's breathe in — pelvis back, and breathe o u t — pelvis fo rw a rd . If you have tro u b le doing this and im agining yo u r breath is com ing in and o u t y o u r genitals at the same tim e, practise just the breathing part u n til you've g o t it. Once yo u 're sure o f yo u r pelvic movement, drop yo u r arms to y o u r side and continue the movem ent in a relaxed manner 15 tim es. Your exhalation should be a letting-go. Y o u r stomach sh ouldnt be tig h t. Do n o t force the movement. Just rock y o u r pelvis forw ard very lig h tly , letting air o u t. This pelvic ro ta tio n is the proper way to th ru s t during intercourse. If you do not let your pelvis rotate freely, you can o n ly ithrust rig id ly , w ith y o u r whole torso. Once you get the hang o f pelvic ro ta tio n , y o u 'll prefer i* to whatever you've been doing. Now at the same tim e you exhale, reach downward w ith y o u r arms. Do this about 10
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liftin g o ff the flo o r, one vertebrae at a tim e u n til yo u 're on yo u r shoulders, feet on the wall. Hold here u n til you feel like coming dow n. You can begin to get the feeling o f using the extensor muscles on the fro n t o f y o u r thighs to pull the pelvis up and fo rw a rd , and o f
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n ot tig h t at this p o in t: it should be relaxed w ith the pelvis up and fo rw a rd . Begin the sequence again b y taking a breath and cocking y o u r , pelvis back o n ly when y o u 're ready to breathe again. Do this exercise in a very slow movement. Practice this at least 8-10 tim es each session. This, as I said, is th e fin a l m ovem ent in an orgasm: th a t is, the pelvis moved forw ard, breath o u t, feet grounded. It is most critica l to feel the spreading o f excitem ent th ro u g h o u t yo u r b o d y, especially how y o u r energy bounces back fro m the ground or y o u r feet to yo u r pelvis. B IO E N ER G ETIC B R ID G E . This exercise is really an exaggeration o f the last exercise that you did. Sometimes b y exaggerating, the feeling o f th e muscles can be b rought to y o u r a tte ntio n far m ore easily. I d o n t recom m end this exercise fo r everybody; it's p re tty strenuous- Just do it if you wish to fu rth e r cement yo u r feeling o f pelvic activation. Place yo u r fists underneath yo u r heels. Then slo w ly bring yourself up on yo u r head, bridging, like wrestlers do, fro m yo u r head to yo u r heels. As you breathe, let yo u r pelvis rotate back in the same easy
breathing manner th a t you used in pelvic rocking. Breathe fo rw a rd and back in this alternative position to get the feeling o f moving yo u r pelvis. What yo u 're starting to do now is to get in to the concept o f "g ro u n d in g ” , o f getting y o u r energy movem ent dow n in to your feet. A t the same tim e, you are getting yo u r pelvic m ovement and y o u r breath better coordinated. G R O U N D IN G A G A IN S T A W A L L . Put y o u r feet up against a wall and do y o u r breathing movement, rocking y o u r pelvis back as you inhale; now exhale, rocking it fo rw a rd and
the flo o r and pushing against the wall w ith yo u r heels. Then come back slow ly to y o u r starting position. Do this one 5-7 times.
A ll these exercises are ways o f getting your energy dow n in to yo u r feet, and o f pushing up w ith yo u r pelvis. As you do them, you may begin to feel tig h t and tense again. If tension occurs, you must go back and fin d where you're holding on. Y ou may have stopped breathing, so start again. As you begin to pay a tte ntio n to where you're holding on, y o u 'll fin d th a t many tim es the inguinal area (the area just above the pubic hair) and the belly are very tig h t.
NEXT WEEK
The vaginal squeeze. The Japanese testipull. Squatting.
times, then stop reaching and just breathe and rock y o u r pelvis back and forw ard. This is the m ajor movem ent th a t you want o synchronise
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