Yoni Egg Exercises
Yoni eggs were designed to enhance kegel exercises by adding weight and resistance. To begin using a Yoni Egg, insert her into your vagina with the larger end going in first. If you have a drilled Yoni Egg the tip with the string will be pointing down. Once the jade egg is in place, you can begin using her!
The practice of contracting and releasing your pelvic floor muscles. Properly performed kegels can be tricky; make sure you are only contracting your pelvic muscles not your butt, abs or thighs. Once you have identified the pelvic floor muscles your ready to start kegeling!
The perfect Kegel:
Doing your kegels correctly is vital when working with your Yoni Egg. You first want to make sure you are contracting the correct muscles, to do so, contract your pelvic muscles without flexing your abdomen, thighs or buttocks. Your pelvic floor muscles are like a hammock that hold all your womb parts up and in place. If you are having a hard time trying to finding your kegel muscles, try laying on your back or try using the restroom and stopping your urine midstream. Make sure not to hold your breath, you should be able to breathe through your contractions.
- The basic: Start by contracting and hold for 5 seconds then relax. Once you are able to hold for 5 seconds try longer intervals of 10-15 seconds. Repeat contractions for 5 minutes a session.
- The quickie: Contract and hold for 1 second then relax. Continue the 1 second intervals for 5 minute sessions.
- Combine the the basic and quickie for an advanced 5-10 minute workout.
*Make sure to have your Yoni Egg in for the optimal workout!
Kegels can be performed standing up, sitting or lying down.
If you are a beginner and your Yoni Egg won't stay in, try lying down on your back while you do your work out. Once you have trained and strengthened your muscles try standing up during kegel exercises.
Squat position: Stand with you legs shoulder width apart, bend your knees and squat. Hold the squat and begin kegels; squeeze and release.
Lunge position: Stand with on leg in front of the other and bend your knees in a lunge position. Hold the lunge and begin kegels; squeeze and release.
This exercise can only be done with a drilled Yoni Egg. Attach a string to the jade egg, begin performing kegel exercise. During the contraction and squeeze phase give your Yoni Egg light tugs creating resistance. Don't pull so hard the egg is removed from the vagina. Continue to do resistance training like you would a regular kegel workout.
Yoga with a Yoni Egg:
Yoni Yoga is increasing in popularity and a great way for you to connect more intimately and spirituality with your self.
Yoni Yoga is a connection of the physical, mental and spiritual exercises with an emphases on the pelvic floor. Use your Yoni Egg while contracting and releasing your pelvic floor muscles at the same time you practice pelvis focused yoga moves. During each yoga pose, concentrate on deep controlled breathing while making a conscious connection with your womb space. Yoni Yoga is used to strengthen, heal and promote a healthy womb space for every stage of womanhood. Insert your yoni egg during a yoga sequence. During each pose add in a kegel or two. Focus on more pelvic centered poses.
Vaginal weight lifting:
Similar to the concept of resistance training, the process of vaginal weight lifting is the exact same concept of doing your kegel exercises, except you have added weight/resistance. Attach the weight to your yoni egg with a heavy-duty string like hemp, or dental floss. Stand with feet shoulder width apart, insert your yoni egg and hold on to the weight with your hand until the yoni egg is tucked away inside of you. Next, gently release the weight so it's hanging in between your legs. Start your kegel contractions by lifting and squeezing your pelvic floor, use your vagina, perineum and anus at the same time.
- Do not use heavy weights as it could strain your pelvic floor muscles. We recommend using another yoni egg as a weight or something no more than 5oz.
The practice of performing kegels with your yoni egg while in the pelvic tuck position. The pelvic tuck position is commonly used durning the Barre routine. Tucking during each movement will allow more focus on the pelvic floor and giving you a more advanced work out. Tucking refers to a having a heavy tailbone while your behind is tucked inward with a straight back. Tucking movements should be tiny pulses not big.
This is an advanced exercise, make sure you have mastered the perfect kegel before trying the Yoni Tuck.
If you are having trouble keeping your balance, try holding on lightly to the back of a chair.