For todays position, we will do a melting heart pose with a hypopressive ๐ซ The pose should give some relief to heaviness and dragging.
If you struggle to achieve a vacuum, you can practice the pose focusing only on relaxing in the pose โญ๏ธ
If you are unable to take weight in your knees, you can perform this position at the wall โ
1๏ธโฃ Come to an all fours position before reaching your hands forward and allowing your upper body to rest down. Your hips should remain over your knees.
2๏ธโฃ Take three breath cycles where one breath cycle is a full inhalation and exhalation, breathing through your nose if that is comfortable for you.
3๏ธโฃ Then inhale fully and exhale completely. For this fourth exhalation, you will exhale a little more compared to normal to get the last of the air out.
4๏ธโฃ Close the back of your nose and throat to prevent any air coming in, relax your abdominals and expand your ribcage sideways as though you are breathing in.
โญ๏ธ This breathing motion with the airways closed is what causes the stomach vacuum. The vacuum will lift the pelvic organs โซ which can help to relieve the symptoms of prolapse.
โ๏ธ Do not suck your stomach in!! Itโs the vacuum that creates the lift. If you pull your tummy in, you will increase intraabdominal pressure โฌ which will send pressure down towards the pelvic organs.
๐โ๐ปYou can find more info on Hypopressives at
Good luck! ๐
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Learn about the pelvic floor dysfunction and the different conditions that are caused by pelvic floor hypertonicity or hypotonicity.
๐๐ผ Pelvic Floor Dysfunction –
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