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 4—Beginner 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 – Eight-Phase Training Program – Phase 4 291

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