7-Minute Hypopressive Yoga Exercises to Help with Pelvic Organ Prolapse and Incontinence

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7-Minute Hypopressive Yoga Exercises to Help with Pelvic Organ Prolapse and Incontinence

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This is part 2 of our hypopressive series where we explore two hyopressive yoga poses. The sequence is less than 10 minutes and we will perform two hypopressive apneas in each of our two poses. This helps to work both the pelvic floor and the abs.
Hypopressive exercises, also known as low pressure fitness are a type of yoga breathing technique also known as uddiyana kriya. This type of breathing is often used as a method to improve diaphragmatic breathing which can help with conditions like pelvic organ prolapse and stress incontinence.
You should watch our other video explaining how to feel an apnea before you begin this hypopressive practice: • How to Feel the Apnea ...
We will explore more difficult hypopressives each week as this series progresses. If there any any specific hypopressive poses that you would like to see demonstrated, please drop a note in the comments.
You can read more about the benefits of hypopressive exercises on our website:
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Пікірлер: 33

@jessicaqueiroz7283 3 жыл бұрын

Thank you for this hypopressive series! By the way, your hair looks amazing!!!

@TheFlowerEmpowered 3 жыл бұрын

Thanks Jessica! 💕

@elimagination 3 жыл бұрын

The last one is amazing. I did feel it after the third try

@TheFlowerEmpowered 3 жыл бұрын

That’s great Elisa 👍🏻😊

@MarkBennett007 Жыл бұрын

Thank you…

@TheFlowerEmpowered Жыл бұрын

Most welcome 😊

@aliferguson 2 жыл бұрын

Thank you for these videos, they are excellent! I’ve recently been diagnosed with a post partum cystocele. What’s the mechanism that hypopressives can help heal? I know that they help to pull back our organs into their proper place while doing the exercises, but can they eventually stay up there in between exercise ? Is it because they help strengthen the connective tissue to support, or some other mechanism?

@TheFlowerEmpowered 2 жыл бұрын

Such a good question!! I have my own hypothesis on the benefits of hypopressives in that the uplifting is pulling on connective tissues which should contribute to strengthening due to the movement of the ground substance (snot like fluid of the connective tissue); However, it's not exactly know if there is a true benefit other than the relief from symptoms. I have written an article about the benefits and the research surrounding hypopressives: theflowerempowered.com/2022/01/24/are-hypopressives-beneficial-for-pelvic-floor-dysfunction/ Key thing, if you are trying to manage a prolapse, you need to work on relaxation (I suggest Yin Yoga which you will find in the pelvic floor relaxation playlist on the channel), Active yoga - which builds balance strength throughout the body ensuring that you can manage your intraabdominal pressure. Pelvic floor strengthening (which you will also find videos for here), breathing exercises (hypopressives are a more advanced form - there are other breathing exercises that make sure you are breathing properly before adding hypopressives). And mind/meditation exercises. It's easy to forget that the mind plays a role in the tension that manifests in the body. This is what I cover in my book and eight-phase training (along with symptom management strategies to help you live more comfortably while you are working on rebalancing tension). Hope that helps!

@michellemiranda8549 2 жыл бұрын

I have a grade 2 rectocele. I do finally feel a lifting sensation when I do these excercises. How often should I practice these excercises? And for how long each time?

@TheFlowerEmpowered 2 жыл бұрын

That’s great Michelle! Once per day dic days per week should be enough (even 3 or 4 days if you are time constrained). Consistency is key!

@bossliya6663 3 жыл бұрын

I have a mild uterine prolapse and bladder prolapse, i also have Diastasis Recti. Would this exercise help closing my Diastasis Recti without worrying about my POP?

@TheFlowerEmpowered 3 жыл бұрын

These exercises should be helpful for both your POP and your DR. As always, listen to your body if you try them and skip any that don’t feel good for you.

@strongsyedaa7378 Жыл бұрын

How to create the vaccum in stomach, I am really confused 🥺 I have 2 Prolapses & I want to fix them through exercises rather than going through a surgery please 🙏 kindly guide to how to create the vaccum in stomach 🙏

@TheFlowerEmpowered Жыл бұрын

I replied to the comment in the other video

@cavinnn 2 жыл бұрын

ooh this is hard. I kinda get panicked sometimes in the middle and it's so hard to stay calm enough to get back into position to release it. is that normal? thank you

@TheFlowerEmpowered 2 жыл бұрын

Release the apnea a little early if it’s making you feel panicked. It’s not unusual to feel a bit panicked sometimes. As a yoga teacher, I do a lot of breathing exercises with breath extension and breath holding which helps when doing the apnea. I’ve detailed breathing exercises that help increase ribcage mobility and lung capacity in my book. These can make it easier to practice Hypopressives. Link is in description if you are interested 😊

@LakshK Жыл бұрын

I have grade 2 bladder prolapse with hypertonic rectal muscles. Can i do this.

@TheFlowerEmpowered Жыл бұрын

Hypopressives should be helpful. Check with your PT if there are any reasons why you shouldn’t and as with every movement - listen to your body and skip poses that are triggering.

@LeslieSmith-vh8ps Жыл бұрын

Before I got Covid cough, I could feel the pull, the lift. It was amazing, hope instilling. 2 months later, still nothing.

@TheFlowerEmpowered Жыл бұрын

You should add some of the pelvic floor relaxation videos. They work on getting balance in the movement of the tissues across your ribcage. Spine and abdomen as well as the pelvic floor, so they might help worth ribcage and thoracic mobility.

@jaimmedenny6552 3 жыл бұрын

I felt all sorts of strange things on my pelvic floor in that last one.. how do I know if it's doing something good or something bad 😂 I have grd 2 cystocele and rectocele x

@TheFlowerEmpowered 3 жыл бұрын

First and foremost is that you listen to your body. With Hypopressives, you should feel things lifting upwards/inwards. You should be relaxing your pelvic floor and your abs when doing the vacuum. If you are pulling your belly in, this will increase intraabdominal pressure and that can push on your prolapses, so make sure you aren’t doing that. Skip any pose that feels bad 👍🏻

@jaimmedenny6552 3 жыл бұрын

@@TheFlowerEmpowered I think I did it right, but I'll just skip it to be sure 😂 thank you :)

@diabolicaldebacle 3 жыл бұрын

"Take the apnea"? I'm very interested by I'm confused by your vocabulary.

@TheFlowerEmpowered 3 жыл бұрын

Hi! I'm sorry that this was confusing. The apnea in hypopressives refers to the stomach vacuum (although apnea means cessation of breathing). Maybe watch this video on a trick to feel the apnea in hypopressives: kzfaq.info/get/bejne/patoq9SS1dm8f30.html Let me know if that helps 😁

@annabelmeere5317 3 жыл бұрын

Are you supposed to 'hold' the apnea and if so, for how long?

@TheFlowerEmpowered 3 жыл бұрын

When I practice, I usually inhale for the count of 4, exhale for the count of 4, hold the apnea for the count of 4 and then inhale for the count of 4. It’s kinda hard to demonstrate while taking. I’m thinking of making another hypo-video but with voiceover so I can show it properly, would that help?

@annabelmeere5317 3 жыл бұрын

@@TheFlowerEmpowered That would be great! I also find it difficult to 'get rid of' ALL my breath, without 'pushing' it out, using my abs - is that okay, or should it be done using your ribs only? When I use my abs, I do feel some upward pulling in my abdomen and a sort of sucking in near my collar bones. Sorry, lots of questions but obviously I have not been breathing quite right for a long time ;-)

@Denise.Conway 3 жыл бұрын

@@annabelmeere5317 yes, the exhalation is forced so it’s ok to use a little abs when you empty completely as that empty’s more and will give you a deeper apnea 😊👍🏻

@leahmortley6903 3 жыл бұрын

How many times should we go through each series a day,and when should we advance to the next series? Like once through, or a few times? Thanks!

@TheFlowerEmpowered 3 жыл бұрын

@@leahmortley6903 Hypopressives are typically practiced once per day. Progression very much depends on your own body. If you can already comfortably do a hypopressive and all of the poses in each video, you could just do a different video each day, however, if it’s new to you, send a week or two on each video before moving to the next. I usually spend almost 10 minutes doing Hypopressives before a 30 minute yoga practice. Let me know if that helps!