More effective Kegel and beyond for women

The objectives of this lesson are:

1. To learn how to feel the pelvic floor muscles, perineal muscles, deep abdominal muscles, and the respiratory diaphragm independently of other muscles in the body.

2. To learn how to find “neutral pelvic balance” and pay attention to pelvic alignment in daily life, reducing strain on the lower back and giving the internal organs a healthier position and better support within the pelvis.

3. To learn how to control the upper and lower abdomen separately.

Before practicing, watch the “Secrets of the Female Pelvis” and “Instructions for Practice” videos.

Don’t forget the principle of minimal effort. This means you shouldn’t rush to maximize the contraction of the muscle you’re working on. Start with a minimal contraction and, once you can feel the muscle, gradually increase the contraction. This will help you avoid recruiting larger muscles that your body and mind are used to engaging, such as the glutes, thighs, and superficial abdominal muscles.

The objectives of this lesson are:

1. To feel the strength of the deep (internal) muscles.

2. To gradually move on to exercises that engage several groups of deep muscles at once.

3. To learn the “Belly Swing.”

4. To learn deeper pelvic floor retraction in a supine position, using the breathing diaphragm.

In the previous lesson, you learned to feel the deep muscles separately from the superficial (outer) muscles.

In this lesson, you can train the deep muscles more effectively because you can already feel them well.

By retracting the muscles as much as you can and holding the contraction for a short time, you add more depth to the exercises.

You will also continue developing abdominal control and learn how to perform the Belly Swing.

At the beginning of the lesson, you will once again work the pelvic floor (pelvic diaphragm), perineal muscles, and other deep muscles separately, and then gradually move on to exercises that engage several groups of deep muscles at once.

The final exercise of the lesson—deep pelvic floor retraction using the breathing diaphragm—is one of the most important and effective exercises for preventing and improving pelvic organ prolapse.

The objectives of this lesson are:

1. To improve control of the deep (internal) muscles. To achieve this, we will contract and relax the muscles gradually, step by step.

2. To improve control of the abdominal muscles and master the “Abdominal Wave.”

3. To continue practicing exercises in which the breathing diaphragm helps train the pelvic floor (pelvic diaphragm). You will learn deeper pelvic floor retraction using the breathing diaphragm in a seated position.

Gradually, you will build your skills by adding conscious muscle control during the exercises.

If you have experienced stress urinary incontinence, at this stage you have likely already recovered and regained your previous quality of life.

The most important thing for stable results now is to keep practicing!

The objectives of this lesson are:

1. To master Uddiyana with Bandhas (maximally deep muscle retraction using the diaphragm).

2. To refine pelvic floor control. Learn to alternately contract the anus and the perineal muscles.

3. To learn exercises that train all pelvic floor muscles simultaneously, while keeping each muscle working with maximum effort.

In this lesson, you will practice exercises for the entire abdominal cavity. These exercises will save you time, and the deep muscles will learn to work simultaneously - as they should in real life - to support the internal organs. This support is very important for women’s health and quality of life at any age.

It would be great if you incorporate contraction and relaxation of the deep muscles into your other workouts - any type of yoga, fitness, or gym training.

After completing this first part of the Imyoga program, you can develop the skill of training the internal and external muscles simultaneously in the second part - Imyoga Level 2.

The objectives of this lesson are:

1. To learn how to better control the internal muscles. To this end, we will contract and relax the muscles gradually, in stages.

2. To learn to better control the abdominal muscles, to master the "Wave" with the abdomen.

3. Continue to master exercises in which the breathing diaphragm helps to train the pelvic diaphragm. Learn to deeply retract the pelvic floor using the breathing diaphragm in the sitting position.

You gradually increase your mastery of your inner muscles by adding conscious control.

Those who have suffered from stress incontinence at this stage have most likely already gotten rid of this ailment and regained their former quality of life.

The most important thing for a stable results is to keep practicing!!!