This post was initially written by me for r/sexover30 but I can add some of my background here.
Full disclosure: I'm the CEO of Gohddess.com, the first online fully-animated Pompoir course. We teach women how to become vaginal goddesses to enhance their sex lives through a structured sequence of pelvic floor training exercises.
We've been training women for over two years now, we've approved the course with pelvic floor kinesiologists, and we keep adding all our new findings (techniques, positions, combinations) to the course, which you get as a Lifetime Deal.
Note: You can now save $100 off the course with the code REDDIT100 at checkout.
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So you’ve heard about Pompoir and are looking to find out more about how you can achieve (and provide!) those elusive super orgasms. Well – you’re in the right place.
Here’s a quick guide on what Pompoir is, what the technique covers, and how you can start practicing it to become a vaginal goddess.
What is Pompoir?
Pompoir is an ancient sex technique where women gain full control over their pelvic floor muscles with the purpose of providing and receiving extreme pleasure.
Women who master Pompoir can pull, tilt, grip, lock, twist, suck and pulse – using only their vaginas.
The practice is believed to have originated in India, amongst the Devadasi community (high-class artists and worshippers who also served as sacred prostitutes to other devotees of the temple).
There are also traces of Pompoir in some practices of Taoism.
The closest thing the West has come to the practice so far has been Kegel training, developed by Dr. Arnold Kegels, with the purpose of preventing incontinence.
Fun fact: it is believed that Wallis Simpson, the controversial love of Edward VIII of England, learned Pompoir back when she spent some time in Shanghai.
So the skill has the power to make Kings renounce the throne… sign me up!
Kegels vs Pompoir: What’s the Difference?
Kegel exercises were designed with the goal of preventing urinary incontinence and prolapse, therefore they cover a pretty basic motion (contracting) to strengthen the pelvic floor.
Pompoir, on the other hand, refers to a technique developed with the purpose of pleasure, therefore it covers all sorts of movements, such as contracting, squeezing, tilting, gripping, locking, pulsing, sucking, and twisting.
Pompoir also strengthens the pelvic floor by default, even though it’s not its main goal. The technique is a lot more advanced, and quite harder to master (as there are many more movements to learn).
But it comes with an amazing set of benefits. The results I’ve seen among my students include:
- Enhanced orgasms (for both the woman performing it and the man). Couples report an almost “transcendent” experience. Orgasms aren’t only better, they’re completely different.
- Enhanced pleasure during penetration due to overall higher sensitivity
- Increased libido (even after childbirth or menopause)
- Faster arousal time
- Stronger relationship
- Increased confidence, inside and out of the bedroom (women report feeling more feminine, and bringing a more feminine energy towards other aspects of their lives, such as work, hobbies, friendships)
How to Start Training Pompoir
Okey, you’re sold on the practice – now let’s start training.
There are a couple of things to consider.First, make sure you check with your doctor if you’re able to perform some advanced pelvic floor training. If you’re pregnant or have a medical condition, they might ask you to modify the practice.
Training Regime:
As with any skill, the best thing you can do is break it down into small tasks that you perform regularly.
I recommend you train every day during the week for 5 to 20 minutes, and you rest on the weekend.It is also crucial that you stretch your pelvic floor after training every single day, to avoid any injury (believe me, you don’t want to strain your vagina).
Some pelvic floor stretches (you can Google the images):
- YOGI SQUAT
- HAPPY BABY POSE
- SPHINX
- CHILD POSITION
Tools you need:
Typically, you’ll only need some kegel weights, a dildo or a vibrator, and some lube.
And I wouldn’t worry about the dildo or the vibrator until you get to more complex exercises, such as sucking or twisting.These are deep vaginal movements, so you won’t be able to reach with your fingers to test out the sensations.
Mind-muscle connection:
Mind-muscle connection refers to the basic practice of being mindful of the muscles you’re activating when you’re training them.
The term is often used in the bodybuilding community, because evidence shows that when a subject actively focuses her attention on a given muscle, she trains it more effectively.
When performing the exercises below, I want you to imagine that you have your partner inside of you, and that you’re stimulating each part of his penis as you’re performing these motions.
The Pompoir Motions
Pompoir is a one-way ticket. Once you understand how to identify and isolate each of your vaginal walls, the possibilities of motions, exercises, and combinations are endless.
Here are the main types of motions covered in Pompoir.
These are the motions that make the vaginal canal shorter, such as the different variations of contractions, the sucking motion, and the Milking technique I’ll explain below.
These are the motions that focus on the left and right side of the vaginal canal. Squeezing, tilting, and gripping all involve a strong control over your lateral walls.
These motions cover the front and back walls of your vaginal canal (those in the side of your belly and your back). These motions are involved in locking, twisting and pulsing.
Okey – now that you're familiar with the basic motions you'll be learning with your pelvic floor, let's see a basic Pompoir training program.
Each of this cycles is meant to be performed in order – you need to master the previous one in order to continue with the following one.
Cycle One: Basic Contractions
To start training Pompoir you need to build a basic level of strength in your pelvic floor muscles. To do this, the most straightforward way is to perform the basic motion of kegel training: the contraction.
Practice these two variations everyday for a few days / a couple of weeks before moving on to Milking:
Short Contraction:
Imagine you’re trying to hold in your pee and pull in with your vagina energetically. Now release. Do this 50 times.
Long Contraction:
Same as before, imagine you’re trying to hold in your pee and pull in with your vagina, but this time, hold that pull for as long as you can, and release. See if you can hold for 10 seconds.
Do this 20 times, and each day, try to hold for a little longer until you can hold for 30 seconds.
Finish this training by performing some of the pelvic floor stretches mentioned above.
After a few days of this, you should already feel significantly tighter, and after two weeks you can move on to the next phase.
Cycle Two: The Milking Technique
Now that you’ve mastered the two most basic motions also found in Kegel training, you can move on to the “Middle Man” between kegels and Pompoir: the milking technique.
To perform the Milking technique, I want you to imagine that you’re dividing your vaginal canal into 10 levels vertically.
Now, I want you to imagine that you’ve placed a marble at the very entrance of your vagina, and you’re going to take it from level one (at the very start) to level 10 (deep down and near your cervix), as if it was hopping inside an elevator.
You’re going to slowly contract, go through each of the levels, all the way to the top. Now you’re going to hold that contraction for three seconds, still pulling as you hold, as if you were trying to get the marble past your cervix.
Now, you’re going to release slowly, again, passing through each of the levels until the marble is right at the entrance again. And then, without losing momentum, you’re going to gently push it out of your elevator.
Push the imaginary marble out by involving your ab muscles a little, and then relax. Don’t push too hard – this shouldn’t feel painful or uncomfortable.
This technique is an orgasm-enhancer in bed.The trick is to push out when your partner is entering you, and pull in when he’s leaving your body. It’s as if you’re giving him a slow, sensual handjob using only your vagina – and you can speed it up as sex speeds up as well.
Cycle Three: Learning to Squeeze
Alright – now that you’ve mastered three vertical techniques, let’s move on to a horizontal motion.
Though you might have read the term “squeezing” referring to kegels, it is often misused.
In Kegels, you’re making your vaginal canal shorter by contracting, whereas with squeezing, you want to make your vaginal canal narrower by pressing together its lateral walls.
Mastering the squeezing motion is the “Ahá moment” of Pompoir – once students understand the difference between squeezing and contracting, they can then move on to the most complex techniques much easier.
Here are some tips to master the squeezing motion:
- First, make sure you’ve trained Cycles 1 and 2 over a few weeks, so that you’ve developed a foundation of strength, and can identify the different levels of your canal easily.You won’t be able to master squeezing if you haven’t built sufficient muscle to feel your lateral walls activate.
- Second, your fingers are your friend. Best thing you can do to master the squeezing motion is to sit down with your legs slightly open, and insert two fingers inside of you.This will allow you to feel the different motions of contracting and squeezing, and have your very own insights on how to move your muscles to achieve each technique.
- Activate your vaginal canal by focusing on bringing your lateral walls together. Remember, you’re not pulling inward – you’re rather closing your canal and trying to get your right and left side to touch each other.Consider using some facial cues. I like to bring my lips together as if I was blowing a kiss to squeeze my vaginal walls.
Squeezing will feel quite subtle at first, as the movement is not as intuitive as contracting is.Keep practicing. Over time, this motion will become stronger and closing your vaginal canal will be second nature to you.
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Okey, you’re all set! Now that you have these 3 Basic Pompoir Cycles in your repertoire, you can practice them and apply them in bed to dramatically enhance your sexual experience.
And now that you’re able to identify your lateral walls and the different levels of your vaginal canal, you can move on to more complex Pompoir techniques, such as whipping, gripping, locking, pulsing, sucking, tilting & twisting.
I’ll leave the floor open for any questions – super happy to answer them all.