Ασκήσεις πρίν το σεξ και το shibari (αγγλικά)

Exercises



Let us take you through different useful exercises for the recipient. These may be just as helpful for givers, since they all help you to use your sexual energy to your benefit. There is no specific order, neither do you need to do all of these al the time. Exercises do four things:
They help you to wake up meridians, which allows for a more efficient and even flow of Ki energy.

Flexing and warming up your muscles and joints, which is both helpful to your general state of health and well being and will be useful during sessions.
Exercising as such is a form of concentration and meditation, which will help you to improve your focus.
Especially when you work out together, exercising is fun, relaxing and very good for the bonding between partners.
Not all these excersizes are easy to do by yourself, so it will be helpful - even if he does not do the exercise himself - to have the giver around to be able to help, especially in the early stages of your development.

Excercise 1 - Flexing your loins

 

Sit down on the floor (on a pillow or a mat if you like). Bring your feet in front of you and place the soles of your feet to each other. Now (you may use your hands to do so) bring your feet towards your body as close as you can. Make sure the soles remain touching.

Place your hands on the floor behind you and rest on them - keep your spine straight. Bring your knees down towards the floor as far as you can (stop where it starts to become uncomfortable - slowly build up every time you exercise).

Close your eyes and concentrate on the different sensations in your body. Feel your toes touch each other, feel your muscles, your back and the weight on your hands and try to feel what the body is telling the brain. Do this for about ten minutes or so, then very slowly return to a normal sitting position.

The objective of this exercise is a first encounter with your body and its energies as well as the different sensations. On a physical level this will help you to relax your loins and pelvis and make more room for movement in your hip joints. In general, this exercise opens up the space in your pelvic area, which in turn allows for more room for your intestines and various organs. This a a very relaxing experience.

Exercise 2 - Lotus

 

If you plan to master the classic Lotus position, this is the easiest way to do this. Sit down and fold your legs over each other (with the help of your hands if you need to). Next stretch your spine, place your hands behind you and rest on them, while trying to bring both your knees to the floor.

The Lotus position is very difficult for most people and in general not easy to maintain. The objective is to sit in a relaxed position with a perfectly straight spine. This is healthy and helpful to your meridian system, but it requires long training, even to the Buddhist monks who are masters at this and seem to be able to do it effortlessly. The latter is not case, they have been training for many years - usually ever since childhood - to be able to do this.

There are bondages, based on the Lotus position. However, these are simply not for everybody, so if this is too stressful for you, just do not go there. There are many other fun things to do.

Exercise 3 - Flexing knees and ankles

 

As explained, your legs play an important role at various levels. They form part of the energy highway and play a role in your gravity and balancing system, they carry your weight and allow you to move about. The joints in your legs (ankles and knees) allow you to bend them, but they are also an important part in your body's suspension and break system. All the more reason to keep them in good shape. The more flexible they are. the better.

This exercise flexes and strengthens the ligaments. Kneel down with your legs apart and bring your buttocks down until you can sit on them, in between your folded legs. Now turn your feet so the toes point away from your body and the sides of your feet rest on the floor. Straighten your spine and fold your arms on your back. Try to relax. Find out what individual part of your body feels any strain and respond to it by trying to relax it. This will probably not work the first time, but as you practice, you will be able to do so. At a later stage you will bless this exercise many times, since it teaches how to respond to and prevent muscle cramps.

Hint - You can respond to muscle cramps in limbs very effectively by "playing piano". If you feel a cramp coming up in an arm, move your fingers as though you were playing the piano. If you a cramp coming up in a leg, do the same thing with your toes. This will usually help to prevent most of the cramp.

Two important notes: (1) Do not use force to get into this position. You should be able to get into it through relaxing, not through using force. So if at first you don't succeed, that is not a problem, just keep trying, concentrate and relax. (2) If you have ever had any ligament, knee or ankle problems, ask your doctor first before trying this exercise.

Exercise 4 - Achilles tendon and balance

 

A note in advance: Not everybody can do this exercise to its full extend, simply because not everybody has the same length of tendon. If you cannot do it to its full extend, don't worry about.

The objective here is balance and flexing and strengthening the all important Achilles tendons (in the back of your heel). What you is squad, clasp your arms around your knees, try to bring your heels to the floor and sit like that, preferably without any strain. As we said, not everyone is physically able to do this. If you can't, just sit of your toes and try to remain still and well balanced. Especially in the early stages, there is a risk you may fall over, so this is where a helping hand of the giving partner will be useful to avoid injury.

Exercise 5 - Full stretch

   

I n short: stand up, spread your legs, bend over and grab your ankles. Yes we know, this is easier said than done.

Keep your legs straight. The objective is to stretch and flex just about every major muscle in your body and few people can do this in one go. It simply takes times to make your muscles flexible enough to be able to do this. This is likely not to work for you the first time. secondly, if you have an overweight problem, you NEED to consult your doctor first before trying this, because you may do serious damage to your spine if you try.

Once you are able to grab your ankles, try and bring your torso to your knees as far as you can (simply pull on your ankles to do that. and yes, you WILL feel your muscles, especially the upper abdominal's.

Additionally this exercise will help you to cope with the somewhat strange sensation that happens, whenever the head is below the heart (a light feeling in your head, due to increased blood flow to the brain). That might be helpful in later stages, when the two of you get to the level of certain suspended bondages.
In case you need to build up flexibility, touching your toes (with your legs straight) will help you to be able to master this exercise.



Exercise 6 - Spine, hip, abdominal and shoulder control

 

This is a difficult exercise and a serious workout. Lay down on the floor on your back and stretch out your arms in a crucifix position, legs parallel and ankles touching. Bring up your legs until your legs and body form a 90 degree angle. Make sure your palms are flat on the floor.

Now slowly bring your feet towards one of your hands. Keep your legs stretched and go as slow as you can. Your feet should never touch the floor, but come as close to it as you can. Remember to maintain an regular breathing pattern while you do this.

Once you have brought your legs to one side. Bring them up again slowly, rest for a while and then bring your legs to the other side. Up again and so on for something like five to ten times.

The objective of this exercise is twofold. First of all this will strengthen your spine and the two major joint groups attached to it, your shoulders and your hips. Secondly it targets all the muscle groups that support and steer your spinal column, improves their strength as well as their flexibility and in general makes your body more flexible and stronger.

Bear in mind that this truly is a tough one. Make sure that you cannot hurt your ankles. In the beginning you will not be able to "hold their weight" and they will fall to the floor. Make sure there is something there to absorb the impact (such as a pillow or a mat).