Empower Your Flower: Empower Yourself to Overcome Pelvic Floor Dysfunction by Denise Conway
Author:Denise Conway [Conway, Denise]
Language: eng
Format: epub
Published: 2021-10-24T05:00:00+00:00
Phase 4
Beginner Level
Welcome to Phase 4 of the eight-phase training. This is the third and final phase at the beginner level of this training, which will challenge you to get your fast-twitch pelvic floor muscles firing. This phase also challenges your ability to balance and works to lengthen with lateral twisting yin poses. The Phase 4 training modules are highlighted in Figure 9.4.1.
Eight-Phase Prep
Beginner
Intermediate
Advanced
Modules
Phase 1
Phase 2
Phase 3
Phase 4
Phase 5
Phase 6
Phase 7
Phase 8
Pelvic Floor
Kegel
Full
Endurance
Speed
Standing
Functional
Breakdown
Kegel
Kegel
Kegel
Co-Contract
Maximize
Kegel
Strength
Rotations
Training
Basic
Intermediate
Advanced
Breathing
Nasal
Breath
Breath
Nadi
Kapalabhati
Breathing
Strengthening
Remapping
Shodhana
Hypopressive Hypopressive Hypopressive
Shodhana
Exercise
Sequence
Sequence
Breathing
Bandha
Dynamic
Movement
Yoga
Yoga
Core
Rebalancing
Max Kegel
Ball
Preparation
Basics
Re-tensioning
Yoga
Strength
Power
Yoga
Yoga
Yoga
Routine
Yoga
Yin Yoga
Yin Yoga
Yin Yoga
in Y
Yin Yoga
Yin Yoga
Yin Yoga
Relaxation
Restorative
Forward
Backward
Twists &
Hip
Pelvic
Happy
Yin Yoga
Yoga
Folds
Bending
Lateral
All Body
Movement
Opening
Floor
Hips
Movement
Mind &
Flex your
Yoga
ANT
Conquer
Kirtan
Self
Meditation
mind to flex
your
Nidra
your
your muscles
therapy
fear
Kriya
Affirmations
Journaling
Blossoming
fear
Goddess
Figure 9.4.1: Phase 4âBeginner level.
The exercises and activities for the Phase 4 modules, highlighted in green in Figure 9.4.1, will encourage you to conquer your fears, preparing you both mentally and physically for the intermediate-level training that will follow.
Remember, if your goal is pelvic floor relaxation, you will work on the reverse Kegels activity for all phases of training. It is detailed in Phase 1 pelvic floor module.
The frequency of practice can change as you progress through the training so make sure to read through all modules for Phase 4 and update your schedule accordingly before you begin training.
Chapter Nine â Eight-Phase Training Program â Phase 4 291
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