Empowering Pelvic Health

Von Ann Marie

Was du lernen wirst

Perimenopause and menopause can feel like uncharted territory, bringing changes to your body that may feel unfamiliar or uncomfortable. These transitions affect not just your hormones but also your pelvic health—a crucial foundation of overall well-being for women in midlife and beyond. In this 5-lesson course, guided by a seasoned yoga teacher who is also navigating this life stage, we’ll explore gentle yet effective practices to strengthen and relax the pelvic floor, improve circulation, and cultivate balance in body and mind. These practices are designed to address the physical changes of menopause, such as pelvic floor weakening and tension, while also fostering emotional and mental ease. Through powerful yoga poses, breathwork, and relaxation techniques, this course supports you in building lifelong pelvic health. It’s an invitation to embrace your body as it is—honoring its strength, wisdom, and remarkable capacity for growth and change. Whether you’re new to yoga or a seasoned practitioner, this course empowers you to prioritize your well-being and embrace the journey of transformation with confidence and grace. Join me as we take steps toward lifelong strength, stability, and ease.

Ann Marie

Illinois, USA

Ann Marie is a dedicated Yoga Instructor from the Chicagoland area, passionate about guiding others on their path to self-discovery and healing. With over two decades of personal yoga practice rooted in the 8-limbed path, Ann Marie brings both depth and authenticity to her teaching. Certified in yoga instruction, she also holds a specialty...

Lektion 1

Introduction To Pelvic Health And Breathwork

In this lesson, we’ll explore the foundations of pelvic health and the power of breathwork to connect with your body during this life phase. Together, we’ll lay the groundwork for building strength and awareness in your pelvic floor, setting the stage for the practices to come.

Lektion 2

Building Awareness And Strength In The Pelvic Floor

In this session, we’ll continue our work on engaging and strengthening the pelvic floor through targeted movements and mindful breathing. Prepare for some floor-based work by setting up a comfortable space with a yoga mat or a blanket. Have a cushion or folded towel nearby for support if needed, and wear clothing that allows free movement.

Lektion 3

Releasing Tension And Enhancing Flexibility

This lesson focuses on releasing tension and improving flexibility in the pelvic region. You’ll need a quiet space, a yoga mat, and optional props like a bolster, blocks, or folded blankets to support your poses. Prepare to create a relaxing environment where you can fully let go.

Lektion 4

Cultivating Strength And Stability Through Movement

In this session, we’ll focus on strength and stability through standing and floor-based yoga postures. Clear a space for movement and ensure you have a yoga mat and supportive footwear or grip socks if needed. Keep a stable surface or wall nearby for balance, and have water on hand to stay hydrated.

Lektion 5

Restorative Practices And Long-Term Pelvic Health Care

This final lesson emphasizes rest and renewal, with practices designed to integrate everything you’ve learned so far. The focus is on supporting pelvic health as a critical foundation for overall well-being, especially as we move beyond menopause. As hormone levels change, maintaining pelvic floor strength and flexibility becomes even more essential to prevent issues like incontinence, pelvic organ prolapse, and discomfort during daily activities. Prepare a cozy space with a yoga mat, blankets, or pillows for extra support. Dim the lights or light a candle to create a calming, nurturing atmosphere. Keep a journal nearby for reflection after the session. These restorative poses not only enhance pelvic floor health but also promote relaxation and stability, helping to manage stress and improve circulation. By committing to regular pelvic care, you're laying the groundwork for a strong, resilient foundation that supports your body, mind, and emotional well-being—both now and for years to come.

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