Pelvic Organ Prolapse Relief Challenge Day 3

This is the last hypopressive pose of the challenge 🫁 and it comes with lots of options. We will perform a vacuum before coming to a bridge pose.
For advanced options you can add a block to work the adductors, or a band to work the abductors. Try the advanced options if you find first version easy 💪
If you struggle to achieve a vacuum, keep trying, you will get there eventually. Practice the pose without the vacuum for now ⭐️
If you are unable to lift your hips, use the support of a bolster which is demonstrated at the end of the video ✅
Remember to listen to your body 👂 and practice from where you find yourself today 🧘‍♀️
1️⃣ Come to a hook lying position with knees over ankles.
2️⃣ Take three rounds of breath, exhale completely closing your airways and taking your vacuum
3️⃣ Press into your feet lifting your hips to a bridge pose while maintaining your vacuum for a count of 3.
4️⃣ Lower the hips, relaxing the ribcage and inhaling. Repeat 3 times adding a block or band on if it felt easy.
Listen to your body 🌸
⭐️ Ribcage expansion with the airways closed creates the vacuum. The vacuum lifts the pelvic organs ⏫ which helps to relieve the symptoms of prolapse.
⛔️ Do not suck your stomach in!! The vacuum that creates the lift. Pulling your tummy in, will increase intraabdominal pressure ⏬ which sends pressure down towards the pelvic organs.
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[@rossellalospennato3716]

Hi thanks for the video. How many repetition should we do?

[@TheFlowerEmpowered]

3 repetitions is good. The instructions should be in the description 😊🌸

[@elizabethlim6980]

Divine

[@elizabethlim6980]

Divine