Restore Your Pelvic Floor Program
Deciding to work on your pelvic floor health is one thing. The execution of that goal... well now that can be overwhelming and even scary because we don't want to do anything to "mess it up more." For example, it seems reasonable to think that if something is leaking, say your bladder, that the best thing to do it "tighten" it up. However, the pipes in a human body are much different then those of a house and the way we approach the issue needs to be more comprehensive and thoughtful. If a person is leaking urine because their pelvic floor is too tight, then contracting the muscles even more will only add to the dysfunction. You cannot exercise your way out of a tight muscle.
In Restore the Pelvic Floor, we start at the beginning and we work our way through the series of classes as we build our pelvic floor health brick by brick, class by class, laying a foundation for phenomenal pelvic health and an empowering pelvic floor connection. We start with the breath & a basic understanding of pelvic anatomy. Then we begin to work on mobilizing the pelvis and creating space and length within the pelvic floor muscles. Finally, after we have primed our pelvis with all these foundational concepts, THEN we bring in stability work in 3 stages: beginners, intermediate and finally advanced.
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Intro! Restore Your Pelvic Floor
Let's go over some details on what to expect in Restore Your Pelvic Floor! One thing I forgot to mention is the props you'll need for classes. I tried to make things as easy as possible for students just getting into this whole yoga "thang!" So you'll only need 2 yoga blocks and a yoga strap. ...
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Pelvic Anatomy Basics
When we know where things are located in the body it helps our brain connect better with it. If I tell you to think of your right big toe, you know exactly where that is, even without looking. While I don't expect students to memorize the muscles of the pelvic floor (unless you really wanna gee...
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Connecting To The Breath
In today's class, we are getting into the details of connecting to our pelvic floor with the breath. We will use different positions and props to help us turn our mind's eye to the pelvic floor as the breath moves in and out creating an expansion on the inhale and ascending action on the exhale....
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Releasing Diaphragm Restriction
When we are walking around with a restrictions in our body then it will start to affect our ability to breathe well. In this class, we dive into poses that will offer us the opportunity to create space in many of the areas that need to be more open to support deep breathing. Shallow or disconne...
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Creating Mobility in the Pelvis
Mobility VS Stretching; You need both for Pelvic Health.
First, let’s define.
Stretching involves lengthening a muscle where as mobility affects the joints. We need to stretch to bring space back to areas that are in a shortened state which can be from a long-held contraction (like a hypertoni...
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Creating Pelvic Awareness & Space
Before we can create stability and strength in the pelvic floor, we must first create space. Many people who come to pelvic health yoga have been struggling with a pelvic floor that is what we call, hypertonic, or in a state of tension. It leads to many symptoms and a lot discomfort. This flow...
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Figure 4 Inspired Hypertonic Flow
This short but sweet 15 minute sequence uses Figure 4, one of my favorite poses for creating pelvic space, in different variations to open up and soften the muscles of the pelvis.
No props needed!
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Restorative Pelvic Yoga
The Pelvic Floor & Your Nervous System
The nervous system plays a crucial role with pelvic health. All the muscles in the body are innervated by nerves, including your pelvic floor and even external genitalia. These nerves can become overstimulated for various reasons:
- Vaginal infections like...
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Warm-Up Breakdown Flow
There will be a warm-up flow at the beginning of each of our Stability classes and in this segment we break down exactly what's that's going to entail. I wanted to give you time to 'practice' it before-hand to help you feel a bit less frazzled during the stability class itself!
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Somatic Yoga for Pelvic Health
Somatic Yoga - What is it?
All of us have habitual patterns that we hold in our body. There can be a number of reasons for this: trauma (childbirth, a fall, etc), posture imbalances or even things like repetitive use. We are going to refer to this as guarding or holding.
In traditional yoga, w...
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Beginners Pelvic Stability
We made it yogis! Here is your first stability class of the program and it caters to those who are new to this kind of work OR someone who really wants to get down into the details and create a stronger neurological connection with engagement of pelvic floor, core and glutes. All you need for cl...
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Intermediate Pelvic Stability
This intermediate pelvic stability class is Level 2 of our Restore Your Pelvic Floor series! We are progressing some similar moves to the beginners level and also adding some new ones including challenging your balance.
Same concepts apply as in the first level, pay attention to what's happeni...
