Tree of Life by Valerie Brown Cheers

“I dedicate this story to my Ms. Virginia Porges Wise.”

“Ms Virginia was my mentor and she is now in heaven and was never real sick… but when she started taking prescribed medications at age 89 for the very first time……something went really wrong.”

“At age 89….Ms Virginia was a dancer.”

“Every morning she did her splits and routine to stay in shape.”

“She visited the neighborhood nursing homes and encouraged those in wheelchairs to do exercises with her while in their chairs and she was amazing.”

“She would teach them how to do the Kegel exercise while sitting.”

“Ms Virginia was a dance instructor for many years even at age 89.”

“I mean this wonderful and amazing angel use to do splits better than a cheerleader!”

“She graduated from Mary’s Institute when it was an all girls college.”

“She enjoyed writing poetry and had a wide variety of interests.”

“She described herself as a free spirit and a “student of the world”.”

And that she truly was……and you best believe when Ms. Virginia was in your presence….she would leave you with knowledge and something to remember her by for sure.”

“She lived life independently and on her own terms and not in nursing home, but by herself in her highrise loft apartment up until her death.”

“She made the most amazing cards from ole fashion colored paper & glue which she made from flour.”

“I would like to share something which Ms. Virginia shared with me and she asked me to promise her that I would get a book out describing how women can protect themselves from being raped and it would tire the perpetrator….but not yourself……and they would give up and think something is wrong with them.”

“Ms. Virginia showed me how important it was to keep the pelvic muscles tight and firm for when we got older and would also prevent urine leakage and she never had problems with.”

“She did her Kegel exercises like clockwork and when she first introduced me how important it was she drew stick figures to show me how to do the actual exercises.”

“It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them.

It takes diligence to identify your pelvic floor muscles and learn how to contract and relax them. Here are some pointers according to the Mayo Clinic:

  • Find the right muscles. To identify your pelvic floor muscles, stop urination in midstream. If you succeed, you’ve got the right muscles.
  • Perfect your technique. Once you’ve identified your pelvic floor muscles, empty your bladder and lie on your back. Tighten your pelvic floor muscles, hold the contraction for five seconds, and then relax for five seconds. Try it four or five times in a row. Work up to keeping the muscles contracted for 10 seconds at a time, relaxing for 10 seconds between contractions.
  • Maintain your focus. For best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your abdomen, thighs or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.
  • Repeat 3 times a day. Aim for at least three sets of 10 repetitions a day.

“Don’t make a habit of using Kegel exercises to start and stop your urine stream. Doing Kegel exercises while emptying your bladder can actually weaken the muscles, as well as lead to incomplete emptying of the bladder — which increases the risk of a urinary tract infection.”

“Did you know that by tightening up these muscles….a woman can actually train herself to tigten up the vaginal muscles to the point of not allowing penetration?”

“Well…..yes we can and it works too and do not let anybody tell you it does not!”

“Children can be taught as well how to do these kegel exercises at very early ages and explained and they know more than we believe they do and kegel exercises can save them in bad situations when NO is not an option to a bad person.”

“If you train yourself to strengthen these muscles utilizing the kegel exercises, you can prevent penetration and don’t let anybody tell you that you can’t.”

“We will discuss a little bit about The Root Chakra and meditation.”

“No, Kegel is not a posture in Yoga ……but is an invaluable stretch for the muscle that encircles the vagina and anus in women and the base of the penis and anus in men. It is the pubococcygeus (aka PC muscle). It stretches from the pubic bone to the coccyx, and can be strengthened with the Kegel exercise.”

The Kegel Exercise

“This simple exercise helps to unblock the Root Chakra, too. It helps women in childbirth, improves bladder control and enhances orgasmic intensity for both sexes. Horses, dogs and cats all use this muscle when they wag their tail, which is a funny bit of trivia found online.”

“Men who have a problem holding back during sex can improve their stamina by doing the Kegel exercise. Women can improve the strength of their uterus to help prevent it from dropping as they get older (which eliminates pain during intercourse), or after childbirth. The muscles are toned in this area with the Kegel exercise.”

How To Do Kegel Exercises

  • To learn how to feel the PC muscle the first time, sit on a toilet and begin to urinate. Before you are ready, try to stop the urine from flowing. When you do this, you are actually using this muscle. Many people squeeze the muscles around their anus and miss the area referred to. It takes practice.
  • Start by squeezing the muscles between your genitalia and your anus. If you need to look in an anatomy book to get this right, by all means do so at a library or online. Count 3 seconds. Then release and relax. Keep repeating this until you feel the muscle is getting tired.
  • Try to do 3 to 5 sets of counting to 3 and releasing. Then you can lengthen the time as the muscle gets stronger.
  • Practice this many times a day. When you feel proficient at finding the exact muscle and you see the results, you can choose for your own body how many times a day you should do this and how long to count. Some people prefer to squeeze 5 to 10 seconds.
  • Relax in between.
  • If it helps you to breathe with this, exhale and squeeze, and then inhale and relax the entire area.

You can do this without anyone even being aware of it. So, you can be working on your Root Chakra while doing other chores or while sitting in long meetings. And now to the Yoga postures for the Root Chakra.

If you want to review the Muladhara Chakra, the links are provided below. If you are ready to continue to the 2nd Chakra, that link is also provided below, or in the images in the right column.

– See more at:


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