Yogic philosophies the world over, although diverse, meet on a common ground, in that all of the practicalities involved are directed at enhancing the life force energy or Prana, the fuel which indirectly runs our overall well being. It can be described as the one factor responsible for driving our healthy existence, our sense of feeling alive and well, the spark of curiosity, the seed of exploration, and the catalyst that compels us toward communion. So, the reproductive health too is a function of Prana.
But more than just a driver of procreation or of the pursuit of pleasure, our sexuality inspires, animates, and draws us into passionate love affairs with both intimate partners and the world around us. Through intention, sexual energy can be directed to help cultivate total health.
The following sequences send energy and oxygen-rich blood to the organs in your pelvic bowl (such as the colon, bladder, rectum, and reproductive organs).
1. Awaken the body consciousness
In a cross-legged seat, hold your hands open to the sky with your pinky fingers touching. Breathe into your pelvic bowl 5 times while setting an intention for this practice. Raise your hands over the crown of your head and slowly brush them over your head, down the back of your neck, and then over your heart (shown). At your solar plexus (located at the pit of your stomach), bring your hands to your back and brush over your kidneys, then down your legs all the way to your feet. Repeat three times.
2. Shake it till you make it
Inhale and exhale through your mouth and begin to vigorously shake your arms. Allow this vibration to oscillate throughout your entire body. Keep your feet grounded but allow your knees, hips, and arms to bounce, wiggle, and shake. Let your skin and muscles be loose and relaxed, and notice how this vibration feels in your body and pelvic floor. Repeat for 1–2 minutes, switching up the rhythm and pattern, then pause and scan your body.
3. Marry Energy with Breath
Stand with your feet just wider than hip distance, with a slight bend in your knees. Extend your arms in front of your navel as if holding a large ball, keeping your elbows soft. Feel an inhalation move up your spine; with your palms facing up, draw your hands closer to your body and lift them skyward, pulling the energy up from your root. When you reach your crown, extend your arms forward and release down in the circular shape, exhaling back to your root. Repeat 5–10 times.
4. Garland Pose (Malasana), with Pulsation
Step your feet wide, with your toes angled toward the front corners of your mat. Create active feet by lifting and spreading your toes and by pressing evenly through all four corners of your feet. Allow your shoulders to completely relax and your arms to dangle in front of your legs as you come into a squatting position, keeping your knees over your ankles. Holding a squat, pulse your seat up and down an inch. Repeat 5–10 times.
5. Wide-Legged Standing Forward Bend (Prasarita Padottanasana)
Turn your feet parallel to one another, with your toes angled in slightly. Interlace your fingers behind your back and keep a micro-bend in your elbows as you widen across your chest. Maintain- ing this length in your spine, hinge at your waist and fold forward, bending your knees as much as you need in order to release your spine.Let your head hang heavy and feel your neck relax. Stay here for 5 breaths.
6. The Warrior pose (Skandasana)
Step your feet wide apart, with your toes angled toward the front corners of your mat. Bend your left knee, tracking your knee over your toes; keep your right leg straight and place your hands wider than shoulder distance while extending your heart forward. Hold here as you take 5 deep breaths, then move to the other side and hold for the same amount of time. You can also move with your breath continuously for a total of 10 breaths.
7. Wait for eight!
With soft knees and your feet just wider than hip distance, draw figure 8s with your hips. Vary the speed and circumference; play with changing directions. Repeat for 1–2 minutes.
8. Belly dance of the breath
Stand with your feet at hip distance and place your palms on your abdomen, index fingers resting just above the pubic bone and thumbs touching one another higher on your belly. Breathe into your belly and pelvis for 5–20 breaths while observing the sensation in your body