Recent studies show that up to 80% of western women will experience some form of pelvic floor dysfunction in their lifetimes. 

It’s not just you!

The aim of this course is to Empower you with Core wellbeing practices to use for life.

You'll learn how to stop leaking and manage prolapse symptoms.  You'll learn what's happening with your hormones, how to balance them, how to align your posture and balance your whole body, so everything feels stronger and works better!

At the end of each module, you’ll find a 25 minute homework video which drills down on the key learnings, PLUS full length yoga classes to cement the module and practice with regularly.  

Here’s to your return to health and wellbeing!

Purchase access to this course

Includes 6 comprehensive Posture & Core Restore modules + 6 full length 75-90 minute classes + an exercise sequence library + menopause HRT info, diet tips & more.

Course curriculum

  • 1

    Welcome

  • 2

    Module 1: PELVIC FLOOR & BREATH FOUNDATIONS

    • Key Pelvic Floor Information for ALL women

    • The key CORE muscles and how they synchronise.

    • Yoga BREATHING - The Secret KEY to health (+ VIDEO)

    • SLOW IT, STRETCH IT, DIRECT IT! Breathing to protect your pelvic floor (+ Video)

    • TUTORIAL - 60 min overview tutorial and introduction to key exercises with Linda

    • PRACTICE - 75 min Full Length Class - WOMEN'S YOGA BASICS
  • 3

    Module 2 : Pelvic Floor 101

    • Why Am I suddenly Leaking?

    • Bladder and Bowel Health. What you need to know in Midlife

    • PELVIC FLOOR TRAINING 101 (+ video)
  • 4

    Module 3: Posture Alignment

    • Posture - Why Alignment Matters So Much! (+ aligned sitting 'How To' video)

    • Posture Enhancing Exercises - what you need to focus on (+ neck and shoulder release video)

    • Modules 1-3. 25 min summary Video: Breath, pelvic floor, standing and sitting posture

    • PRACTICE - 90 min class - Getting into good Posture and switching on the Pelvic Floor
  • 5

    Module 4: Lengthening then Strengthening the Pelvic Floor Muscles

    • Too-Tight Pelvic Floor Muscles? Relax & Release them FIRST

    • Pelvic Tension Release Yoga Pose #1

    • Pelvic Tension Release Yoga Pose #2

    • Pelvic Tension Release Yoga Pose #3

    • Activate the Pelvic Floor THEN Deep Core Muscles (+ diastasis recti check video)

    • 25 min Pelvic Floor Release & Core Strengthening Homework Video & Practice

    • Class 4 - 90 min Practice Class: Diastasis Recti, bowel health, deep core work
  • 6

    Module 5 - Exercises to rocket your progress!

    • Strengthen your BUM (+ video practice)

    • The Mighty Squat (+ practice video)

    • 'The Knack' to manage the pressure on your pelvic floor (+ 'How To' video)

    • Balances for BRAIN & CORE (+5 min squat & balance sequence)

    • HYPOPRESSIVE: 'Yoga Breathing Pelvic Floor Vacuum! (+ 'How To' video)

    • Module 5 Comprehensive Homework Exercise Video - 25 mins, Plus Notes.

    • Video 5 - 75 min Full Length Practice Class - Breathing, Balances and Body Conditioning
  • 7

    Module 6 - Restorative Yoga for Stress Reduction

    • The Hormonal Effects of Stress. Yoga to the Rescue!

    • Signs that you needs Restorative Yoga

    • Enhancing the 'Rest & Digest' Nervous System with Yoga

    • Breathing into CALM

    • Key Restorative Yoga Poses & Their Effects

    • Module 6 Restorative Homework Video & 15 min Guided Relaxation 'Pelvis Connect'

    • 60 min Restorative Pelvic Tension Release Yoga Practice
  • 8

    EXTRA INFORMATION for Midlife Women

    • Menopausal Hormone Changes (and effects on Pelvic Floor function)

    • Nutrition in Menopause (& simple recipes)

    • What Does A Pelvic Floor Physiotherapist Do?

    • Where To From Here?
  • 9

    Your Yoga Practice Class Library

    • Video 1 THE BASICS - 75 min Full Length Practice Class

    • Video 2 - Switching on the Pelvic Floor - 90 min Full length Practice Class

    • Video 3 Pelvic Floor Restore - 75 min Full Length Practice Class -

    • Video 4 Warming up, diastasic recti, bowel health, deep core - 90 min Practice Class

    • Video 5 BALANCES, BREATHING & CONDITIONING - 75 min Full Length Practice Class

    • Video 6 Pelvic Floor Tension Release & Restorative Yoga - 60 min practice

    • Quick Fix 'The 5 Min Bathroom Bootcamp'

    • QUICK FIX 4 min BUM MUSCLE activation and release sequence

    • QUICK FIX 5 min SQUATS & BALANCE sequence

    • QUICK FIX 'Buzzy Bee' Breathing for instant Calm

    • QUICK FIX: How to squat using 'The Knack'

    • 16 min Relax & Replenish Yoga Sequence

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