W E L C O M E
General guidelines to get the most out of this course
On this page you’ll find video and audio recordings of the various deep breathing, guided relaxation, embodiment and yoga techniques that form part of your pelvic floor course.
The focus of RESTORE is embodied practices to heal your pelvic floor and bring more aliveness to this powerful energy centre. This requires connection, presence and inner listening, bringing Mind & Body into Union.
During this course you’re not focusing just on muscles and how things look externally, like you would in a gym class. Embodied practices ask you to pay attention to your internal world of feelings and sensation, and stay present to what’s really going on beneath the surface.
Listen to your body and inner guidance above all else. What’s right for you is a completely personal, unique and individual journey.
The pelvic floor corresponds to ‘Yin of Yin’. Like a flower unfurling its petals, this part of your anatomy requires patience, calm & a non-hurried approach.
Less is more. Do not overwork your pelvic floor or try and force things to change. Trust in the power of gentle, slow and consistent.
Small practices done consistently produce BIG results.
Enjoy!
WEEK THREE
# 1 LOCATING YOUR LOVE MUSCLE
PUBOCOCCYGEAL MUSCLE
Discover your amazing LOVE MUSCLE aka the Pubococcygeal Muscle (PC), considered key to healthy sexual function as well as an important muscle for childbirth and urinary continence. A weak PC Muscle may contribute to prolapse, bladder leakage (especially with laughing, sneezing or lifting), or reduced orgasm. This video guides you through locating and isolating your Love Muscle.
# 2 LOVE MUSCLE MEDITATION
10 MINUTE INNER CONNECTION PRACTICE
Love Muscle Meditation is an inner connection practice that incorporates the practices of Heart-Womb Directed Breath and Pelvic Diamond Breath with locating and toning your PC Muscle.
This can be enjoyed as a stand alone practice. Or, for a longer practice enjoy this practice first then move on the the Pelvic Lift & Stretch Sequence, and finish resting in Supported Bridge Pose.
Set yourself up in your reclining Queen Pose to enjoy this meditation.
# 3 PELVIC LIFT & STRETCH SEQUENCE
30 MINUTE YOGA PRACTICE
Pelvic Lift & Stretch Sequence is a series of practices designed to lift & tone your pelvic floor as well as release tension into muscles and ligaments supporting your pelvic floor: hips, groin, buttocks & hamstrings. Tension in these areas often plays a contributing role to pelvic floor issues, causing tightness, poor alignment and/or preventing free-flow of energy to your base.
Wide-legged stretches – such as squatting – whilst great for opening the pelvis can put too much pressure on the female pelvic floor due to the effect of gravity and weight of pelvic organs. The upright version of these practices are best avoided if you have pelvic floor weakness such as prolapse, and during postpartum.
Pelvic Lift & Stretch includes wide-legged stretches in a lying down position, allowing you to experience the benefits of a wide-legged groin stretch whilst taking pressure off your pelvic floor.
You’ll need a yoga belt for this practice. You can easily create a make-shift stretchy belt using an old stocking.
# 4 SUPPORTED BRIDGE
RESTORATIVE YOGA POSE
Supported Bridge is a wonderful practice for relaxation, stress relief and rejuvenation, with the added benefit of lifting the organs away from the pelvic floor. This pose is particularly beneficial if you experience prolapse, heavy or bearing down sensations into your pelvis, bladder leakage, or during the postpartum. Aim to spend 5 minutes a day in Supported Bridge, mindfully engaging in full deep belly breaths, gently relaxing your pelvic floor on the inhalation.
You’ll need a bolster or block for this practice.
Questions?
Please write them down and bring them along to our next class
Hello, I’m Peta
I’m a Women’s Wellness Specialist qualified in Chinese Medicine and passionate advocate for women’s bodies and women’s wisdom. For well over two decades I’ve immersed myself in understanding the true power of the Sacred Feminine through studies in Eastern Wisdom, Women’s Mysteries, Inner Alchemy, Spiritual Midwifery, Ecstatic Birth, Birth Mindset Mentoring (hypnosis), Doula. This has led me to a path of EMBODIMENT – healing the disconnect between Mind & Body in order to experience more aliveness.
I’m an Empress Yoga teacher with many years personal Female Taoist Jade Egg practice and love sharing embodiment practices that reconnect women to their body wisdom and feminine sexual-spiritual creative power. I run a 6 month mentoring program Empress Secrets & Art of Embodied Womanly Leadership for women who desire a life that feels good in a woman’s body, giving yourself permission to break free of patriarchal programming that only leads to burn out. There is another way! Empress Secrets shows you how to celebrate being a woman, and how to flow with your hormones and cyclical nature for enhanced body love & self confidence, inner alignment, vitality, creative expression and radiance.
I’d love to express my gratitude to the many teachers and mentors whose generous sharing of wisdom has influenced this offering, either directly or through sharing practices that awaken my own channels of inner knowing & wisdom.
In particular I’d like to acknowledge: Saida Desilets Jade Egg Mastery, Devashi Shakti Sacred Feminine Embodiment Yoga, Sheila Kamara Hay Ecstatic Birth, Lisa Fitzpatrick Womankind Pelvic Floor & Hormonal Balancing, Jenny Blyth & Fiona Hallinan Birthwork Creative Ways of Making Space for Baby & Internal Pelvic Work.