Träning med ditt yoni ägg

Training with your yoni egg

If you missed it - please read previous posts Yoni eggs and Beginner's guide before this post.

Yoni eggs and jade eggs were designed to enhance crunches by adding weight and resistance. To begin using a yoni egg, insert it into your vagina with the larger end in first. If you have a drilled yoni egg, the tip with the string will point down. Once the egg is in place, you can start using it! 

How long should the egg be in place? How long should you train?

A good length of time is about 15 minutes per session 3 times a week with a break during menstruation. You don't want to wear down or stress the muscles too much, so rest days are needed.

What do you use a Yoni egg for?

The most common use of yoni eggs or jade eggs is to strengthen vaginal muscles through various squeezing exercises/forms of training:

Pinch training

The pinch training involves contracting and releasing your pelvic floor muscles, known as pinches.

The perfect predicament:

Making your knots correctly is important when working with your yoni/jade egg. You first want to make sure you're contracting the right muscles, to do that, contract your pelvic floor muscles without flexing or tensing your abs, thighs or buttocks. Your pelvic floor muscles are like a hammock that keeps all your uterine parts up and in place. If you have trouble finding your glutes, try lying on your back. Make sure not to hold your breath, you should be able to breathe through your contractions.

Tip - Download the Tät app to get help finding the right knot and several knot exercises. In the app, you can activate reminders for your crunch training.
The Tät app is based on clinical experience and research.
To find your knip press Kniptraina in the app then - Try knipen .

  • Basic
    Begin by contracting the pelvic floor muscles and hold for 5 seconds, then relax. When you can hold for 5 seconds try longer intervals of 10-15 seconds. Repeat the contractions for 5 minutes per session.
  • The fast ice
    Contract and hold for 1 second and relax. Continue with 1 second intervals for 5 minute sessions.
  • Combine
    Basic and fast for an advanced 5-10 minute workout.

*For optimal training, wear your yoni egg during the exercises.

Squat training can be performed standing, sitting or lying down.

If you're a beginner and your yoni egg doesn't stay put, try lying on your back while you practice. Once you've trained and strengthened your muscles, try standing up during the crunches.

Advanced pinch training


Stand with your legs shoulder-width apart, bend your knees and squat down. Hold the squat and start squeezing; squeeze and release.

Fallout position
Stand with one leg in front of the other and bend the knees into a lunge position. Hold the lunge and start pinching; squeeze and release.

Resistance training

This exercise can only be done with a drilled yoni egg. Attach a string to the egg, start performing the pinching exercises.

Give your yoni egg light strokes during the contraction and squeeze phase to create resistance. Do not pull so hard that the egg is removed from the vagina.

Vaginal strength training

Similar to the concept of resistance training, the process of vaginal strength training is the exact same concept of doing your squats, except you've added weight/resistance.

Attach the weight to your yoni egg with a strong string such as hemp or dental floss. Stand with your feet shoulder width apart, insert your yoni egg and hold the weight with your hand until the yoni egg is in place inside you. Then gently release the weight so that it hangs between your legs. Begin your squeezes by lifting and squeezing the pelvic floor, using the vagina, perineum and anus at the same time.

  • Do not use heavy weights as this can put a negative strain on your pelvic floor. Gemstone yoni recommends using another yoni egg as a weight or something that weighs no more than 140 grams.

Yoni yoga

Yoni Yoga is increasing in popularity and is a good way for you to get more intimate and spiritual contact with yourself.

A combination of physical, mental and spiritual exercises with a focus on your pelvic floor. Yoni Yoga is used to strengthen, heal and promote a healthy womb space, as well as to expand awareness and connect with feminine energy while surrendering to the moment, allowing one to be present with oneself, activating Shakti and pushing through all blocks.

Yoni yoga can be done with or without a yoni egg. By using a yoni egg during your training you will get a deeper physical training and deeper spiritual work by activating the metaphysical energies. If you choose to use your yoni egg, focus on contracting and releasing your pelvic floor muscles (pinch) while breathing into your poses.

During each yoga pose - concentrate on deep controlled breathing while creating a conscious focus to your womb space.

Add 1-2 pinches under each pose. Focus on more pelvic-centered yoga movements. Below are a couple of yoga poses:

Bridge pose (See video 1. Time: 12.50)
Start by lying on your back with your knees bent and your feet on the floor. Extend your arms along the floor, palms flat. Inhale as you lift your hips toward the ceiling as you do a crunch. Hold for up to one minute. Relax your pelvic floor and exhale as you slowly come down. Repeat for desired reps.

Wall pose
Start by lying on your back with your legs pressed together flat against the wall. Inhale and let your legs fall out to the sides to make a "V" shape while simultaneously performing a crunch. Exhale and bring your legs back together while relaxing your pelvic floor. Repeat for desired reps.

Frog pose
Start on hands and knees (table position).

Walk with your knees as far apart as they comfortably go (you should feel a deep stretch in your hips but not pain!).
Inhale and lengthen your spine and upper body as you squeeze. Exhale to relax the spine and pelvic floor. Repeat for desired reps.

Tips - if you are a beginner and new to yoga; search youtube for more in depth description and how it is performed.

Squat pose (See video 2. Time: 13.12)
Start with your legs shoulder-width apart. Squat as far as you can comfortably go. The deeper the better. Hold this position while contracting and relaxing your pelvic floor muscles. This is also great for practicing vaginal strength training. Repeat the exercise for desired reps.

Gemstone Yoni has created three classes for beginners to advanced yoni yoga. For those who want a more descriptive class and support than the texts and pictures above. Note! The films are in English.

See below:

Video 1: Yoni yoga Beginners Flow (Beginners) WATCH HERE

Video 2: Yoni Yoga Intermediate Flow (Intermediate) WATCH HERE

Video 3: Yoni Yoga Advanced Flow (Advanced) WATCH HERE

You can also use your yoni egg…

Use the yoni egg to meditate, hold her in your hands, inside your vagina, on top of your uterus or wherever you feel she is needed. Begin to relax, clear your mind and connect with your spiritual self. Let the energies flow through your yon egg and yourself.

Have sex with her
This is best done with a smaller egg. Insert your yoni egg, get her in a comfortable position. Try to push her up in the g-spot area. Play and enjoy the pleasure she gives.

! Be careful so that the yoni egg does not hit the cervix with too much pressure, which can cause pain or bruising!

The yoni breathes
Connect to your yoni and sexual energy.

Insert your yoni egg into your vagina or hold your yoni egg on your uterus, start breathing in and out with your mind and body focused on your yoni. While inhaling, squeeze your vaginal muscles, on exhalation release your vaginal muscles. Be sure to be in sync with your squeezes and breaths.

Use this time to focus on you, your body, sexual energy and to bring out your feminine energy.

Big hug,

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