The Female Deer Exercise

Simple Qi Gong for Women’s Vitality, Sexual Health, and Pleasure:

Simple, quick, and very pleasurable, The Female Deer Exercise is the best known women’s exercise from taoist qi gong.

It cultivates sexual energy, improves overall vitality and mental alertness, improves sexual enjoyment, and reduces or eliminates many common women’s ailments (see the bottom of this article for a partial list). It is to be practiced every day except the days of menstruation, when it should be skipped in order to allow for smooth menstrual flow.

The Female Deer Exercise is performed without clothing, once or twice daily, except during menstruation or pregnancy.

This women’s sexual qi gong exercise tonifies the female endocrine system, increasing overall vitality, sensuality, centeredness, and turns uncomfortable bottled-up sexual desire into relaxed, enjoyable sensuality.

The Posture:
Sit in siddhasana (on the floor or on a cushion, with one heel against the opening of the vagina, exerting a gentle pressure on the clitoris. The other foot rests next to the shin).
Make sure you are not in a drafty or cold area. If the posture is difficult (because of inflexible hips or knee pain), you may also use a small rubber ball between the heel and the vagina to provide this gentle acupressure.

The Female Deer Exercise has two steps:

First, a pleasurable circular massage of the breasts, and second, a pelvic exercise called ‘holding firm,’ similar to a kegel exercise.

a) The Breast Massage:
Remove any clothing or jewelry, and sit in the posture described above. Warm your hands by rubbing them vigorously together. Now place them over the breasts.

Lightly rub in upward and outward circles. 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.

Enjoy the sensations and connect with the warm pleasurable feelings. This is important to increase the connections between the nerves and endocrine glands in the breasts, and the center of the brain and the pineal and pituitary glands in your head. Plus, it sensualizes you, and gives your cognitive mind a short break. For general purposes of vitality, health and increased sensitivity, 36 repetitions are recommended, once or twice a day.

b) “Holding Firm” – the pelvic contraction.
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. You only need to do this step once after each 36-rotation breast massage.

During the contraction, try to keep the anal sphincter and stomach muscles relaxed while squeezing and lifting only the vaginal muscles. (You can learn to isolate the mucles by feeling them contract against the pads of your fingers.) Oh – smile and enjoy the experience while you contract your muscles! Feel the connection between the tingle in the pelvic floor, the tingle in your spine, and the tingle in your brain. enjoy it! If it’s hard for you to locate the muscles to contract and lift, just think of the muscles you use to stop urination in mid-stream, and contract!

Effects of the Female Deer Exercise

The breast massage stage of the deer exercise stimulates the nerves of the nipples and breasts. This in turn increases circulation, releases the hormones oxytocin, DHEA, and more, and increases neural development and blood and lymphatic circulation. It can increase both fullness and bouyancy of the bust by strengthening suspensory ligaments and muscles while increasing blood and lymphatic movement in the breasts…

The pelvic exercise tones strengthens the vaginal muscles and the ligaments supporting the ovaries and fallopian tubes, increases fertility, and and increases pelvic bloodflow and relaxed sensitivity.

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. By regulating female hormones and increasing bloodflow, they also help to prevent or cure PMS, irregular menstruation, anemia, sterility, ovarian cysts, vaginal discharge, fibroids, incontinence, and more.

It should be noted that along with increasing sexual health, enjoyment, mental clarity, and overall vitality, the exercise increases fertility, so appropriate precautions should be taken to prevent an unplanned pregnancy!

You can learn more about this version of the Female Deer Exercise in the following books on Qi Gong.

The version above appears in Kenneth S. Cohen’s The Way of Qi Gong (Forward by Larry Dossey, MD).

Saida Desilets, PhD., has a wonderful book (pictured below), audio cd, and online course on Women’s Sexual and Sensual Cultivation in Qigong, available on her website… I recommend her works most highly, as do all of my female friends and fellow practitioners…
Amazon Associates

Art of the Bedchamber, by Douglas Wile

Sexual Reflexology, by Mantak Chia
Healing Love through the Tao – Cultivating Female Sexual Energy, by Maneewan Chia
Taoist Bedroom Secrets, by Chian Zettnersan

And one of the most simple and powerful versions is taught as a part of the KAP Level Two course at

Always remember, an ounce of practice is better than a ton of theory! (and more pleasurable, too!)
Smile, breathe right, and keep your tongue up!
Tao Semko

  • December 6, 2012