Beckenboden-Training

Power Yoga & 

effektiv method for mental relaxation

Body-Mind-Heart connection.

Nr. 1 practise to relieve from stress


Self-transformation


-recommended by doctors

Exercise for the pelvic floor:


Find the right muscles.


To identify your pelvic floor muscles, stop midstream urination.

(only to feel the 3 layers of the pelvic floor muscles)


Once you've identified your pelvic floor muscles, you can do the exercises in any position, although it may be easiest for you to do them lying down first.


Perfect your technique.


Imagine sitting on a marble and tensing your pelvic muscles as if you were lifting the marble. Try for three seconds at a time, then relax until three. Keep your focus. For the best results, focus on tightening only your pelvic floor muscles. Be careful not to flex the muscles in your stomach, thighs, or buttocks. Avoid holding your breath. Instead, breathe freely during the exercises.


Repeat three times a day. Aim for at least three sets of 10 to 15 repetitions per day. Safety instructions: Do not make a habit of using exercise to start and stop your flow of urine.


Doing the egg exercise while emptying your bladder can actually result in incomplete emptying of your bladder - which increases your risk of a urinary tract infection. Incorrect practice can result in a perineal incision that the healing process is not accelerated as desired. Important: it is not about making the muscles hard, it is about the cleansing effect in the subtle area.


The training requires qualified guidance.


Important to mention, men also have pelvic floor muscles that can be trained.