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Empower Your Flower
Course Introduction
Welcome and Course Overview (6:31)
The Road to Rehabilitation
Course Overview and Structure
The Importance of Practicing a "Pelvic Floor First" Approach
Finding Your Accountability Buddy
The Importance of Consistency
New Community Launched For You!!!
Self Assessment & Goal Setting
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)
Phase 1 - Preparation Level
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
Phase 2: Beginner Level
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
Phase 3: Beginner Level
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
Phase 4: Beginner Level
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
Phase 5: Intermediate Level
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
Phase 6: Intermediate Level
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
Phase 7: Advanced Level
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
Phase 8: Advanced Level
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
You Have Empowered Your Flower
What Happens Now?
Leave Your Feedback on the Training
Share Your Success!
My Approach to Pelvic Floor Exercises (Kegels)
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