Sex: 21 Illustrated Sex Positions Based On The. Kama Sutra

Size: px
Start display at page:

Download "Sex: 21 Illustrated Sex Positions Based On The. Kama Sutra"

Transcription

1 Sex: 21 Illustrated Sex Positions Based On The Copyright All rights reserved. Kama Sutra Adriano Valentino 2016 Adriano Valentino The contents of this book may not be reproduced, duplicated or transmitted without direct written permission from the author. Under no circumstances will any legal responsibility or blame be held against the publisher for any reparation, damages, or monetary loss due to the information herein, either directly or indirectly. Legal Notice: This book is copyright protected. This is only for personal use. You cannot amend, distribute, sell, use, quote or paraphrase any part or the content within this book without the consent of the author. Disclaimer Notice: Please note the information contained within this document is for educational and entertainment purposes only. Every attempt has been made to provide accurate, up to date and reliable complete information. No warranties of any kind are expressed or implied. Readers acknowledge that the author is not engaging in the rendering of legal, financial, medical or professional advice. The content of this book has been derived from various sources. Please consult a licensed professional before attempting any techniques outlined in this book. By reading this document, the reader agrees that under no circumstances are is the author responsible for any losses, direct or indirect, which are incurred as a result of the use of information contained within this document, including, but not limited to, errors, omissions, or inaccuracies. Table of Contents Introduction Chapter 1: The Toad Chapter 2: The Rider Chapter 3: The X

2 Chapter 4: The Curled Angel Chapter 5: The Peg Chapter 6: The Bandoleer Chapter 7: The Squat Chapter 8: The Perch Chapter 9: The Plough Chapter 10: The Classic Chapter 11: The Bridge Chapter 12: Standing Up Chapter 13: Speed Bump Chapter 14: Splitting Bamboo Chapter 15: The Basket Chapter 16: The Good Spread Chapter 17: Hit The Spot Chapter 18: Tight Squeeze Chapter 19: The Galley Chapter 20: The Kneeling Wheelbarrow Chapter 21: Happy Anniversary Chapter 22: Leapfrog Chapter 23: Bent Cowgirl Chapter 24: Down Dog Chapter 25: Happy Girl Chapter 26: Jungle Gym Chapter 27: Jumping Jack Chapter 28: Sideways Chapter 29: Hamstrings Chapter 30: Hanging Thrust Chapter 31: Sloth

3 Chapter 32: Lazy Lap Chapter 33: Bouncy House Chapter 34: The Wonderful V Chapter 35: Rocking Boat Chapter 36: Triangle Chapter 37: Sexy X Chapter 38: Twisted Lock Chapter 39: Slippery Slope Chapter 40: Queen s Throne Chapter 41: Clinging Tree Chapter 42: Balance Trick Chapter 43: The Clip Chapter 44: Double Stack Chapter 45: The Surrender Chapter 46: The Hero Chapter 47: The Frog Chapter 48: The Romantic Glow Chapter 49: Round Peg Chapter 50: Kneeling Stand Chapter 51: The Cross Chapter 52: Relaxed Chair Chapter 53: Laying Lotus Chapter 54: Sex Leg Chapter 55: Ballerina Chapter 56: The Magical Hilltop Chapter 57: The Cowboy Chapter 58: The Rocking Roller Chapter 59: The Fan

4 Chapter 60: The Octopus Chapter 61: The Eagle Chapter 62: Hanging Scissors Chapter 63: The Starfish Chapter 64: Classic Dog Chapter 65: Glowing Arc Chapter 66: The Stool Chapter 67: Hound Dog Chapter 68: Sultry X Chapter 69: The Canoe Chapter 70: The Avalanche Chapter 71: The Deep Slip Chapter 72: The Hinge Chapter 73: The Parrot Chapter 74: The Candle Chapter 75: The Proposal Chapter 76: The Lotus Blossom Chapter 77: The Mermaid Chapter 78: The Submissive Tiger Chapter 79: The Gallery Chapter 80: The Clasp Chapter 81: The Sitting Ball Chapter 82: The Side Pike Chapter 83: The Egyptian Sphynx Chapter 84: The Corinthian Chapter 85: The Visitor Chapter 86: The Red Star Chapter 87: The Black Widow

5 Chapter 88: The Stairs Chapter 89: The Lady Rider Conclusion

6 Introduction Sometimes when a relationship has past the honeymoon stage, it needs something new to spice it up and make it like new again. This illustrated book on various Karma Sutra sex positions will give you some great ideas on how to jump start that process again. Some positions included will be for the lazy at heart while others will appeal to the athlete in you. Enjoy!

7

8 Chapter 1: The Toad The toad is a sex position that is very easy to do because it utilizes elements of the missionary position. It involves having the woman lie back on a flat surface while the man lies on top of her. The woman s legs are open and bent at the knee while the man lies between her legs and penetrates her slowly. The higher the woman s legs are, the greater access to penetration the man has. He moves in and out of her while the woman controls the intensity of penetration by wrapping her legs around him. The women can control how much pressure he exerts on each thrust by wrapping her legs around his buttocks and gently exerting control by use of her feet on his butt. This is a very intimate way to have sex, as it s slow and prolonged; great for the most intimate relationships or reconnecting.

9

10 Chapter 2: The Rider This is similar to the Reverse Cowgirl position where the girl straddles the guy but facing away from him so that her ass is toward his face. The man is lying on a flat surface so that she is able to sit on his penis. She leans forward, balancing herself on his knees with her hands while she slides her pelvis up and down on his penis. He can help with balance by lightly placing his hands on her hips. This position does not require a lot of flexibility because there is no contortions of limbs in order get into this position. Because the woman is on top, she is able to choose how deep the penis penetrates and the sensitive spots it hits inside of her. She can also dictate how fast or slow they go. This position could be tiring for woman because she s exerting all the energy. Also the lack of control might mean the man orgasms before the woman is ready for him to. For maximum pleasure, teamwork is essential.

11

12 Chapter 3: The X This sex position is also known as Crisscross and it involves intertwining of limbs in a way that can only be done if both partners are lying on a flat surface. Partners lying opposite each other and crisscross their legs to form an X. The man penetrates the woman and she can assist with his thrusting by holding his hands. Obviously this sex position is a bit athletic, good for times a couple is feeling adventurous. It lends itself to shallow sex where the guy might actually brush constantly against the clitoris with his penis thus enhancing sensation for the woman.

13

14 Chapter 4: The Curled Angel This is also known as the sexy spoon. It s an excellent position to adopt in pregnancy or when the guy has a small penis. This is because lying curled up on the side with your feet drawn up against your chest narrows the vaginal canal, which increases the surface area for stimulation when the penis is small. The man thrusts easily into her from behind and can use the position to reach around and caress her breasts, pinch her nipples or lick and bite her neck as he thrusts. The woman can help out by pushing backwards while the man thrusts forward and encouraging him with verbal cues like moaning, groaning and screaming. This is an excellent position when the couple is feeling lazy or wants to draw out the experience without risking cramp from holding uncomfortable positions.

15

16 Chapter 5: The Peg In this sex position the man is at the bottom lying flat on his back with the woman lying on top of him. The man s legs are stretched out and parted while the woman s legs are closed and also stretched out. If the man is well endowed, this position enables him to go deep because the woman s legs are closed. This position also has a high degree of intimacy associated with it because the partners lie face to face and are able to see every reaction in each other s face. This position also encourages a lot of deep kissing while thrusting, as the man runs his fingers down the woman s back and ass and uses her ass as an anchor to enable him go even deeper.

17

18 Chapter 6: The Bandoleer This is a relatively simple sex position where the female lies back, lifting both her knees towards her chest, resting her feet on his chest. While her feet rest on his chest, his forearms rest on her knees. As the man thrusts into her, she grabs his thighs to pull him closer so he can go deeper into her. The more the man presses down on her knees the more pleasure she receives.

19

20 Chapter 7: The Squat This position ensures that the woman experiences amazing sensation. The man lays down flat on the bed after a suitable period of foreplay with the woman squatting on top of him and that s about it. The woman controls the rhythm by raising and lowering herself over the guy, hands placed on the bed, or intertwined with his, or on his chest. If she s feeling raunchy and adventurous she could get a hold of his hair and pull; assuming it s long enough. That could also work as her anchor. The turn on of this sex position is that it stimulates the woman in ways she never thought possible due to the fact that she controls the points of contact between her vagina and his penis. She also controls the rhythm and depth of penetration as well as the speed assuming that the guy does not prematurely ejaculate out of overstimulation. The disadvantages of this method are that the woman might feel ridiculous squatting atop the guy. It s also difficult for her to maintain her balance. If she tips forward, that could mean some pain for the guy. This method is popular with women however, and the men love it, too.

21

22 Chapter 8: The Perch This is a classic one for the sex at work crowd. The man sits in a chair or stool while the woman perches on his lap. This position can be achieved totally naked or fully clothed with minimal adjustments to facilitate penetration. The woman sinks onto the man s penis and she controls the rhythm by rising and dropping onto his penis again and again. The man helps by thrusting upwards, hands locked around the woman s waist. The woman can gain greater leverage by using the man s knees or a desk to rest her hands on. Speed, depth of penetration and hitting the right spots are all in the woman s hands. The man s hands are able to indulge in nipple play to further stimulate the woman or reach forward and caress her clitoris even as he thrusts into her.

23

24 Chapter 9: The Plough This is a rather athletic position where the woman lays on her elbows at the edge of the bed or whatever surface. The man stands between her legs and lifts them to waist height his waist height. He holds onto her legs like the handlebars of a wheelbarrow or plough and pushed into her from that position. The woman supports her weight with her hands and the strength of her man holding her up. A great deal of strength, agility and athleticism is needed to successfully achieve orgasm with this position. It s a great one for partners who are into fitness and good health or if one partner is significantly smaller than the other and therefore easy to lift. It s a good position to have after a long period of foreplay when both partners are both almost ready to come.

25

26 Chapter 10: The Classic This sex position is a variant of the missionary position where a pillow is placed in the small of the woman s back thereby lifting her hips. This puts her in the perfect position for the guy to thrust into her and achieve deeper penetration. This position is also more intimate because partners are facing each other and the ease of entry engendered by the cushion means that hands and mouths are free to do some exploring of their own via caresses, kisses, back scratching, biting, licking, moaning and hair pulling. Since the position is comfortable, the sex can go on for a long time without risk of injury or cramp. Deep penetration and prolonged thrusting also means that there is a higher probability that the woman will achieve orgasm.

27

28 Chapter 11: The Bridge If you re a strong, flexible and bendy man, this is the sex position for you. It entails the man bending over on his hands and feet to make a bridge, while the woman sits on him like a rider on a horse. The woman has to be tall enough for her legs to reach the ground because she is the one to move up and down on the man s penis since he is unable to move in his position. This position is potentially dangerous and not for the faint hearted or weak.

29

30 Chapter 12: Standing Up This sex position requires height compatibility. The woman stands in front of the man, facing away from him and toward a wall. She leans her hands against the wall and bends slightly, presenting her behind to the man. The guy might have to bend slightly in order to penetrate her depending on their respective heights. This position is great for hitting the woman s g-spot. The fact that the woman is able to thrust backwards as the man thrusts forward, using the wall as leverage means that this position is advantageous to both of them, assuming that they don t mind standing throughout the session. The fact that they re facing away from each other might be a turn off, but the couple can still connect by the guy stimulating her breasts and clitoris. A clitoral vibrator can also be used to achieve orgasm for the woman.

31

32 Chapter 13: Speed Bump This position is good for fast passionate sex. The woman lays flat on her stomach with a cushion placed beneath her stomach and hips. The man lies on top of the woman, between her spread legs and thrusts into her. Things tend to heat up pretty fast and furious, and orgasm happens pretty quickly. A turn off of this position might be that the close skin-to-skin contact might mean excessive sweat in hot weather. And it might not be considered romantic. The man does most of the work as he is on top and thrusting into the woman who just lies on the pillows. It might lead to greater enjoyment by the man as opposed to the woman however if he hits it just right, she could enjoy an orgasm as well. Kissing and caressing would be kept to a minimum with this position.

33

34 Chapter 14: Splitting Bamboo This position is great for giving the female her orgasm. It works by The woman lays back on a flat surface with one leg in the air and the other stretched out. The leg in the air can rest on the man s shoulder as he straddles her stretched out thigh. He holds on to her other leg for balance. The position facilitates some animal sex with the man able to thrust deep into her relatively easily while her hands being free means she can fondle her own breasts or stimulate her clitoris as he pounds into her. This position can be held for a really long time while the guy drives the pace. This means that the female can achieve multiple orgasms so both parties are winners.

35

36 Chapter 15: The Basket The man sits on a flat surface with one legs stretched out and the other bent for balance. The woman straddles his lap and is responsible for most of the thrusting. The guy is able to influence pace by holding onto her hips and directing her movements. The position also puts his mouth in direct proximity to her breasts so he is able to suckle her off and play with her nipples as well as deep kiss her while they have sex. This increases the intimacy factor between them so is considered a romantic one.

37

38 Chapter 16: The Good Spread This is another position in which the woman is in the driver s seat. The man lays flat on his back while the woman straddles him. She then spreads her legs as wide as they can go in a split. The woman places her hands on his chest and rocks back and forth. The wider and flatter the woman can spread her legs, the deeper the penetration that can be achieved. This position can be really difficult to maintain because of the stretch of the legs; also may turn painful unless the woman is extremely limber. However, seeing as the woman controls the pace she would be able to know when it s time to change positions. The position really helps in feeling the woman s cervix though that can lead to deeper orgasm.

39

40 Chapter 17: Hit The Spot The name of this sex position literally outlines what it does and that is hit the woman s g- spot. The woman lies down on her stomach with her hips swiveled sideways and her legs bent. The man kneels between her legs, leans his arms on either side of her and thrusts into her. He is responsible for most of the work of thrusting and controlling sensation. The position ensures that he s able to hit her g-spot again and again. Some partners might not like that they are unable to face each other since the woman is face down on a pillow and so it might not be considered romantic.

41

42 Chapter 18: Tight Squeeze The name of this sex position literally outlines what it does and that is hit the woman s g- spot. The woman lies down on her stomach with her hips swiveled sideways and her legs bent. The man kneels between her legs, leans his arms on either side of her and thrusts into her. He is responsible for most of the work of thrusting and controlling sensation. The position ensures that he s able to hit her g-spot again and again. Some partners might not like that they are unable to face each other since the woman is face down on a pillow and so it might not be considered romantic.

43

44 Chapter 19: The Galley This position has the man sitting while resting his weight on one hand leaving the other free. His legs are stretched out. The woman straddles him, ass in his face, leaning forward as she uses her hands to balance between the man s legs. She pushes up and down, controlling the rhythm and pace by lifting and dropping herself onto his penis. The man has one hand free to fondle her breasts, pull her hair or stimulate her clitoris.

45

46 Chapter 20: The Kneeling Wheelbarrow This is a version of the standing wheelbarrow, which is easier because the center of gravity is lower. The woman kneels in front of the man on one leg while the other is stretched out. She leans on the opposite elbow to the leg she s kneeling on. Her man meanwhile kneels behind her, holding on to her hip while he enters her and thrusts forward. This position can be tiring for the woman especially but it s also good for deep penetration so orgasm can be achieved faster.

47

48 Chapter 21: Happy Anniversary The man lies down on the bed with his ass on the end of the bed and his feet flat on the floor. The woman straddles him with one leg on either side and then slides down onto him. The woman controls the rhythm while the man helps out using his legs. This could be a power trip for the woman because she controls everything while the man lays back and enjoys the view. Also if the man is not well endowed it enhances penetration. If the man is well endowed, penetration can be pretty deep, which in some cases may be painful for the woman.

49 Chapter 22: Leapfrog For this position, remember your childhood game of leapfrog. The woman will get on the bed on her knees, then curl over into a ball, remaining over her knees so that her bottom rises into the air. Her face will be against the bed and she can wrap her arms in front of her across her chest, or she can bend them at the elbows and lay her hands beside her face, or she can stretch out her arms above her head, resting her palms in front of her. The man enters her from behind for this position, curling his body around hers as he thrusts. The man can wrap his arms around her to fondle her breasts. He can also play with her hair or stroke her outstretched arms. For this position, the man can support himself either on his knees or on the balls of his feet. This position can be varied to be either very gentle or much more rough. If the man chooses to remain on his knees, the position can remain very gentle, with him penetrating from behind with gentle, easy thrusts. Increasing the surface area of touch (pressing as much skin against each other as possible) can give this position a very romantic feel. By gently stroking the woman s arms, caressing her hair, and pressing against her back and bottom, the man can make this into a very gentle, erotic position. This position is very similar to the Curled Angel except the participants are not laying sideways. For more passionate, rougher sex, the man can rise onto the balls of his feet to aid in thrusting. Doing this means that he can press with his feet, utilizing all of his leg muscles and thrusting with more of a bouncing motion. To increase the pleasure and danger of this rougher method, it s a good idea to wrap the arms tightly around the woman s torso, taking advantage of the easy access to her breasts by reaching around. To make this position even more exciting by adding a little bit of kink, consider using increased interaction with the woman s hair (ONLY with consent of course!). Forming a rope handle of her hair to hang onto while thrusting can add excitement and tension to this position. As always when experimenting with new sexual positions, consent is vital. Listen to each other and figure out what works! The woman can also aid in this position by rotating her hips forward and back, raising her bottom and bringing it down again to aid in thrusting.

50 Chapter 23: Reverse Cowgirl With Pommel For this position, the man starts by laying on his back on a flat surface like the bed. The woman will straddle his waist facing away from him, just as in reverse cowgirl position. However, with this variation, the man will lay on his back with one knee bent. The woman will straddle him in a different way, with one leg between his and the other outside of his hips, so that she is straddling his bent thigh. She will lower herself down onto his penis as with reverse cowgirl position, though this time, she will can use his bent knee for balance. The bent knee acts like a pommel to a saddle, something to hold onto as the woman guides herself over his penis. For this position, the woman can pleasure herself by rubbing against the man s thigh as she moves. The bent knee in this position gives the woman a valuable balancing tool. By placing her hands on the man s bent knee, she can aid herself in controlling the movement of the intercourse and stave off exhaustion. The man also reaps the benefits of being able to simply pleasure her by providing clitoral stimulation with his thigh. By pressing gently on the foot of the bent leg, the man can help the woman as she pleasures herself by aiding her movements. If necessary, the man can bend the other knee, helping the woman to stay balanced and cradling her with his thighs, creating a more intimate position. This position can be slightly tricky for the woman, because placing her leg between his can create a problem: do you see it? When getting in this position, be very aware of where that leg lands, so that you do not kick or knee the man in a sensitive spot! For increased stimulation and an interesting, erotic feel, consider adding massage oil to your use of this position. When engaging in a new sex position, couples likely do not consider the idea of stimulating the feet (unless one of the participants has a particular fetish). The feet are an often overlooked, highly erogenous zone that, when stimulated, can increase the sensitivity and reactions of more vital areas of the body like the penis, clitoris, or vagina. While in the Cowgirl or Cowgirl with Pommel position, the woman has full access to the man s feet. Consider using a massage oil to massage his feet as you attempt this position. Experiment with light, gentle touches, and deep, firm presses to discover what increases stimulation in this position.

51 Chapter 24: Down Dog This is a good position for flexible women and yoga enthusiasts! The position is exactly like it sounds, with the woman entering the downward dog yoga pose, either on the floor or even on the bed. The downward dog pose involves placing palms and feet on the floor and stretching the bottom up to the sky until the back is a straight line and there is a stretch in the hamstrings and calves. The ideal downward dog position forms a sort of triangle shape. The woman will feel a stretch in her hamstrings and calves, and it s okay to bend the knees slightly to relieve this stretch so that the sex can be more comfortable. For the extremely flexible, consider going into one of the yoga variations of downward dog: raising one leg straight up in the air while the rest of the body remains where it is. This leg can then be placed over the shoulder of the man as he enters the woman, giving him stability and aiding the woman in balancing. This also causes the vagina to feel tighter, offering a more pleasurable experience all around! This also leads easily into a standing plow position, should the man decide to lift her other leg and fully support her weight with his arms. When using the original position, the man, standing behind her, can then enter her from behind as she balances on her hands and feet. The man can hold her hips as he thrusts. If the woman bends her knees slightly, she can take the thrusts more easily without losing her balance. Throughout the experience, it may be a good idea (if you re flexible enough!) to walk the hands closer to the feet, rocking the hips back and creating a more intense movement. Another option here is to use a prop, like a stair or a stool, to help the woman maintain the position for the duration. The man can help the woman by pulling up on her hips as he thrusts, taking some of the weight off of her legs and bearing it himself. This is a deep penetration position. The bent-over position of the woman opens up the vaginal walls, leaving room for the man to penetrate very deeply. This means intense stimulation for both the man and the woman! Depending on the woman s height, the man may need to bend slightly at the knees to enter her properly. If either the man or the woman are yoga enthusiasts, doing this position with the aid of a yoga mat is a good idea. It s easy to slip here, so it s not recommended to try this position in socks on hardwood floors!

52 Chapter 25: Happy Girl This is another excellent position for the yoga enthusiast. This position begins with the woman lying on her back with her legs spread in the typical missionary position. The man will enter between her legs, and before he starts thrusting, the woman should raise her feet into the air, with the knees bent at 90 degree angles and the thighs spread apart from one another. The man should press his hands to the tops of her feet, using them for balance and to widen her legs as he penetrates her. Depending on how flexible the woman is, she can straighten her knees or keep them bent. This position is similar to the Happy Baby yoga pose and makes for excellent penetration. From this position, the man can press on the woman s feet to bring her knees and thighs closer up against her chest. This allows for easier penetration and deeper penetration. Because the woman is on her back and has no weight on her legs, the man is in complete control over the depth and rhythm of penetration as he manipulates her legs to his desires. The woman can press her feet against his hands in this position, creating tension, aiding very slightly in thrusting, and contributing to the movement. Because the woman has completely free hands, it s a good idea for her to engage in clitoral stimulation or to even reach down further to caress the perineum. To create a more submissive vibe, she can raise her arms above her head and allow the man to do all the work!

53 Chapter 26: Jungle Gym For the jungle gym position, the couple will need a sturdy chair with a back, like an armchair, couch, or sturdy sitting chair. You could also use the backboard of a bed and some pillows to accomplish this position. The woman begins standing on her knees, back straight and arms in front, facing the back of the chair or backboard of the bed. Then, as if climbing a jungle gym, she places one foot on the arm rest of the chair or on a stack of pillows on the bed. The man can then enter her from behind. She can use the back of the chair or the backboard of the bed as well as the propped-up foot to balance. The man can reach around to play with her breasts, stroke her stomach, or provide clitoral stimulation. The woman can aid in the thrusting by pushing against her propped-up foot, raising and lowering her body. To further enhance this position, the woman can lift the other foot, placing it on the opposite armrest, a second pile of pillows, or just the surface she was kneeling on, coming into a deep crouch. This gives her even more control over the movement and depth of penetration but requires a lot of athleticism!

54 Chapter 27: Jumping Jack For this position, the man needs to lie on his back. He should be relaxed, back completely flat, with legs spread out to the side. The woman should straddle him upright on her knees. She can then slide down onto his penis and adjust the speed of penetration by moving her knees together or apart. Likewise, by bringing his legs together beneath her, the man can thrust upward with his hips and help out in this position. The constant apart and together slide of the woman s knees can be difficult to maintain. This is a great position for the man to get a good view of the woman as she bounces up and down. To make the position even more fun, the man can use his free hands to reach out and stimulate and manipulate the woman s breasts as she bounces. Likewise, the man can place his hands on her hips, helping her to match his movements as they bounce. For this position, avoid allowing the penis to completely withdraw from the vagina: keep the penis safely tucked inside at all times! If you do feel the penis exit the vagina, stop bouncing immediately or risk injury! This is a fun position to stimulate the very tip of the penis, or to allow for deeper, more intense stimulation. Using extra lubricant in this position can make it all the more enjoyable.

55 Chapter 28: Sideways Sideways sex is a less popular and often-overlooked and underrated position. For this position, the woman should start on her back. The man should approach on his knees, and the woman should turn to her side, propping herself up on her elbow. She can then lift one leg, putting it over the man s shoulder, and allow the other leg to lay flat between his knees. He can use her upright leg to balance himself as he enters her from this position. This position may require a lot of flexibility on the part of the woman involved! This is a position that allows for very deep thrust and some serious clitoral stimulation as the man s body gyrates against the woman s. If necessary, the woman can bend the upright leg at the knee to give herself a break in flexibility. While in this position, it may be easy to turn toward the stomach to shift the position into a doggy-style type position. This is an easy transitional position, but also a difficult position to maintain! If the stretch is too much, the woman can bend the leg completely at the knee, pressing her shin against the man s torso as he thrusts while she remains sideways. The sideways entry in this position offers a different vaginal stimulation than more classic positions, and can lead to quicker and more intense orgasm for the woman involved. With a little extra maneuvering, this position can enable deep, quick, intense thrusts, rather than simple, gentle thrusts created by hip gyration.

56 Chapter 29: Deep Lunge This position is just like it sounds. The man should lay on his back and the woman should lunge over him, placing one foot next to his torso, high up, under the armpit or just over the shoulder, and keep the other leg straight out behind her. From this position, she can lower herself onto his penis and have complete control over the angle of thrust and the depth. This is definitely a position for the more athletically-inclined! The deeper your lunge, the deeper the penetration. The woman can keep the movement going by rocking her hips back and forth, deepening the lunge and then coming back up. This is definitely a power position for the woman! The man has free hands to stroke her stomach, breasts, thighs, or provide clitoral stimulation. The more flexible the woman, the closer this position can bring the couple together. If the woman involved can stretch into a very deep lunge, the length of her legs will be pressing against the body of the man. This leads to a large skin area of contact in a different and exciting way. If she can, while deep in the lunge, the woman can lean forward, pressing her torso against the man s. From here she can kiss him, kiss his neck, shoulders, and collar bone, or just press against him for more skin to skin contact.

57 Chapter 30: The Swing For this position, the woman should find a way to suspend herself in the air. This can be done by using a suspension apparatus or by simply placing two tall chairs beside each other and tossing a leg over each one so that the bottom hangs in between. There are many variations of this position, and you can use a couch or the back of the bed or couch instead. The woman should place her legs, bent at the knee, over an armrest, couch back, or bed board, and the man can then support her so that she hangs in the air. Then he can enter her from behind, completely controlling the angle and speed of thrust as the woman rests against him. This is a very erotic position with a dangerous feel as the woman must trust the man not to drop her. Because her hands are free, she can use them to wrap around his neck for better support, or she can use her free hands to pleasure herself. She can also press with her legs or her feet to aid in the movement. A more intense and pleasurable movement can be created if the woman contracts her abdominal muscles to lift her pelvic floor. The man can achieve deeper penetration by bending his knees further to crouch beneath the woman and achieve a deeper thrust.

58 Chapter 31: Sloth For the Sloth position, the couple should use a high, level surface like a counter top, table top, or high bed. The woman places her feet on the high surface and the man should stand behind her, allowing her to wrap her arms around his neck for support as she hangs, supporting herself from the high surface with her feet. Like the Swing position, the man can then enter her from behind, and she can help control the speed and angle of thrust by pressing down with her feet to raise her hips up and down. The man has free control of his arms and hands, and can wrap his arms around her body to fondle her breasts and stomach, or place them on her bottom to aid in moving her body up and down. If the man is strong enough, he can completely support her in this position as she leans on his back and he supports her by grasping her bottom. This frees her arms and hands to caress and stimulate her own body as he thrusts into her. By pressing on the balls of her feet, she can create a satisfying bouncing motion that intensifies the sensations of this position. This position involves very deep penetration, but with a lot of strength, the woman can press herself upward to maintain a teasing, bouncing thrust over just the tip of the penis. This will stimulate her clitoris and G spot and creates an extremely erotic experience.

59 Chapter 32: Lazy Lap For the lazy lap position, the man should begin in a relaxed and comfortable seated (not laying down) position. This is a great position to use if you are using a couch or an armchair. The man relaxes and swings one leg over the armrest or a pillow, leaving room for the woman to sit in his lap, facing away from him, and lowering herself gently onto his penis. From this position, the woman can then lay back against the man, relaxing as well, as both work together to provide movement and thrust. She can enhance the movement by arching her back against him, opening up the vaginal canal and providing room for deeper thrust. The man can initiate movement by pressing up on the leg that is resting over the pillow or armrest, raising his pelvis to thrust into the woman. In this position, both the man and the woman have control over the depth of penetration and the speed of thrust. The man can kiss her neck and ears and reach around to stroke her breasts, stomach, and hips in this position. The woman has free hands and can easily reach the clitoris and the man s perineum for further stimulation.

60 Chapter 33: Bouncy House For this position, a bed is the best choice. The man should begin in a seated position, legs out in front and bent at the knees. His thighs should be parted at a comfortable degree, not touching. The woman can then straddle him, facing forward or away. This is called the bouncy house because of the different sexual movement. In this position, the man bounces his hips up and down, bouncing the woman on top of him, to provide a new and exciting stimulation. This position is not for those for whom sex can be uncomfortable or painful! If you enjoy rougher sex, the Bouncy House is for you. The woman can also help by taking over and bouncing up and down on the man on her own. Be careful not to hurt each other! The stronger the bounce, the deeper the penetration and the more intense the sex. The man can intensify the motion and create an easier ride by raising himself onto his forearms, giving him more leverage and control over his pelvic area.

61 Chapter 34: The Wonderful V This position requires the use of a tall surface, such as a table, counter top, or high bed. The woman should seat herself on top of the high surface and then lean back and support herself with her elbows. Then, legs together, she raises her feet before her, using her abdominal muscles to raise them until her body forms a V shape. The man can then enter her from the front, and has complete access to her thighs and legs, which are highly erogenous areas. This is a G spot position, providing intense stimulation for the woman even as she concentrates on keeping her legs straight and in the air. If she gets tired, the woman can rest her calves or ankles on the man s shoulders, resting her legs and abdominal muscles. The man can also aid the woman by placing his hands on her bottom or the underside of her thighs, helping to keep her elevated. The depth of penetration can be changed by changing the angle of the V, lifting the woman s legs higher for deeper penetration. If the man gets tired, the woman can take over the bulk of the work by pressing her ankles against his shoulders and activating her abdominal muscles to lift and lower her pelvis. This position is an easy transition or exchange to the wheelbarrow position.

62 Chapter 35: Rocking Boat For this position, the man begins by sitting in a cross-legged position. He then leans back, and can support himself with both arms behind him or by leaning on a wall, head board, or piece of furniture. The woman should then kneel over him, straddling him, facing forward and gripping him with her thighs. She can then lower herself onto his penis. The depth and rhythm of penetration are in her control. This position can be longer maintained if the man has something to lean on. This is a great way for the man to relax and allow the woman to do all the work! By leaning on a wall or pillow, he can free his arms to stimulate the woman s breasts or stroke her stomach, thighs, or stimulate her clitoris. The two can rock back and forth together, creating a gentle, romantic encounter.

63 Chapter 36: Triangle This position is a variation of the missionary position in which the woman actually does all of the hard work. The woman should begin by laying on her back. The man can then place himself over her, supporting himself on all fours. He can stretch out his back legs, placing them between the woman s legs and bringing himself closer to her. Think of a relaxed plank position with the man s weight held on his knees and hands. Then, the man should hold himself still as the woman raises her hips to meet his body and slide onto his penis. She then controls the thrusting motion, the depth of penetration, and the speed. The man continues to support himself as she controls the movement. She can make this position pleasurable by pushing upward with her feet, raising her pelvis in rhythmic thrusts. He can use his mouth to orally stimulate her breasts, kiss her neck, kiss her, or he can simply watch and enjoy the view! The woman s arms and hands are also free to caress and stimulate his body.

64 Chapter 37: Sexy X The Sexy X is a control position and not for the faint of heart! The man should begin by laying down on a bed on his back. The woman can then straddle him, facing his feet, and slide down onto his penis. She is now in reverse-cowgirl position. Then, she should stretch her feet out, straightening her legs so that her legs and his form an X. She should then allow herself to come to rest between his legs, flattening out her body. She initiates and controls the movement by pressing up with her hands and forearms, sliding herself up and down. If added leverage is needed, she can grip his feet to aid in her movement. The man can assist the movement by placing his hands at her waist, helping her as she slides her hips up and down. He can also use his hands to touch and explore, adding additional stimulation to this highly erotic position.

65 Chapter 38: Twisted Lock For this position, get the washing machine, dryer, or even dishwasher involved to provide extra stimulation. The woman needs to seat herself on a high perch, like a counter top, a high bed, a washing machine, or even a desk. She should lean back, supporting herself on her hands, placed behind her. The man should stand in front of her, allowing her to wrap her legs about his hips. He can then lean forward to penetrate her from the front. The woman s legs should wrap tightly around his hips, gripping him to her and creating a twisted lock. The more tightly she wraps her legs around him, the deeper the penetration. She can also rotate backward onto her forearms for a more intense experience. Utilizing a washing machine can give this position a lot of added oomph! This is a great way to liven up laundry day. Set a towel on top of the washer, wait for the spin cycle, and get going! The man s arms and hands are free to provide additional, intense stimulation to the woman. If the woman has not rotated back onto her forearms, she can use her arms and hands to caress him as well. The man can use his mouth to kiss her or to orally stimulate her breasts.

66 Chapter 39: Slippery Slope To begin this position, the man should lie on his back. He can keep his legs together or slide them apart, depending on which is more comfortable for him. The woman should then lie on top of his body, keeping her legs together as she slides down onto his penis. Keeping her legs together, the woman should slide herself up and town over his torso and body, keeping a large area of connection. This position causes the vagina to tighten, giving a much tighter feel for the man. It is best to use some lotion, massage oil, or lubricant in this position to make the sliding easier and more erotic. This is an excellent position to attempt in the bath tub! As the woman slides over the man s torso, he will enjoy the feel (and sight) of her breasts sliding across his chest and stomach. Using a massage oil will create a pleasurable experience without the lasting stickiness of most lubricants. The man can assist the woman in her movement by placing his hands at her hips and helping her as she slides up and down. He can also take some of the massage oil in his own hands, pouring it onto her back and massaging her back and shoulders as she slides up and down. This creates an intensely erotic and romantic experience.

67 Chapter 40: Queen s Throne This position is very tricky, but if done correctly gives the woman a throne to lounge on! The man should begin on his back, bending his knees to bring his quads against his chest and pointing his feet up toward the ceiling. The woman will then sit down backward in the chair created by his legs, leaning back against his feet and sliding down over his penis. This can be a difficult position for the man to maintain, but gives the woman a lot of room to caress his balls, his perineum, and the backs of his thighs and glutes. This can be very stimulating position but is often only maintained for a few brief moments! The position allows for very deep penetration. The woman involved must be able to balance well so that she is not seating her entire weight on the man s legs. The man can assist in creating movement by pressing his feet flat against the woman s back to lift his pelvis up and down. If he is flexible enough and wants to add strength and stability to the position, he can also lean forward and grasp his own legs around the angles, steadying himself and creating a more sturdy throne for the woman to sit on.

68 Chapter 41: Clinging Tree This is a position for the healthy and athletic! It requires a lot of strength on the man s part and a bit of athleticism on the part of the woman as well. The man starts by standing, with feet shoulder-width apart and knees slightly bent. The woman then stands facing him and allows him to lift her up to waist height. This is best done by wrapping the arms around the woman s waist. She then allows him to slide her onto his penis, wrapping her legs about his waist to keep herself secure. This may be easier near a wall or a raised surface, behind the man, something that the woman can place her feet on to aid with the lift and the thrusting. It can also be aided by leaning the woman against a wall to take some of the weight off of the man. The man s arms and hands are occupied by supporting the woman, but hers are free to caress him or to stimulate her own breasts and body. By wrapping her arms around him and pressing her body tightly against him, she can increase the surface area of skin to skin contact and create a more intensely romantic experience.

69 Chapter 42: Balance Trick This balancing act requires the woman involved to have some major balancing skills! First, the man starts out by lying on his back with his legs parted. The woman should then place herself between his thighs, sitting down onto his penis. The man can then grip her hips as he moves into her, and she lifts her feet off of the bed, balancing. The man then has full control over the depth of penetration and the speed as he lifts her up and down. This is a true balancing act as the woman s full weight rests on the man! Her hands are free to caress his balls and stimulate the perineum. She can also use her hands to pleasure herself.

70 Chapter 43: The Clip To begin this position the man should lie on his back, thighs together, legs closed. The woman then sits down, straddling him, facing forward. She guides herself onto his penis. Once he has fully penetrated, the woman will then lean back, away from his face and over his legs, supporting herself with her hands or forearms. This is the full Clip position. From this point, she can press against her arms and gyrate her hips to create pulsating movements. The man can stimulate her clitoris while getting a full view of the penetration and movement as it happens. If he is flexible enough, he can reach forward to stroke her belly and her breasts. For a more intense and erotic experience, the woman can take her weight off of her forearms and lay back completely, provided that she is flexible enough and can arch her back enough to provide movement. By doing this, she frees her hands to reach out and caress the man s legs and hips, or she can reach under to stimulate his balls and perineum. He can help her in this position by placing his hands at her hips or her waist or reaching behind to press them against the small of her back. He can then provide support to her as she gyrates against him.

71 Chapter 44: Double Stack To begin this position, the man lies on his back with legs very slightly apart. The woman then straddles him, facing his feet, in reverse-cowgirl position. She guides herself onto his penis, then stretches her legs out in front of her. She can rest her legs either between his legs or to the outside of his legs. It is also an option for the woman to bend her knees to gain greater control over this position. Once she has reached this point, the woman then lays back, pressing the full length of her spine to her lover s torso. She can either prop herself up on her elbows or allow herself to lay fully back, freeing her arms to stimulate herself or to stroke the man s arms. She can also reach down to stroke his legs and his thighs. The man should place his hands on her hips or on her waist, and can initiate movement with gentle thrusts. This is a very romantic position as it allows for a lot of fullbody contact. It s a great place to take a break during a passionate encounter before moving on to a more challenging or deep penetration position.

72 Chapter 45: The Surrender This position is named The Surrender because the woman takes on a fully open and submissive posture to initiate the position. It s very seductive and inviting. The woman should start off on her knees. She then needs to lay back, with legs still bent at the knees, until she comes to a full rest. Her ankles will be tucked under her bottom, her back against the bed. It s best to raise the arms above the head to make this position even more inviting. This is a great position to use when experimenting with a little bit of kink and bondage: tying the woman s wrists to the bed above her head can make this position even hotter. The woman should part her legs slightly to make this position easier on the knees. The man can then penetrate her from the front.

73 Chapter 46: The Hero This is another position that starts with the woman on her back. She should lift up her legs, pulling her knees to her chest, and stretching her feet straight up. The man should then take on a kneeling position, moving forward and lifting the woman slightly so that he can settle her on top of his thighs, elevating her pelvis and giving her a place to rest. He then enters from the front, and has full control over the angle of her legs. He can press (gently) on the backs of her thighs to make penetration easier and deeper. He can also caress the thighs, calves, and feet in this position, giving her a change in erotic sensations. This is a difficult position for clitoral stimulation, but it can be managed if the woman can part her legs slightly!

The Curves of Seduction

The Curves of Seduction The Curves of Seduction Lover s Guide By s Feel the #DeepLove Again क MA The Pleasure That Comes With The Experience Of The Five Senses. of Hearing, Feeling, Seeing, Tasting & Smelling, Assisted by the

More information

Ab Plank with Straight Leg Raise

Ab Plank with Straight Leg Raise Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position

More information

Techniques To Treat Your Pain At Home (512)

Techniques To Treat Your Pain At Home (512) Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.

More information

Try on this 10 minute yoga sequence for size to balance your body and focus your mind.

Try on this 10 minute yoga sequence for size to balance your body and focus your mind. Need a little more energy to start your workday right? From: https://www.workandmoney.com/s/10-minute-yoga-routine Try on this 10 minute yoga sequence for size to balance your body and focus your mind.

More information

Yoga for Kids. Sanford Health

Yoga for Kids. Sanford Health Yoga for Kids What is yoga? Yoga is an activity that involves body and mind awareness, with a focus on posture and breathing. Yoga is designed to bring mental, physical, and emotional health and balance.

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out

U.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting

More information

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial

Yoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial Yoga Home Practice Guidebook Table of Contents Welcome... 1 Study Contact Information... 2 Making the Most Out of Your Yoga Experience... 3 Setting up Your Home Practice... 4 Completing Your Home Practice

More information

EXERCISE GUIDE STRENGTHEN YOUR CORE

EXERCISE GUIDE STRENGTHEN YOUR CORE EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from

More information

ORIENTATION SEQUENCE

ORIENTATION SEQUENCE ORIENTATION SEQUENCE In-Trinity builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training

More information

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up

U.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle

More information

Mindfulness Lesson Plan

Mindfulness Lesson Plan Mindfulness Lesson Plan What is Mindfulness? MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.

More information

Sun Salutation Pose #1 Mountain Pose 1

Sun Salutation Pose #1 Mountain Pose 1 Sun Salutation Pose #1 Mountain Pose 1 Stand upright with feet together and look straight ahead, hands alongside body and palms forward. Lift abdomen inward and upward. Activate quadriceps and evenly distribute

More information

Instructional Task Cards for creating Yoga Stories

Instructional Task Cards for creating Yoga Stories Instructional Task Cards for creating Yoga Stories Directions: Allow for as many days as necessary for students to explore and practice the different yoga cards Place students in groups Allow students

More information

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**

SUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST** At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too

More information

Warm Ups. Standing Stretches

Warm Ups. Standing Stretches Warm Ups Mild warm-ups are a necessity for everyone. The need for warm-ups increases with age as the body becomes less elastic over time. It is recommended that you execute the warm-up routine in this

More information

Yoga Teacher Training. Partner Yoga and Assisting/Adjusting Yoga Students

Yoga Teacher Training. Partner Yoga and Assisting/Adjusting Yoga Students Yoga Teacher Training Partner Yoga and Assisting/Adjusting Yoga Students By: Nancy Wile Yoga Education Institute Yoga Education Institute, 2012 All rights reserved. Any unauthorized use, sharing, reproduction,

More information

Handout 4: Yoga Movement for Chronic Pain

Handout 4: Yoga Movement for Chronic Pain Handout 4: Yoga Movement for Chronic Pain Yoga can be an effective practice for chronic pain management. Instructions for five poses are included here: 1) Seated Lateral Stretch, 2) One-legged Butterfly,

More information

Thrower s Maintenance Program

Thrower s Maintenance Program Thrower s Maintenance Program Elbow at 90 and fixed at side. Pull out with arm keeping elbow at side Elbow at 90 and fixed at side. Pull arm into body keeping elbow at side. Shoulder at 90 and elbow at

More information

Shoulder Exercises for Combined Labrum Repair Rehabilitation Protocol

Shoulder Exercises for Combined Labrum Repair Rehabilitation Protocol Shoulder Exercises for Combined Labrum Repair Rehabilitation Protocol The exercises illustrated and described in this document should be performed only after instruction by your physical therapist or Dr.

More information

KRIYA LOWER BACK AND HIPS

KRIYA LOWER BACK AND HIPS KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,

More information

PARTNER With all partner stretches: communicate with partner and use caution!!

PARTNER With all partner stretches: communicate with partner and use caution!! - warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch

More information

1. Downward Facing Dog

1. Downward Facing Dog 1. Downward Facing Dog Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Inhale as you tuck your toes under your heels. Then exhale to lift your

More information

Yoga for cancer patients, full session By Mary Shall, Ph.D.

Yoga for cancer patients, full session By Mary Shall, Ph.D. Yoga for cancer patients, full session By Mary Shall, Ph.D. 1. Sit comfortably (chair or mat), focus on good posture in spine, shoulders 2. Close eyes & practice Ujayi breathing for 5 minutes 3. Combine

More information

S t r e t c h i n g E x e r c i s e s

S t r e t c h i n g E x e r c i s e s Stretches for side of neck: 1. Sit or stand with arms hanging loosely at sides 2. Turn head to one side, then the other 3. Hold for 5 seconds, each side 4. Repeat 1 to 3 times Stretches For the side of

More information

Vaulting Compulsories

Vaulting Compulsories Vaulting Compulsories The compulsories are seven exercises done in a series by all vaulters. They are the foundation of gymnastics done on the vaulting barrel and the horse. The compulsories are used to

More information

The Ancient Art of Chi Gong. for. Strength & Flexibility

The Ancient Art of Chi Gong. for. Strength & Flexibility The Ancient Art of Chi Gong for Strength & Flexibility The Student/Athlete Educational Foundation, Inc. 12 Manison Street, Suite E Stoneham, MA 02180 781-850-4520 doc@chap.com Abdominal Butterfly (Stretches

More information

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist

Workout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on

More information

Level 1 Conditioning and Stretching

Level 1 Conditioning and Stretching Base Training Exercise Techniqe/Purpose Top Training Exercise Technique/Purpose Base Stance with Overhead Press or Overhead Hold: Base stands in base stance and presses weight up and down. Base Keeps back

More information

Trauma-Informed Yoga Lesson Plan

Trauma-Informed Yoga Lesson Plan Trauma-Informed Yoga Lesson Plan Triggers MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.

More information

Simple Yoga Poses for the Gardener

Simple Yoga Poses for the Gardener Simple Yoga Poses for the Gardener Lateral Stretch for back & shoulders Stand with feet together and knees slightly bent. Begin with left hand on hip and extend right arm overhead in line with your ear.

More information

1. Your anchor: Easy sitting, deep exhales (Sukhasana)

1. Your anchor: Easy sitting, deep exhales (Sukhasana) Airplane yoga: 18 exercises for healthy flying Don't enjoy flying as much as you should? You're tired at your destination? These 18 exercises will set you straight By CNN/Charlotte Dodson 1. Your anchor:

More information

ADAPTED SEATED MOUNTAIN

ADAPTED SEATED MOUNTAIN ADAPTED SEATED MOUNTAIN SEATED MOUNTAIN SEATED MOUNTAIN (ADAPTED) SEATED MOUNTAIN. Sit comfortably on the mat or on a small pillow or yoga block with legs crossed at the ankles, hands in the lap.. Engage

More information

Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist

Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and

More information

Sunrise. Sunset. On your next inhale, Stretch your arms above your head. Push your feet and legs to the ground. Reach your waist and spine to the sky.

Sunrise. Sunset. On your next inhale, Stretch your arms above your head. Push your feet and legs to the ground. Reach your waist and spine to the sky. Stand Up Tall. Take 3 deep breaths. Sunrise. Sunset On your next inhale, Stretch your arms above your head. Push your feet and legs to the ground. Reach your waist and spine to the sky. As you exhale,

More information

Belton High School Marching Fundamentals 2016

Belton High School Marching Fundamentals 2016 Belton High School Marching Fundamentals 2016 Fundamentals of Teaching Fundamentals: 1. Say the name of the maneuver (INSTRUCT) 2. State its purpose (INSTRUCT) 3. Demonstrate it slowly, several times,

More information

TRUE TO FORM COMPANION BOOK FROM PAIN TO PERFORMANCE. Dr. Eric Goodman HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS

TRUE TO FORM COMPANION BOOK FROM PAIN TO PERFORMANCE. Dr. Eric Goodman HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS TRUE TO FORM HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS COMPANION BOOK Dr. Eric Goodman FROM PAIN TO PERFORMANCE. PARt one: Foundation Training Exercises Anchoring...

More information

Elementary Program Five Minute Fitness Ideas

Elementary Program Five Minute Fitness Ideas Elementary Program Five Minute Fitness Ideas These are designed to help your student s transition and prepare mentally for the lesson. The energizing exercises are great when the kids are either really

More information

GROUND COMBATIVES TRAINING STEP-BY-STEP INSTRUCTION MANUAL PICTORAL ANNEX FOR EXISTING TSP S

GROUND COMBATIVES TRAINING STEP-BY-STEP INSTRUCTION MANUAL PICTORAL ANNEX FOR EXISTING TSP S GROUND COMBATIVES TRAINING STEP-BY-STEP INSTRUCTION MANUAL PICTORAL ANNEX FOR EXISTING TSP S Stand Up In Base - This is the most basic technique. It allows the Student to stand up in the presence of an

More information

Hatha. camel, hanuman. Meduim. Footnotes: Carolyn Weatherson, Teacher Training Manual, (Guelph: Maha Pura Publishing, 2010), 113.

Hatha. camel, hanuman. Meduim. Footnotes: Carolyn Weatherson, Teacher Training Manual, (Guelph: Maha Pura Publishing, 2010), 113. yoga BUILDER Name: Hatha camel, hanuman Difficulty: Meduim 1 Powerful Pose tall in Mountain Pose, inhale and lift your arms over your head keeping your palms to face each other. Your arms, fully extended,

More information

Changing positions. 1. Turn the patient often (at least every two hours or so).

Changing positions. 1. Turn the patient often (at least every two hours or so). Changing positions If a patient must spend a lot of time in bed, changing positions and keeping his body aligned is important. It can help: exercise his joints him breathe better improve blood flow prevent

More information

Mobilising. Mobilising

Mobilising. Mobilising Shoulder Rehabilitation Exercises (See attached information supplement) P1 of 7 1) Arms relaxed, circle your shoulders by shrugging the shoulders up, then drawing them back, down and forward. 2) You can

More information

Running and Yoga: Perfect Together

Running and Yoga: Perfect Together Running and Yoga: Perfect Together Yoga provides the perfect balance to keep your runner s body healthy. Here are a few reasons why. Adding a few key yoga poses into your workout will not only improve

More information

OVERVIEW FOR STUNTS FLYER BODY POSITIONS

OVERVIEW FOR STUNTS FLYER BODY POSITIONS TCI MODULE 6 Stunts Level 1 Page 1 of 11 OVERVIEW FOR STUNTS FLYER BODY POSITIONS *** NOTE *** For instruction purposes, we will assume regular flyer positions in this manual. That is, it is assumed that

More information

RULES POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES

RULES POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES RULES 2018-2019 POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES Copyright 2014 International Yoga Sports Federation (IYSF) Second Edition, 2016. All rights reserved. Except for brief quotations

More information

Tadasana Variation 7. Thighs back, buttocks in (with two helpers)

Tadasana Variation 7. Thighs back, buttocks in (with two helpers) Tadasana Variation 7 Pro ps 2 ropes or belts, Thighs back, buttocks in (with two helpers) 2 helpers This variation produces a similar effect to the previous one but with a different method. Stand in Tadasana

More information

Jump Rope Skills

Jump Rope Skills Jump Rope Skills 2018-2019 Jump Rope Skills Introduction Jumping rope is a fun fitness activity that is shared all over the world. It is an indoor/outdoor activity that needs little space or equipment.

More information

Baseball Training Program

Baseball Training Program Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,

More information

Soft-Over-Ball. Exercise Chart.

Soft-Over-Ball. Exercise Chart. Lay on your stomach, your head on your hands. Contract your thighs. Press your pubic bone into the mat while lifting your belly-button as if an ice cube was underneath. Place the Mambo Max Soft- Over-Ball

More information

CHAPTER 4 ADVANCED GROUND-FIGHTING TECHNIQUES

CHAPTER 4 ADVANCED GROUND-FIGHTING TECHNIQUES (FM 21-150) CHAPTER 4 ADVANCED GROUND-FIGHTING TECHNIQUES After achieving an understanding of the basics of ground fighting, other elements of fighting on the ground are added. These techniques, however,

More information

Bend your foot up and down at your ankle joint as shown. SHORT ARC QUAD - SAQ

Bend your foot up and down at your ankle joint as shown. SHORT ARC QUAD - SAQ STAT Orthopedic Rehab (602) 357-4771 General YOUR HOME PROGRAMHome Exercise Program Created by STAT Orthopedic Rehab Aug 19th, 2017 View at "www.my-exercise-code.com" using code: T22WW2T Total 17 ANKLE

More information

CARDS. Core Strength Positioning

CARDS. Core Strength Positioning Core Strength Positioning CARDS Core Strength involves the activation of the muscles of the torso and neck that keep the trunk and head stable, aligned, and erect when the limbs are moving. A strong and

More information

ACL Base Strength Program Day 1

ACL Base Strength Program Day 1 ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength

More information

Coaches Handbook. Coaches Handout Page 1

Coaches Handbook. Coaches Handout Page 1 Coaches Handout 2009 Page 1 General Session 1: How to Warm-up! Players are put through basic warm-ups and exercises that they should perform each week when they come to Tball. Stretching should be the

More information

A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at:

A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at: A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at: http://www.spinalstenosisanddisc.com/) This entire routine should take less than ten minutes. Repeat the stretch

More information

Morning Prime Time. Practice taught by Elizabeth Integral Real IntegralReal.com

Morning Prime Time. Practice taught by Elizabeth Integral Real IntegralReal.com Morning Prime Time Practice taught by Elizabeth Barron @ Integral Real IntegralReal.com ( c ) 2017 Morning Prime Time Practice with Elizabeth Barron @IntegralReal IntegralReal.com Morning Prime Time ~

More information

Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position.

Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position. Squat with Side Tap Start: Stand with feet slightly wider than hip-width and knees bent in a slight squat position. Movement: Keeping the standing leg in a squat position, straighten the other leg out

More information

Om Fairy LLC Page 1 This personal yoga practice was created for One Stressed Out Yogi.

Om Fairy LLC Page 1 This personal yoga practice was created for One Stressed Out Yogi. A Restorative Practice for One Stressed Out Yogini. In any of the postures below, if your joints are floating in the air (elbows, knees, ankles, etc.), you can utilize extra props for support, be it a

More information

LOWER BODY REHABILITATION CONDITIONING EXERCISES

LOWER BODY REHABILITATION CONDITIONING EXERCISES LOWER BODY REHABILITATION CONDITIONING EXERCISES GENERAL INSTRUCTIONS: The exercises below are to be performed on your involved and injured leg. Do the exercises slowly and relax between each one. Do not

More information

STRETCHES FOR GOLF. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES

STRETCHES FOR GOLF. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES STRETCHES FOR GOLF 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES 1 TABLE OF CONTENTS Self Tests Phases of the Swing...5 Golf Self Tests...13 On Course Warm Up Winning Warm Up...23

More information

Basic Movement Patterns Locomotor Skills 1.3

Basic Movement Patterns Locomotor Skills 1.3 Basic Movement Patterns Locomotor Skills 1.3 Jumping Forward & Sideways & Landing Extending Arms upward upon takeoff Arms Reach Full Extension about head height at lift off Extending the Hips, Knees, and

More information

Improvers Yoga Volume 1 Guide Book

Improvers Yoga Volume 1 Guide Book Improvers Yoga Volume 1 Guide ook This guide book must only be used in conjunction with the accompanying audio class. P.1 Thank you for purchasing a Yoga2hear guided audio Yoga class. efore you start here

More information

LEVEL UNIT LESSON Number 1 EQUIPMENT Second Grade

LEVEL UNIT LESSON Number 1 EQUIPMENT Second Grade LEVEL UNIT LESSON Number 1 EQUIPMENT Second Grade Tumbling BALANCE/WEIGHT BEARING ON THREE BODY PARTS, INTRODUCE TRI-POD AND HEAD STAND Objectives 1. Have fun. 2. Play safe. 3. Demonstrate physically that

More information

Invocation Prayers Index Age : 8-11 yrs 1) Standing: a) Tree pose (Vrukshasana) b) Utkatasana c) Eagle pose (Garudasana) 2) Sitting: a) Mountain pose (Parvatasana) b) Posterior Stretch pose (Paschimotasana)

More information

26. FLUTTER KICKS 50 FITNESS ACTIVITIES HEART RAISERS ON THE SPOT MARCH MONTH

26. FLUTTER KICKS 50 FITNESS ACTIVITIES HEART RAISERS ON THE SPOT MARCH MONTH MARCH 26. FLUTTER KICKS For small spaces, alternate left and right leg kicks in front of your body. Knees are slightly bent as you kick low and quick. Bend elbows at 90 degree angles and pump slightly

More information

MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Beginning Position

MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Beginning Position MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Stand with feet together- circle in hands 4-8 of each kind Lift circle to shoulder level. Lift overhead. Lower to shoulder level.

More information

A short description of the rowing stroke

A short description of the rowing stroke AN EXTRACT FROM MY FORTHCOMING BOOK A short description of the rowing stroke DRIVE 1 As the rower reaches this position at the end of the recovery the oar is placed in the water by lifting the hands, feel

More information

Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2.

Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2. Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2. Stand tall in confident Inner Winner posture. 3. Breathe

More information

HIPS Al\ID Gala5ynWrlght '94

HIPS Al\ID Gala5ynWrlght '94 HIPS Al\ID GLUTEALS @K Gala5ynWrlght '94 n1 1111 Lie on your back on a table with both legs hanging over the edge at the knees. Inhale, flex one hip, and raise your knee toward your chest; interlock your

More information

UK Yoga Sports Federation

UK Yoga Sports Federation UK Yoga Sports Federation STANDING HEAD TO KNEE POSE 4 parts 1. Stand with feet together, shift body weight to standing leg (leg closest to the judges) and lock the knee (leg straight and thigh muscle

More information

To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha

To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch? Stretching allows the muscle to release tension.

More information

TAI CHI SHORT HAND FORM CLASSICAL YANG STYLE Updated 10/03/ updates available from

TAI CHI SHORT HAND FORM CLASSICAL YANG STYLE Updated 10/03/ updates available from TAI CHI SHORT HAND FORM CLASSICAL YANG STYLE Updated 10/03/2017 - updates available from www.taichichuan.org.uk During my 17 years learning of tai chi with Tony I have developed the following notes, both

More information

Dao Form from Lung Hu Shaun Master Weng 12 Moves

Dao Form from Lung Hu Shaun Master Weng 12 Moves Dao Form from Lung Hu Shaun Master Weng 12 Moves The Principles of Qigong 1) Adjust your psychology 2) Adjust your movements 3) Adjust your breath WARMUP 1. Opening and closing the chest arms out; Opening

More information

Movement Poses & Breathing. Appendix C. (Best printed front & back)

Movement Poses & Breathing. Appendix C. (Best printed front & back) Movement Poses & Breathing Appendix C (Best printed front & back) Breathing Strategies Balloon Breathing (diaphragmtic breathing): Close your eyes and place your hand on your stomach. Image your stomach

More information

Intermediate Level Yoga for Older Adults. Move it Series. Our yoga student is Peggy Lewington.

Intermediate Level Yoga for Older Adults. Move it Series. Our yoga student is Peggy Lewington. Intermediate Level Yoga for Older Adults Move it Series Our yoga student is Peggy Lewington. Peggy has never before done yoga. She is 82 years of age. Intermediate Level Yoga Flow Written and demonstrated

More information

Hotel Workout Program

Hotel Workout Program Hotel Workout Program Disney The Walt Disney Company and Disney On Ice want to inspire kids and their parents to lead healthy lifestyles. There s something special in discovering that a healthy lifestyle

More information

MAKEOVERS LIFE FITNESS YOGA POSES INTRODUCTION

MAKEOVERS LIFE FITNESS YOGA POSES INTRODUCTION YOGA POSES YOGA POSES YOGA INVERSION POSES SITTING IN A CHAIR SITTING ON THE FLOOR JUST BE RITUAL PRAYER HOPE SHOULDER ROTATIONS BANANA HUMILITY EMBRACE LIFE CRESCENT MOON WILLOW SQUARE DRAWBRIDGE WALL

More information

OME General PROGRAMStrengthening, Lower Body

OME General PROGRAMStrengthening, Lower Body OME General PROGRAMStrengthening, Lower Body 68 Long Ct Thousand Oaks, CA 91360 (805)777-7234 Total 25 ANKLE PUMPS Slowly move your foot up and down at your ankle joint QUAD SET Tighten your thigh and

More information

Warm-up 1. Al 4 Bel y Lift 2. Calf Stretch

Warm-up 1. Al 4 Bel y Lift 2. Calf Stretch Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.

More information

Legal Disclaimer You must get your physician s approval before beginning this exercise program.

Legal Disclaimer You must get your physician s approval before beginning this exercise program. 1 Legal Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult

More information

Level 1 Vault STRETCH JUMP ONTO A RAISED MAT SURFACE (A MINIMUM OF 16 ) AND THEN HANDSTAND FALL TO STRAIGHT LYING POSITION ON THE BACK

Level 1 Vault STRETCH JUMP ONTO A RAISED MAT SURFACE (A MINIMUM OF 16 ) AND THEN HANDSTAND FALL TO STRAIGHT LYING POSITION ON THE BACK Level 1 Vault The gymnast may perform the vault (both skills) two times. Each phase of the vault is worth 5.0 points with the score of each phase added together. The highest total score of the two vaults

More information

Yoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com

Yoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com Yoga Vinyasa Flow: Based on workshop given by Baxter Bell, March 2014 Yogaforhealthyaging.com Series 1 for Warm up Sit in dondasana: heels pressed into the earth, Windshield wiper legs all way to hips

More information

Get Fit and Prevent a Fall!! Fun Exercises for Seniors!

Get Fit and Prevent a Fall!! Fun Exercises for Seniors! Get Fit and Prevent a Fall!! Fun Exercises for Seniors! The Idaho Department of Health and Welfare Injury Prevention Program, in conjunction with District Health Departments, offers you the Fit and Fall

More information

Floor Gymnastics:pair work correction

Floor Gymnastics:pair work correction Floor Gymnastics:pair work correction Example: Pupils must Stand straight on their good leg, arms out to the side, chin up, legs straight and tight, belly in. They then Lift the back leg up behind making

More information

Standing Postures Pose Name Description

Standing Postures Pose Name Description Standing Postures Mountain Stand tall and lift the crown upward away from the ears. Distribute weight evenly over the four corners of each foot. Engage (or flex) the legs and draw the shoulder blades onto

More information

P O S E T R A C K E R

P O S E T R A C K E R POSE TRACKER P O S E T R A C K E R What s really exciting is watching yourself get good at yoga. On this journey, you ll get stronger, more flexible, and improve your balance as you learn many different

More information

Cervical and Shoulder Girdle Stretches

Cervical and Shoulder Girdle Stretches Cervical and Shoulder Girdle Stretches Exercise 1: Scalene Stretch Sit straight up in a chair with your shoulders relaxed. Keep your gaze straight ahead at eye level and your chin pointed down slightly.

More information

PRO BANDS TRAINING GUIDE

PRO BANDS TRAINING GUIDE PRO BANDS TRAINING GUIDE Thank you for choosing SKLZ Pro Bands. We are dedicated to providing you with the best tools and instruction possible to help you unleash your athletic potential. If there is anything

More information

practicing and mastering jumps includes step-by-step visuals!

practicing and mastering jumps includes step-by-step visuals! practicing and mastering jumps includes step-by-step visuals! table of contents This guide should serve as an introduction to cheerleading jump techniques and should be used as a reference only. This guide

More information

Physical Activity. Good posture. Sitting guidelines. Rising from a chair

Physical Activity. Good posture. Sitting guidelines. Rising from a chair Physical Activity Good posture + Chin tucked + Shoulders back with shoulder blades flat + Chest up and forward + Stomach drawn up and in + Lower back flattened + Knees straight, but not stiff + Feet parallel

More information

Basic Grips and Positions for Beginning Sports Acrobatics

Basic Grips and Positions for Beginning Sports Acrobatics Page 1 of 5 Basic Grips and Positions for Beginning Sports Acrobatics by Resi Buell-Size, Head Coach Extreme Acro in Rockville, Md. As the newest discipline to USA Gymnastics, sports acrobatics is on the

More information

Nashville Neuromuscular's Neck Pain Menu

Nashville Neuromuscular's Neck Pain Menu Nashville Neuromuscular's Neck Pain Menu prepared on: Sat, Mar 17, '12 prepared by: Rebecca Saindon # Sets Reps Duration ECise 1 1 1 0:0:00 2 20 Kneeling Ankle Squeezes 10 Frog Pull-Overs Do this menu

More information

THERAPUTTY ACTIVITIES

THERAPUTTY ACTIVITIES THERAPUTTY ACTIVITIES Theraputty activities will help to develop your hand strength and ability to control fine finger movements. Activities to be complete: (therapists to tick which activity you want

More information

Sprinting. Relevant Knowledge** Overall Level. Assessment Criteria. Learning Outcomes

Sprinting. Relevant Knowledge** Overall Level. Assessment Criteria. Learning Outcomes Sprinting 1. coordinate their limbs. 2. be familiar with the starter s order.. swing their arms in rhythm. 1. coordinate their limbs. 2. swing their arms in rhythm.. react accurately to signals.. master

More information

Floor Awards Challenge Skills List

Floor Awards Challenge Skills List Skills List Please note this skills list is for information only full GymSTART Floor Awards posters can be purchased from the Gymnastics Ireland online store in a variety of sizes. These posters include

More information

Parry Sound District Best Start Network. Month 6: Stretch it Out and Balance. Preschool

Parry Sound District Best Start Network. Month 6: Stretch it Out and Balance. Preschool Parry Sound District Best Start Network Month 6: Stretch it Out and Balance Preschool Bean Bag Balance Activities You will need: 1 bean bag per child, and a line made of masking tape. Tape one or more

More information

11.1 Seating and the correct sitting position

11.1 Seating and the correct sitting position 11. Sitting position 11.1 Seating and the correct sitting position The person who has had a stroke will spend much of their time sitting, especially in the early days after the stroke. A correct sitting

More information

7 Basic Skills Study Guide: (Folkstyle focus)

7 Basic Skills Study Guide: (Folkstyle focus) 7 Basic Skills Study Guide: (Folkstyle focus) Search YouTube for USA Wrestling Seven Basic Sills or click this link https://youtu.be/sc3vxv_zi7k (Total video play time 59:14) 0:00-3:40 Highlight Clips

More information

40 Allied Drive Dedham, MA (office)

40 Allied Drive Dedham, MA (office) Standing forward flexion Stand facing a mirror with the hands rotated so that the thumbs face forward. Raise the arm upward keeping the elbow straight. Try to raise the arm by hinging at the shoulder as

More information

Arm Range of Motion Exercises for

Arm Range of Motion Exercises for Arm Range of Motion Exercises for People with Hemiplegia Hemiplegia is paralysis of muscles on one side of the body. Keeping your range of motion when you have hemiplegia is very important. It will help

More information

CROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep.

CROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep. HIP CROSSOVER To build mobility and strength in your torso by disassociating hips and shoulders. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. SECOND

More information