PELVIC FLOOR DYSFUNCTION
Regain Control
Do you suffer from incontinence, overactive bladder, pelvic organ prolapse, chronic pelvic pain, vaginismus or dyspareunia?
Have you been doing endless repetitions of Kegels or Reverse Kegels thinking they are your only option?
Have you tried courses that are run over eight or twelve weeks and found you are still in the same position?
Time for a new approach
CHANGE YOUR PATTERNS
Rebalance tension
Pelvic Floor Dysfunction is caused by an imbalance of tension in the pelvic floor where the resting length is lengthened (lax/hypotonic) or shortened (tight/hypertonic).
The eight-phase training uses techniques based on the latest research to rebalance tension not just in the pelvic floor but through the entire body.
EIGHT-PHASE TRAINING
Who is this training for?
Those suffering from pelvic floor dysfunction (PFD). If you suffer from pelvic floor dysfunction with symptoms such as incontinence, overactive bladder, pelvic organ prolapse, pelvic pain, dyspareunia or vaginismus, this course is for you.
Those with pelvic floor hyper- or hypo- tonicity. If your pelvic floor is tight or lax and you would like to rebalance your pelvic floor as well as other muscle groups in your body, this course is for you.
Those who are busy with job, family, or other obligations. If your life is already hectic and you have limited time available to train or go to classes, this course is for you.
Women who want to regain pelvic floor strength after birth. If you have had one or multiple pregnancies and feel that you need to increase your pelvic floor and bodily strength, this course is for you.
Women who are peri-menopausal, menopausal or post-menopausal. If you are approaching, experiencing or past your menopause and feel that you have diminished pelvic floor function, this course is for you.
EIGHT-PHASE TRAINING
Who is this training NOT for?
Those who don’t want to put in the work. This training isn’t for people who think that buying a course alone is sufficient. You have to consistently put in the work to see results.
Those who want a quick fix. This training isn’t for people who think that PFD can be resolved in a few weeks. Change in the body requires consistent steady practice over an extended period. It takes 40 days to break a habit, 90 days to gain a new habit, in 120 days you are the habit, and at 1000 days, you are the master of it...
Empowerment is mastery.
EIGHT-PHASE TRAINING
Empower your flower
Give yourself the grace of time. The training is offered in phases rather than weeks as true change happens at different paces for each individual. Work at your own pace to achieve your goals.
Designed with your time in mind. The holistic approach involves pelvic floor, breathing, movement, relaxation and mind/meditation exercises. Sessions have been designed for time efficiency.
Phased approach for progression or regression. When undertaking any training, it is important to listen to your body. The training takes a phased approach and offers checkpoint assessments to decide if you should progress or regress to an earlier phase.
Goals aligned with difficulty levels. There are four levels of difficulty in the eight-phase training. You will be guided to set goals that align with these levels with each goal creating a progress milestone.
Self-assessment at baseline and milestones. You will be guided in taking a complete self-assessment to establish your baseline. You will retake the assessment at each progress milestone to assess your improvement.
Move beyond endless repetitions of Kegels. With this training, you will learn how to train your pelvic floor efficiently with the goal of moving beyond endless repetitions of Kegels training for your pelvic floor to funtion regardles so of the activity.
Automate your training with consistent practice. The exercise sequences in each phase are designed for consistent practice which you will learn over time allowing you to step through the sequence unguided from memory.
EIGHT-PHASE TRAINING
Program Modules
EIGHT-PHASE TRAINING
Course Curriculum
- An Overview of Self-Assessment (5:16)
- Download the Self Assessment Booklet
- Practical Activity 1 - Getting to Know Your Vulva
- My Approach to Pelvic Floor Exercises (Kegels) (5:24)
- Practical Activity 2 - Learning the Elements to Create a Full Kegel exercise
- Symptom Assessment: Establish Your Current Status
- About the Symptom Flower (4:16)
- Completing the Symptom Flower Exercise
- Setting F-SMART Goals (5:28)
- A Goal Setting Example
- Six Stages of Pelvic Floor Assessment (4:44)
- Stages 1 to 5 - Pelvic Floor Strength Assessments
- What Your Pelvic Floor Strength Assessment Reveals (4:15)
- If You were Unable to Take the Internal Assessment (0:34)
- Selecting Your Phase of Training
- The Purpose of the Pelvic Floor Flexibility Assessment (2:49)
- Stage 6 - Pelvic Floor Flexibility Assessment
- Should I Focus on Pelvic Floor Strength or Relaxation? (2:25)
- Confirming if You Should Focus on Pelvic Floor Strength or Relaxation
- Preparing to For Your Posture (Alignment) Assessment (1:50)
- Step 1 - Take Your Photos
- Finalising Your Posture Assessment (1:44)
- Step 2 - Draw Posture Markers on Your Images
- Link Between Posture And Life Pattern (0:47)
- About Your Life Pattern Assessment (1:58)
- Taking Your Life Pattern Assessment
- About Your Mind Assessment (1:59)
- Completing Your Mind Assessment
- Setting yourself up for success (1:50)
- Creating your weekly schedule
- Reassessment, Progression and Regression (3:58)
- Disclaimer!!! - I am not a doctor... (1:29)
- What You Will Learn in the Phase 1 Training (4:22)
- Overview of Phase 1 Pelvic Floor Training (1:08)
- Understanding the Pelvic Floor RPE Scale (0:56)
- About Phase 1 Pelvic Floor Strength Training (5:15)
- Practice: Pelvic Floor Strength: Kegel Breakdown
- Ball Sitting with Breathing (3:34)
- About Phase 1 Pelvic Floor Relaxation Training (3:47)
- Practice: Pelvic Floor Relaxation: Reverse Kegel Elements
- About the Phase 1 Nasal Breathing Exercise (1:00)
- Practice: Breathing: Nasal Breathing (3:39)
- About the Phase 1 Yoga Preparation Sequence (21:38)
- Practice: Movement: Yoga Preparation (24:59)
- About the Phase 1 Restorative Yoga Sequence (6:18)
- Practice: Relaxation: Restorative Yoga (25:00)
- About the Phase 1 Yoga Nidra Meditation (1:44)
- Practice: Mind & Meditation: Yoga Nidra
- Phase 1 - Checkpoint Review (1:32)
- Download the Phase 1 Checkpoint Review Form
- Beginner Level Community Access
- What You Will Learn in the Phase 2 Training (3:51)
- About the Phase 2 Pelvic Floor Strength Training (1:32)
- Practice: Pelvic Floor Strength: Full Kegel (2:04)
- About the Phase 2 Pelvic Floor Relaxation Training (1:21)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 2 Breath Strengthening Exercise (2:43)
- Practice: Breathing: Breath Strengthening (3:17)
- About the Phase 2 Yoga Basics Sequence (13:50)
- Practice: Movement: Yoga Basics Sequence (25:00)
- Some Advice Before Practicing Yin Yoga (0:39)
- About the Phase 2 Yin Yoga Forward Folds Sequence (8:40)
- Some Advice Before You Practice Yin Yoga (0:39)
- Practice: Relaxation: Yin Yoga Forward Folds (29:56)
- About the Phase 2 Flex Your Mind to Flex Your Muscles Meditation (1:25)
- Practice: Mind & Meditation: Flex Your Mind to Flex Your Muscles
- Phase 2 - Checkpoint Review (1:12)
- Download the Phase 2 Checkpoint Review Form
- What You Will Learn in the Phase 3 Training (1:18)
- About Phase 3 Pelvic Floor Strength Training (1:34)
- Practice: Pelvic Floor Strength: Endurance Kegel (2:14)
- About Phase 3 Pelvic Floor Relaxation Training (1:10)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 3 Breath Remapping Exercise (2:11)
- Practice: Breathing: Breath Remapping (5:03)
- About the Phase 3 Core Re-Tensioning Sequence (17:37)
- Practice: Movement: Core Re-tensioning Sequence (29:59)
- About the Phase 3 Yin Yoga Backward Bending Sequence (9:14)
- Practice: Relaxation: Yin Yoga Backward Bending (29:59)
- About the Phase 3 ANT Therapy Exercise (7:06)
- Practice: Mind & Meditation: ANT Therapy
- Phase 3 - Checkpoint Review (1:05)
- Download the Phase 3 Checkpoint Review Form
- What You Will Learn in the Phase 4 Training (1:37)
- About the Phase 4 Pelvic Floor Strength Training (1:01)
- Practice: Pelvic Floor Strength: Speed Kegel (2:14)
- About the Phase 4 Pelvic Floor Relaxation Training (0:30)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 4 Nadi Shodhana Breath Training Technique (1:30)
- Practice: Breathing: Nadi Shodhana (4:53)
- About the Phase 4 Rebalancing Yoga Sequence (20:34)
- Practice: Movement: Rebalancing Yoga (29:59)
- About the Phase 4 Yin Yoga with Twists & Lateral Movement (4:37)
- Practice: Relaxation: Yin Yoga Twists & Lateral Movement (30:00)
- About the Phase 4 Conquer Your Fear Meditation (2:03)
- Practice: Mind & Meditation: Conquer your Fear
- Phase 4 - Checkpoint Review (1:02)
- Download the Phase 4 Checkpoint Review Form
- Intermediate Level Community Access
- What You Will Learn in the Phase 5 Training (3:02)
- About the Phase 5 Pelvic Floor Strength Training (3:04)
- Practice Pelvic Floor Strength: Co-contract (1:01)
- About the Phase 5 Pelvic Floor Relaxation Training (1:27)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 5 Basic Hypopressive Exercise (1:02)
- Practice: A Trick to Create a Stomach Vacuum (1:45)
- Practice: Breathing: Basic Hypopressive Exercise (2:21)
- About the Phase 5 Bandha Strength Yoga Sequence (14:14)
- Practice: Movement: Bandha Strength Yoga (25:00)
- About the Phase 5 Yin Yoga Hip Opening Sequence (7:10)
- Practice: Relaxation: Yin Yoga Hip Opening (30:00)
- About the Phase 5 Kirtan Kriya Meditation (2:12)
- Written Instructions for the Kirtan Kriya Meditation
- Practice: Mind & Meditation: Kirtan Kriya (13:20)
- Phase 5 - Checkpoint Review (1:20)
- Download the Phase 5 Checkpoint Review Form
- What You Will Learn in the Phase 6 Training (1:47)
- About the Phase 6 Pelvic Floor Strength Training (2:43)
- Practice: Pelvic Floor Strength: Maximize Strength (2:11)
- About the Phase 6 Pelvic Floor Relaxation Training (0:20)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 6 Intermediate Hypopressive Sequence (4:40)
- Practice: Breathing: Intermediate Hypopressive Sequence (14:59)
- About the Phase 6 Max Kegel Yoga Sequence (14:21)
- Practice: Movement: Max Kegel Yoga (29:59)
- About the Phase 6 Yin Yoga Sequence for the Pelvic Floor (5:56)
- Practice: Relaxation: Yin Yoga Pelvic Floor (29:59)
- About the Phase 6 Self Affirmations Exercise (2:29)
- Practice: Mind & Meditation: Self Affirmations
- Phase 6 - Checkpoint Review (2:03)
- Download the Phase 6 Checkpoint Review Form
- Advanced Level Community Access
- What You Will Learn in the Phase 7 Training (2:47)
- About the Phase 7 Pelvic Floor Strength Training (2:25)
- Practice: Pelvic Floor Strength: Maximize Strength (2:11)
- About the Phase 7 Pelvic Floor Relaxation Training (0:34)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 7 Advanced Hypopressive Sequence (6:07)
- Practice: Breathing: Advanced Hypopressive Sequence (14:59)
- About the Phase 7 Ball Routine (11:17)
- Practice: Movement: Ball Routine (14:59)
- About the Phase 7 Yin Yoga Happy Hips Sequence (7:20)
- Practce: Relaxation: Yin Yoga Happy Hips (29:59)
- About the Journaling Exercise (3:51)
- Practice: Mind & Meditation: Journaling
- Phase 7 - Checkpoint Review (0:51)
- Download the Phase 7 Checkpoint Review Form
- What You Will Learn in the Phase 8 Training (3:09)
- About the Phase 8 Pelvic Floor Strength Training (18:10)
- Practice: Pelvic Floor Strength: Functional Training (6:53)
- About the Phase 8 Pelvic Floor Relaxation Training (0:34)
- Practice: Pelvic Floor Relaxation: Full Reverse Kegels (2:04)
- About the Phase 8 Kapalabhati Breathing Exercise (4:47)
- Practice: Breathing: Kapalabhati Breathing (3:31)
- About the Phase 8 Dynamic Power Yoga Sequence (15:21)
- Practice: Movement: Dynamic Power Yoga (29:59)
- About the Phase 8 Yin Yoga All Body Sequence (3:14)
- Practice: Relaxation: Yin Yoga All Body (34:59)
- About the Phase 8 Blossoming Goddess Meditation (2:14)
- Practice: Mind & Meditation: Blossoming Goddess
- Phase 8 - Checkpoint Review (4:44)
- Download the Phase 8 Checkpoint Review Form
EIGHT-PHASE TRAINING
Testimonial
"Thank you so much for this course. This is such a comprehensive program for the pelvic floor. I especially enjoyed your yoga sessions. I have not had a consistent yoga practice in the past, and am so thankful that you have brought this to my life. I will continue to use this program and revisit many of the sessions as an ongoing practice. Your yoga, breathing, mindfulness, and relaxation sessions have been the keystones to improving my pelvic floor function. "
~ Olivia P.
DOWNLOADABLE RESOURCES
Bonus Materials
PRINT AND FOLLOW
Sequence Sheets
Downloadable sequence sheets are provided to print and place at the top of your mat when you practice the movement, relaxation and breathing modules.
DOWNLOAD AND COMPLETE
Blank Forms
All forms used for the course are available in downloadable, editable PDF format. This includes assessment forms, progress review forms etc.
DOWNLOAD AND LISTEN
Audio Meditations
Meditations are available as downloadable audio files to play on any smartphone. The recordings include soft music helping you to relax.
ALL THE COURSES
All-Access Memberships
If you are interested in taking more than one course, you could opt for an all access membership which gives you access to all of our courses for a single monthly or yearly subscription.
A message from Denise...
I was a single Mum at the age of 17 and struggled to make ends meet. For many years, paying the bills and putting food on the table was a challenge. I wouldn't have been able to afford to do a course like this. If this monthly subscription is beyond your means, but you would like to do the training, please get in touch.
Denise
