These instructions have been compiled from a variety of sources offering guidance on the use of "Jade Eggs", "Yoni Eggs", and "Ben-Wa Balls". The associated spirituality and sales pitches have been removed, leaving only the practical aspects of the exercises. For consistency, the term "Sphere" is used throughout, but any approximately rounded non-porous body-safe object from about ¾" to 1¾" diameter may be used for these exercises.
Why should you employ a sphere? Aren't kegels enough?
Because many of the tissues and muscles involved are so delicate, you won't always be able to rely on fatigue or soreness to let you know when you're tired. Allow plenty of time to rest and avoid overtraining. This helps maintain softness and strength while avoiding injury.
Keeping a playful and curious attitude towards your practice will lead to the quickest results. Don't be afraid of experimentation. Many of the things you'll learn are unique to your body, and can only be discovered through trial and error. These instructions are only general suggestions. You will know your body best, and will attend best with a light-hearted attitude.
Although the organ involved is the same, sphere practice is not masturbation, and is not intended to bring erotic pleasure. If you are finding the exercises uncontrollably arousing, take a break and resume later when you are in a less amorous mood. Orgasm is a loss of control, and has thus the opposite objective of sphere exercises.
Regardless of the contingencies below, you can practice Kegel exercises without a sphere. These will begin to strengthen your PC muscles (the "gate" muscles), and do not require any vaginal intrusion. Kegels will not disturb your hymen, and are safe to practice regardless of your state of life.
If you are not married, you should seek your parents' approval before engaging in sphere exercises. They will be able to guide and instruct you as to how you can best benefit from vaginal exercises. You will likely need to use a smaller sphere than your mother, no larger than 1" in diameter. Depending on how constricted your hymen is, using a sphere before marriage may not be possible. If it is possible for you to use a sphere, there are several further considerations before you begin training.
If you are engaged, you should consult with your husband-to-be, as to his preference. You may decide together to wait until after your marriage is consummated to begin training your vagina. If you decide to exercise with a sphere, here is a recommended weekly schedule. Remember to not push yourself. If you are comfortable with your mother, ask her to help you with the exercises. She will be able to guide and instruct you.
Remember:
The above schedule will take at least 12 weeks. If you are preparing for marriage, begin 4 months before the wedding.
Spheres can be a great way to practice and improve your kegel exercises, as well as improve awareness and sensitivity in your vagina, especially after childbirth. Wait 6-8 weeks after giving birth before starting sphere exercise.
Find a safe, clean, comfortable space. You can light incense or play soft music to help relax. Tune into your body throughout your sphere exercise.
If you have trouble producing lubrication, a great way to warm yourself up is by massaging your breasts and nipples. This in turn stimulates the endocrine system and encourages arousal, expanding the vagina, and telling the bartholin glands to start producing lubrication. If this method doesn't work for you, a lubrication supplement can also be used. Extra virgin coconut oil is a great choice though any other natural cooking oil will also work.
Proceed by slowly massaging the sphere on and around the vulva. When you feel ready, gently place the sphere on your gate. Sense if your vagina wants to work with the sphere today, and if so, inhale and contract your PC. On the exhale, allow your vagina to open up and start swallowing or "yawning in" the sphere. Repeat this a few times. You may gently push or rotate the sphere a little each time, working it gradually, until the muscles of your gate can grasp it and welcome it fully inside your chamber.
To remove the sphere, simply relax and push it out like you would with a bowel movement. Remember to clean your sphere thoroughly before and after each use.
You don't have to do kegels to exercise with a sphere. You can experience some of the benefits of your sphere just by wearing it! Insert the sphere, and then go about your day as normal.
Start slow initially, 20-40 minutes 3 times a week. You can wear your sphere for up to 12 hours. Sleeping while wearing your sphere is a good way to begin using it and will familiarize your body with the sphere. Alternate nights for the first week, one night on and one night off. Make sure to take breaks to give your tissues ample time to recover.
If you're experiencing cramping simply cut back on length and frequency of sessions. Always remember to listen to your body.
When you feel comfortable, you can start wearing your sphere during daily activities like stretches, house-work, driving, and nursing. Eventually as your strength increases, you can endeavor activities like hiking, riding a bike, or even during intercourse.
You can begin your kegel exercise either lying down or standing in the horse stance.
Inhale deeply and pull your sphere in with your outer vaginal muscles. Make sure to keep them contracted throughout the process to keep the sphere in. If your sphere keeps falling out, you may want to opt for a larger sphere or do this exercise lying down.
Hold your breath and gently squeeze your sphere in the middle section of your vaginal canal until you feel she has a grip on it. Do not be discouraged if you have difficulty feeling the sphere or isolating these muscles, it will come with practice.
When you feel like you need to release your breath, relax completely. It is important to relax to recover energy and train your muscles and vagina to be more supple. This is the point where the sphere might try to fall out so be ready to catch it. Try to keep your outer muscles contracted just enough to keep it from falling out during the rest period.
When you're ready, inhale and use your muscles to draw the sphere back into the middle vaginal canal and repeat the above exercise. Continue these active kegel exercises anywhere from 5 to 45 minutes.
When you're done working with your sphere, remove it and make sure to soften and "melt" allowing your lady parts to recover. This will increase softness and blood flow in the vagina, making you more supple while adding strength and dexterity.
For the ladies that are further along in their practice and looking for something more challenging, these advanced sphere exercises will help you develop fine control of your chamber. Make sure you have a proper grasp of the fundamentals before moving on to these techniques. You should be able to wear your sphere for several hours without difficulty or discomfort, and perform kegel exercises for at least 15 minutes without the sphere accidentally falling out.
This sipping and yawning exercise is for isolating the very beginning of your vaginal canal and focuses on her ability to suck or pull. For this, you will want to be laying on your back. Start by gently touching your sphere against the outside of your gate with light pressure to keep it in contact with your inner labia.
As you inhale, try to sip your breath in, like you are drinking hot tea. At the same time lightly squeeze the sphere with the muscles that make up the opening of the vagina. As you exhale, allow your vagina to relax and yawn open naturally, releasing her light grip on your sphere without bearing down on your pelvic organs.
At first nothing will seem to happen. Do not be discouraged, but persist with playful and inquisitive experimentation. The "sipping" should cause your inner labia to seal around the sphere with a light kiss. The "yawning" then causes your vagina to dilate, sucking on the sphere and drawing it inward. As you breathe, continue to repeat this process at your own pace, guiding the sphere with your fingers.
Over time and with practice, your vagina's ability to grip and pull will grow, as will your awareness of her. The goal is to be able to draw your sphere in hands free, first lying down, and finally in a standing position. This skill will dramatically increase your vaginal strength and gripping prowess, as well as making insertion much easier.
To master this exercise, you must gain the ability to discern and individually contract the three separate chambers of the vagina. Once you can do this, you are ready to try moving your sphere up and down inside her.
Start by inserting your sphere (see if you can pull it in hands free using the sip and yawn technique) and contracting your "gate" (the lower third). This will naturally pull your sphere up your gate and into the next section, the "heart" (middle third). Here you will individually contract this section pulling your sphere even further and into the "apex" (upper third).
Make sure to take the time to contract and pulse the "apex" and perform a light squeeze on your sphere. You may even feel it touching your cervix, especially if you are standing. See if you can relax and gently bear down from the top of your apex with the same type of pressure that you would use during a bowel movement. This will start the descent of your sphere back down your canal and into the successive chambers.
As your practice advances, you can try moving your sphere only partially down or partially up. So from your gate to your heart and back, or heart to apex and back. This process can develop both your speed and control, so try moving the sphere quickly and precisely, or slowly and smoothly. Once you have this ability, try to use it during your regular kegel exercise, moving your sphere up and down, beginning slowly and increasing the speed of the motion during each gripping phase.
Mastering this exercise also makes it easier to retain your sphere while on the toilet. Retaining the sphere at the apex while squeezing from the heart (internal muscles) will allow you to relax your gate (the PC muscles) for urination and elimination without the sphere falling out.
Try to fix your intention and use as much thoughtfulness as you can without stressing or straining. This is a process that delivers its best benefit and usefulness with a certain level of lightheartedness and fun.
When you can do this quickly and easily with a larger sphere, you may want to switch to a smaller one to increase the level of difficulty and match your experience level. Smaller spheres are harder to detect and grasp with the internal muscles and help to grow your ability to perceive, feel, and sense with your vagina, as well as requiring more fine control of the individual muscles.
Once you have mastered squeezing from the heart of your vagina, it's time to learn how to contract her side walls independently.
For an aid and to create a connection in your mind and set the intention, here are some helpful tools. We will start with the right side.
Look towards your right and try to keep your eyes there. Place your right hand on your right hip. Start with the sphere at the "heart" position, and intend to contract the right side of your vaginal canal only. Flex your pelvic muscles towards your center. This will move the sphere to the left.
Repeat in your mind the intention of "right" and maintain your gaze as you use the same breathing pattern from the earlier exercises. Once you have achieved proficiency in squeezing from the heart, accomplishing the independent movements of each side wall should come swiftly.
Repeat this process 15-20 times, and then begin working the other side. Look left, hand on left hip, squeeze from the left and move the sphere right. Always balance out your training by giving both sides equal opportunity to work.
If you are unable to detect these movements, keep working at it. In a short time you will be able to grip and flex with your side walls independently and dispense with the assistance of eye and hand postures.
For all of these techniques except sipping and yawning, you will need to keep your gate closed to keep the sphere in and keep your movements isolated to the heart and apex.
When you have gone through all of the separate combinations of contracted and relaxed muscles, rest your vagina and allow her to breathe and melt. Make sure to rest and not over-do it so you can become subtle, soft, and responsive as opposed to unfeeling and rigid.
Once you have become proficient in all of the exercises with one sphere, you may want to challenge yourself even more by adding a second sphere to your practice.
Two spheres is significantly more challenging, because the weight is doubled, but the surface to grip is the same size. You may need the second sphere to be larger at first as you build your strength.
Using two spheres at once, try moving them up and down, in different directions, and tapping them together. This requires contracting several muscles at once. At this stage, you may find it helpful to think of your chamber as a pair of hands, with the individual muscles being fingers. There are hundreds of individual muscle tissues in the vagina, so her degree of control is limited only by your willingness to practice and play.
A very difficult technique is "juggling" or causing the spheres to orbit each other in your chamber. This requires both exquisite control, and significant flexibility. If you can consistently change the order you release the spheres from the order you accepted them, you can be sure you have mastered this technique.
Ideally, these exercises should be done daily. Even without your sphere, you can imagine closing your gate around an invisible sphere and moving and manipulating its position with the different contractions. The great thing about exercising these muscles is that it can be done anywhere at any time. In your car, grocery shopping, sitting at a desk, are all great times to connect with your body and be present with your vagina. She is the seat of your womanhood, and your feminine power. Try to exercise her wherever you can in order to promote holistic wellness.
If you are married, you should seek your husband's approval before engaging in sphere exercises. This is a part of your body that you share only with him and no one else. He may feel rightly hurt or betrayed if you welcome a sphere into your chamber without his knowlege or consent. Urge him with the many benefits, and he will quickly approve. If he is reluctant, see "Sphere Play" below for ideas of ways to involve him.
After you have your husband's approval, there are several ways a sphere may be employed to enhance your intimacy with your husband. If you are just beginning using a sphere when you are already married, consider starting at week 3 of the recommended exercise schedule.
Once you are comfortable with the Basic Sphere Exercises, you should be able to confidently include your husband in your exercise. Here are some ideas, but do not let this be a limit. Be creative and imaginitive! Many occasions of spontaneous intimacy can be afforded with these skills, and some can even be done in a public place with some circumspection, modesty, and care.
All of the exercises above will increase your skill and strength before, during, and after intimacy. Your awareness of lubrication will give you capacity to guide your husband to arouse your body. Yawning skill will allow you to draw your husband into your chamber. Passive wear will facilitate your extended embrace of your husband without your vagina becoming fatigued. You will, if desired, be able to sleep all night coupled together without discomfort. Your active and conscious sphere control will allow you freedom to express caresses and gestures with your chamber. Your increased strength will be evident to your husband and yourself, especially during your orgasm.
You can also use these skills to play with your husband's testicles. Be very careful, as your muscles will be strong enough to injure him. This is a good opportunity to demonstrate gentleness and suppleness. As always, begin by washing your husband's "spheres" well. It will be easiest to accept him in the scissor position, with one of your feet on his chest, and one high on his back, and the same for him. Using your fingers to guide them, yawn his testicles into your chamber one at a time, the one that hangs lower first. Once they are both inside, you should be able to draw them into your heart. It is unlikely that they will be able to reach your apex, but you can "pull" gently to draw them as far as possible. Any of the lateral motion and two-sphere skills are applicable now. You will also have total power over your husband at this point, since your gate will be strong enough to prevent him from withdrawing. Enjoy this playfully. You can tickle his feet while he is trapped. His penis is durable, so you can squeeze him firmly with your legs without hurting him. You can also rub against his gracilis muscle (the thin muscle on the inside of the thigh) with your clitoris to increase your pleasure. Be careful if you orgasm, since the contractions may be painful for your husband. When you have finished, allow him to pull his testicles out of your vagina. If you bear down to push them out this may cause him pain, so communicate carfully. This technique can allow you to engage in intimacy with your husband on the occasion that you are fertile but not ready to become pregnant.
You may wear a sphere (or more than one) during intercourse with your husband. A sphere can increase the pressure on him, be chilled to create more sensation, and give him something more to play with. You can tease him with a sphere, play "tag" inside, and use it to provide playful resistance to his entering.
The sphere, properly pressed against the underside of his shaft, will obstruct the flow of semen during orgasm, allowing him the pleasure of multiple orgasms. Note that this does not completely block sperm, and should not be used to prevent pregnancy.
While holding a sphere at your heart or gate, allow your husband to climax at your apex. You will then be able to block your gate with the sphere after he withdraws. This will retain the gift your husband leaves in your chamber so it does not leak out. You may slightly increase the probability of conceiving, as it will give a larger portion of his sperm the chance to reach your egg. Sealing your chamber for a half hour is sufficient for this purpose. It will also greatly reduce the post-coital mess to clean up. You should retrieve this sphere later yourself, since you should limit your husband's exposure to his own emissions. It is safe for you to ingest the leftover fluid if you desire, assuming you are both in good health. This will help acclimate your body to your husband's biological markers, and aid you in both conceiving and carrying a child to term.
If you have been working at these exercises, but are unsure you are making progress, weight lifting can offer you a quantifiable way to measure your improved strength.
Tugging is a great introduction for you if you're interested in trying vaginal weightlifting. You will need a drilled sphere for this with a string already inserted (unused fishing line is hygenic and comes in many different levels of strength. For lower weights, dental floss is acceptable). With your sphere in, try simply tugging the string lightly while inhaling and clenching your PC muscles to retain it.
As you exhale, slowly relieve the tugging pressure on your sphere. You can repeat this for as many repetitions as you'd like as long as you avoid overtraining and fatigue.
This is a great substitute for weight training and can be done during any break to the bathroom or in the privacy of your own space. Use different levels of pressure and see how strong your muscles have become.
Also you can try different angles of pressure instead of just up and down. Try left and right, back and front, and circular patterns for tugging on your string. This tugging will help you to build amazing amounts of internal strength and suction and is an excellent addition to your vaginal training regimen.
This is basically the same as tugging, except you will be using weights for the downward pressure. Depending on the size of your weight (anywhere from barely noticeable to upwards of 20lbs!) you will want to use an appropriately rated strength for the string.
For lighter weights, it's best usually to use a small bag filled with either marbles or sand, and tie it to your string.
Using weights in this fashion is one of the best ways to build incredibly strong lady parts.
As you go up in weight, your vagina will need to recruit all of the surrounding muscles and fibers it can to help it with its work. Your cervix, ovaries, pelvic floor, and all of your chambers will be engaged and firing in an attempt to keep your sphere from falling as you clench.
To get started, insert your sphere while either holding the string and weight or letting it rest on a nearby surface like a chair. Make sure you have a tight grip on your sphere by inhaling and closing your gate and constricting the walls of your heart.
Once you feel your sphere is secure, slowly remove whatever support you are using to hold your weight and allow its full gravity to be supported only by your vagina.
Hold on to your sphere by maintaining your squeeze, all the while working to pull and suck it up. Maintain your hold for as long as you are able to. When you can't hold anymore, just release the downward pressure by resting your weight on something or catching it with your hand. Also be ready to catch your sphere should it accidentally fall and keep it from hitting the floor.
If you can maintain your hold, contract even harder and engage the suction power of your apex. If you can still maintain control, try rocking your pelvis back and forth, or rolling it in a circular motion, and let your weight swing to engage even more muscles and range of motion. Do this 40-50 times swinging back and forth in a controlled manner making sure to not go beyond your limits.
To finish is simple. Again, grab your weight first and make sure you're ready to catch your sphere to avoid letting it hit the ground should it accidentally fall. Set your weight on your chair, remove your sphere and give your parts time to recover for the day.
To see the most improvement with your strength training, you will want to do this two or three times per week. You can go up gradually in weight when you feel you're ready by upping it half a pound at a time. It is not recommended to exceed 15-20lbs.
Don't forget to be playful and creative. Your lady parts are beautiful and delicate. Developing your skill with her, regardless of your technique, should be explored with an attitude of feminine improvisation. Listen to your womb, the seat of your rythms, as one who dances lightly.