2
Lie on your back on a not too soft surface, knees drawn up and hands loosely on your abdomen. Inhale slowly until your belly bulges. Hold the breath for a moment. Woman firmly close vagina and anus (man: squeeze penis and anus firmly closed). Keep squeezing shut while slowly exhaling. Do not squeeze! Then release the tension of your sphincter muscles. Do this exercise 10 times.
Gnostotheca  8606