16-minute Pelvic Floor Relaxation with pose variations

[@diabolicaldebacle]

Your exercises and stretches have fixed a level two prolapse for me. No more pain, no more bulging, sex life improved. However, there is something I'd like to bring to your attention in order to research and possibly spread it better than I can. The direct link of the hamstrings to the pelvic floor itself. We know that chronic bad posture inflicts damage to the pelvic floor and weakens it. One of my greatest reliefs for my vaginal spasms and prolapse was hamstring stretches! YES! That easy with IMMEDIATE and LONG TERM relief!! Combined with your instructions I healed a prolapse in less than 12 weeks. No surgery. No strenuous exercises. Just yoga, vacuums, hypoppresive, and hamstring stretches.

[@TheFlowerEmpowered]

I’m so happy to hear you have overcome your pelvic floor issues, this is really fantastic news! The hamstrings do play an important role in pelvic floor dysfunction (as do the other local muscles surrounding the hips and the core). The focus is always to optimize the resting length of the muscles in the pelvic floor, legs and core (and the rest of the body). Rebalancing the tension throughout the body has such a positive impact. Even the Hypopressives are helping with this rebalancing of tension. The body is a unity. It is an amazing self healing organism and I am beyond delighted to hear it has responded to your efforts. Very well done to you for empowering your flower 🌸 😀🎉

[@lynnd7961]

This gives me hope! 3mts postpartum with prolapse, pain, pressure and uneven pelvic floor tension. Just starting my journey to healing 🙏🏼

[@me4everhappy]

Hi.. you get cured from vaginismus? How much time you did this yoga and get cured?

[@ЭляПетрова-л9м]

Я с вами❤

[@JaimeeLauren]

Such a lovely calming audio. Beautiful channel

[@TheFlowerEmpowered]

Thank you 😊🌸

[@antoignesesion3122]

Thank you, it has helped me a lot 😃

[@TheFlowerEmpowered]

I’m so glad to hear that 🌸

[@eliasparker5113]

I'm loving the yin, thank you!

[@TheFlowerEmpowered]

You are so welcome Elias 😊🌸

[@oscarnoordberg9479]

Thank you for your amazing videos! Is it okay for me to do this routine every morning, i workout a lot and often train my legs

[@TheFlowerEmpowered]

Yes, this is good to do daily 👍🏻

[@danielariosdomingues4412]

I thoroughly enjoyed this exercises thank you again ❤️👏🏽

[@TheFlowerEmpowered]

You are so welcome Daniela, and thank you for the kind feedback 🌸

[@stevenhowie4219]

If you have a hypertonic pelvic floor, at what point can you start to strengthen and what is the best way to switch off a tight pelvic floor. I've suffered male urinary issues that has got better with pelvic floor physio but at a point I need to build core strength but previous attempts brings too much tension and kegels can tighten an already tight pelvic floor. I have tight upper abs and weak lower kind of slim physique with a bit of a Buddha lower belly. What's the best way to combat the issues without bring too much tension in. Love your work

[@TheFlowerEmpowered]

Hi Steven, it should be possible to work the core at all stages, but you really have to start very gently. For the lower core, I show two exercises in this video after the lower core strength test: kzbin.info/www/bejne/lWSnnIp7bbaSnJY As you can see, these are very gentle exercises. Due to your hypertonic pelvic floor, I would focus on reverse Kegels when doing this, so make sure to allow your pelvic floor to relax while you do the exercises. You don’t need to do pelvic floor strengthening Kegels at any point when you have pelvic tension. Just work on relaxation. It’s also important to strengthen all other muscle groups as that helps to ensure that the balance of tension through your body is evenly distributed, which will make a big difference to your pelvic floor. Breathing exercises are also helpful as they can get the pelvic floor moving with the breath. Let me know if you have more questions.

[@stevenhowie4219]

@@TheFlowerEmpowered thanks again Denise, I'll definitely start doing that, I've been pouring through your videos and have mentioned your channel to a DCT stretching group with people with similar symptoms. Many thanks Steven

[@TheFlowerEmpowered]

Thanks for the kind feedback Steven and I really appreciate you sharing my content 😊🌸

[@diabolicaldebacle]

She has a wonderful video on how to relax it, I suffered from hypertonic pelvic floor for 3+ years. I didn't realize the pain I was experiencing wasn't normal. A huge relief was not only stretching (hamstring stretches are a GOD send for hypertonic and prolapse) but also something called a Therawand. If you're comfortable using something like that I couldn't recommend it enough.

[@samjustsam9348]

Where did you got your bolsters from?

[@TheFlowerEmpowered]

The bolsters I use are from a company called Yogamatters. You can get them on Amazon: geni.us/CkwWVW but I think they are only available in the UK and Germany stores. The link should find similar in your local store if you are not in those places. The cover is cotton, the inside is buckwheat and the dimensions are 64 x 22 x 22 cm; 4.94 Kilograms. The red ones are older (bought them in 2014) but the pink ones (you'll see those in my newer videos) are from 2021. Same company but the pink ones have more filling so they are a little less malleable. Thats an amazon affiliate link btw, so if you use it, I will make a small commission 😊 Let me know if you have more questions and good luck with your practice 🌸

[@jodance9081]

I love your channel but overwhelmed with so many videos 🤦🏻‍♀️ Can you pls suggest how to use your videos in best way when trying to relax the pelvic. I have been suffering with vaginismus forever..TIA

[@TheFlowerEmpowered]

Hi Jo, I hear you! It can be overwhelming to know what to start with and how to progress. The most basic suggestion is to do one relaxation video each day until you start seeing improvements and drop it back to one every second day. Eventually you can practice relaxation once or twice per week. As for which video, I believe results are better when you alternate positions which is why I am making slightly shorter videos with just a few poses in each. Most videos say how long they are so you can choose based on the time you have available. As for dilation, you can practice daily but there is also benefit in taking rest days. It is important to show up for yourself each day and to be consistent with your practice, but also be compassionate with yourself on days when you just don’t feel like it, just do a little. We tend not to regret the practice we did, but rather the one we didn’t. Make sense? Also, I highly recommend adding yoga nidra in a couple of times in the week and if you can talk to a therapist, it is hugely beneficial to work through emotional issues as they contribute to pelvic floor conditions. If you can’t speak with a therapist, in the very least you could try Byron Katies’s “the work” which is a simple form of cognitive behavioral therapy. I have found both therapy and “the work” to be hugely beneficial on my own journey to empower my flower 🌸 💕

[@TheFlowerEmpowered]

Also, I’ll be releasing my book soon which has a full program for the pelvic floor which is phased and has instructions on how to progress/regress. It’s not specific to vaginismus but will help. Once it’s released, I will have some extra time on my hands and will make a course specifically for vaginismus 👍🏻

[@jodance9081]

@@TheFlowerEmpowered ♥️

[@jodance9081]

@@TheFlowerEmpowered thank you 😊♥️

[@jodance9081]

@@TheFlowerEmpowered looking forward to it

[@Vk-sm2hg]

💗💗💗