There are two steps to the exercise: 1) a breast massage and 2) a pelvic contraction called “holding firm,” which is similar to a kegel exercise.
Sit naked on a flat surface with your legs stretched out before you. Bend one leg and place the heel at the entrance of your vagina so that it presses firmly against your clitoris. If this is not comfortable, then place a hard ball there instead. The pressure should be consistently firm.
Now bring your other leg close to your body. Raise the foot of this leg and rest it on the calf of the leg already in position. Insert the toes of the first bent leg between the calf and thigh of the second bent leg. If this is too difficult, place the second leg in front of you. Sit as erect as you can without straining. You can use a small pillow under the buttocks to sit more comfortably.
1) The Breast Massage
Rub your hands together quickly in order to create as much heat as possible. Then place them over the breasts. Rub inwards with your hands and continue around your breasts in a circular motion. The hands travel together up the inside of the breasts toward the face, then outwards, downwards, inwards, and upwards again. Lightly chafe the skin in circular motions with the nipples at the center of the circle. Do not hold the breasts and move them. Skim the surface of the skin. Pause occasionally and rub your hands together to re-warm them.
Do a minimum of 36 circles and a maximum of 360 circles. A pleasant warm feeling may be experienced at the breasts and genitals. This is a very good sign. It shows that you are accumulating sexual energy.
The breast massage stage of the Female Deer Exercise stimulates the nerves of the nipples and breasts. This increases circulation, releases the hormones oxytocin and DHEA, , and increases neural development and blood and lymphatic circulation. It can increase both fullness and buoyancy of the bust by strengthening the suspensory ligaments and muscles, while increasing blood and lymphatic movement in the breasts.
2) Holding Firm
First, rest your hands in your lap. Form your hands into fists by encircling your thumbs in the other fingers. This activates a number of important acupressure points. Next, tighten the muscles of the vagina as though contracting it. Keep breathing in a deep, relaxed manner while holding the contraction as long as you comfortably can, and then relax.
Contract and relax these muscles as many times as you can without strain. The correct feeling is that you are trying to suck air up into your vaginal and anal openings. After about a month, the muscle contractions will be easy to maintain.
You may experience a pleasant feeling that flows from the genitals to the top of the head. This indicates that the sexual energy accumulated through this method is raising along the spine, feeding the entire glandular endocrine systems.
The vagina greatly benefits from the Female Deer Exercise. It becomes tighter, meatier, and more flexible. The exercise increases circulation in the sexual organs and energizes the pubic area.
Together, the two phases of the Female Deer Exercise spread sexual pleasure and energy throughout the body, increasing the potential for clitoral, vaginal, and whole body orgasm. It is also excellent for enhancing overall health and vitality.
When personal Tantra instruction is either inconvenient or too expensive, Al Link and Pala Copeland’sSexual Mastery Course and Kerry and Diane Riley’s Ultimate Home Tantra Course are two excellent self-teaching courses. I highly recommend either of these courses for those who can’t find a local Tantra teacher, attend a Tantra workshop, or just want to explore Tantra in the privacy of their own home.