1.

PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
1. Belly Breathing: Not really necessary, as long as you meditate

2. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

3. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
2. Belly Breathing: Not really necessary, as long as you meditate

3. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

4. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
 4. Belly Breathing: Not really necessary, as long as you meditate

5. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

6. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
5. Belly Breathing: Not really necessary, as long as you meditate

6. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

7. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate

8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate
 8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate

8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate

8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate

8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.
 9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
7. Belly Breathing: Not really necessary, as long as you meditate

8. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

9. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
8. Belly Breathing: Not really necessary, as long as you meditate

9. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

10. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

 a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
10. Belly Breathing: Not really necessary, as long as you meditate

11. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

12. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
11. Belly Breathing: Not really necessary, as long as you meditate

12. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

13. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
13. Belly Breathing: Not really necessary, as long as you meditate

14. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

15. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
14. Belly Breathing: Not really necessary, as long as you meditate
 15. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

16. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

17. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

18. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

Stopping the stream: When you urinate, exhale slowly, forcefully push
out the urine while pulling up on your perineum and clenching your
teeth. Then, inhale and contract Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

17. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

18. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

17. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

18. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

17. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

18. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
16. Belly Breathing: Not really necessary, as long as you meditate

17. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

18. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
17. Belly Breathing: Not really necessary, as long as you meditate
 18. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

19. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
19. Belly Breathing: Not really necessary, as long as you meditate

20. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

21. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
17. Belly Breathing: Not really necessary, as long as you meditate

18. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

19. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
19. Belly Breathing: Not really necessary, as long as you meditate

20. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.
 21. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
19. Belly Breathing: Not really necessary, as long as you meditate

20. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

21. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
19. Belly Breathing: Not really necessary, as long as you meditate

20. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

21. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
19. Belly Breathing: Not really necessary, as long as you meditate

20. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

21. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
20. Belly Breathing: Not really necessary, as long as you meditate

21. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

22. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
22. Belly Breathing: Not really necessary, as long as you meditate

23. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

24. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
20. Belly Breathing: Not really necessary, as long as you meditate

21. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

22. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
22. Belly Breathing: Not really necessary, as long as you meditate

23. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

24. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
22. Belly Breathing: Not really necessary, as long as you meditate

23. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

24. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
22. Belly Breathing: Not really necessary, as long as you meditate

23. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

24. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
22. Belly Breathing: Not really necessary, as long as you meditate

23. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

24. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
23. Belly Breathing: Not really necessary, as long as you meditate

24. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

25. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
25. Belly Breathing: Not really necessary, as long as you meditate

26. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

27. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
23. Belly Breathing: Not really necessary, as long as you meditate

24. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

25. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
25. Belly Breathing: Not really necessary, as long as you meditate

26. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

27. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
25. Belly Breathing: Not really necessary, as long as you meditate

26. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

27. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
25. Belly Breathing: Not really necessary, as long as you meditate
 26. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

27. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
25. Belly Breathing: Not really necessary, as long as you meditate

26. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

27. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
26. Belly Breathing: Not really necessary, as long as you meditate

27. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

28. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
28. Belly Breathing: Not really necessary, as long as you meditate
 29. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

30. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
26. Belly Breathing: Not really necessary, as long as you meditate

27. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

28. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
28. Belly Breathing: Not really necessary, as long as you meditate

29. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

30. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
28. Belly Breathing: Not really necessary, as long as you meditate

29. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.
 30. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
28. Belly Breathing: Not really necessary, as long as you meditate

29. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

30. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
28. Belly Breathing: Not really necessary, as long as you meditate

29. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

30. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
29. Belly Breathing: Not really necessary, as long as you meditate

30. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

31. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
31. Belly Breathing: Not really necessary, as long as you meditate

32. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

33. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
29. Belly Breathing: Not really necessary, as long as you meditate

30. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

31. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
31. Belly Breathing: Not really necessary, as long as you meditate

32. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

33. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
31. Belly Breathing: Not really necessary, as long as you meditate

32. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

33. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
31. Belly Breathing: Not really necessary, as long as you meditate

32. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

33. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
31. Belly Breathing: Not really necessary, as long as you meditate

32. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

33. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
32. Belly Breathing: Not really necessary, as long as you meditate

33. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

34. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
34. Belly Breathing: Not really necessary, as long as you meditate

35. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

36. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
32. Belly Breathing: Not really necessary, as long as you meditate

Stopping the stream: When you urinate, exhale slowly, forcefully push
out the urine while pulling up on your perineum and clenching your
teeth. Then, inhale and contract Daily Exercises:
34. Belly Breathing: Not really necessary, as long as you meditate

35. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

36. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
34. Belly Breathing: Not really necessary, as long as you meditate

35. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

36. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
34. Belly Breathing: Not really necessary, as long as you meditate

35. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

36. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
34. Belly Breathing: Not really necessary, as long as you meditate

35. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

36. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
35. Belly Breathing: Not really necessary, as long as you meditate

36. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

37. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
37. Belly Breathing: Not really necessary, as long as you meditate

38. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

39. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
33. Belly Breathing: Not really necessary, as long as you meditate

34. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

35. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
37. Belly Breathing: Not really necessary, as long as you meditate
 38. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

39. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
37. Belly Breathing: Not really necessary, as long as you meditate

38. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

39. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
37. Belly Breathing: Not really necessary, as long as you meditate

38. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

39. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
37. Belly Breathing: Not really necessary, as long as you meditate

38. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.
 39. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
38. Belly Breathing: Not really necessary, as long as you meditate

39. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

40. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
40. Belly Breathing: Not really necessary, as long as you meditate

41. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

42. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
36. Belly Breathing: Not really necessary, as long as you meditate

37. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

38. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
40. Belly Breathing: Not really necessary, as long as you meditate

41. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

42. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
40. Belly Breathing: Not really necessary, as long as you meditate

41. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

42. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
40. Belly Breathing: Not really necessary, as long as you meditate

41. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

42. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
40. Belly Breathing: Not really necessary, as long as you meditate

41. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

42. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
41. Belly Breathing: Not really necessary, as long as you meditate

42. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

43. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
43. Belly Breathing: Not really necessary, as long as you meditate

44. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

45. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
39. Belly Breathing: Not really necessary, as long as you meditate

40. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

41. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
43. Belly Breathing: Not really necessary, as long as you meditate

44. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

45. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
43. Belly Breathing: Not really necessary, as long as you meditate

44. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

45. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
43. Belly Breathing: Not really necessary, as long as you meditate
 44. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

45. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
43. Belly Breathing: Not really necessary, as long as you meditate

44. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

45. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
44. Belly Breathing: Not really necessary, as long as you meditate

45. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

46. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
46. Belly Breathing: Not really necessary, as long as you meditate
 47. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

48. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
42. Belly Breathing: Not really necessary, as long as you meditate

43. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

44. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
46. Belly Breathing: Not really necessary, as long as you meditate

47. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

48. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
46. Belly Breathing: Not really necessary, as long as you meditate

47. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.
 48. PC Pull-Ups (Kegel):
a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
46. Belly Breathing: Not really necessary, as long as you meditate

47. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

48. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
46. Belly Breathing: Not really necessary, as long as you meditate

47. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

48. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
47. Belly Breathing: Not really necessary, as long as you meditate

48. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

49. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
 b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
49. Belly Breathing: Not really necessary, as long as you meditate

50. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

51. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
45. Belly Breathing: Not really necessary, as long as you meditate

46. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

47. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
49. Belly Breathing: Not really necessary, as long as you meditate

50. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

51. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
 c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
49. Belly Breathing: Not really necessary, as long as you meditate

50. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

51. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
49. Belly Breathing: Not really necessary, as long as you meditate

50. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

51. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
49. Belly Breathing: Not really necessary, as long as you meditate

50. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

51. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.
Daily Exercises:
50. Belly Breathing: Not really necessary, as long as you meditate

51. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

52. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
52. Belly Breathing: Not really necessary, as long as you meditate

53. Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract
your PC muscle to stop the flow or urine midstream. Do this 3 - 6 times.

54. PC Pull-Ups (Kegel):

a. Inhale and concentrate on your prostate, perineum, and anus.
b. As you exhale, contract your PC muscle around your prostate and around your
anus while at the same time contracting the muscles around your eyes and
mouth.
c. Inhale and relax, releasing your PC, eye, and mouth muscles.
Do this 10 – 35 times.

Daily Exercises:
48. Belly Breathing: Not really necessary, as long as you meditate

Stopping the stream: When you urinate, exhale slowly, forcefully push out the urine
while pulling up on your perineum and clenching your teeth. Then, inhale and contract