Pelvic Healing: Embracing Divine Mother Body and Energy

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Week 1: Welcome!
Welcome to your new Internal State and Life
Introduction to your new physical body
Identity and Beliefs
Foundations: a new approach to central stability
Teamwork of the anticipatory core
Alignment and breathing
Path for return to Function and Fitness
Using the Aligned Planner daily
Habit tracker in Aligned Planned
Be Do Have Aligned Planner

Week 2: Daily Rhythms
Creating daily rhythms and intro to your morning ritual
Introduction to meditation
Morning meditation Audio recording
Affirmations ~ Morning Ritual
Kapalbhati Pranayama
Short reminders for your yoga practice
Morning Yoga Practice
End of day ritual

Week 3: Understanding your Core- Pelvic floor teamwork
Reducing the load on the pelvic floor
Movement class: Core-pelvic floor
Nutrition for Pelvic Health
Nutrition for Pelvic Health

Week 4: Your Mind Matters - getting your mind to work for you
Habits and Commitment
Instructions on how to do the One Belief at a Time worksheet from Byron Katie
One Belief at a time worksheet by Byron Katie
Week 4 Homework: Habits

Week 5: Pelvic floor- Core complex for function and fitness
Movement class 1
Movement class 2 (15 mins)

Week 6: Living from your VALUES & 1 on 1 Deep Dive
Week 6 Homework
Week 6 Private coaching session

Week 7: Introduction to functional Partners- Series1&2
Recruitment pattern and movement series 1
Movement class

Week 8: Regulating your Nervous System
How your nervous system functions
4 quick tools to recalibrate your nervous system
Guided Nervous System Reset
Nervous System Calibration tool

Week 9: Exercise progression principles
Education: Skills for week 3
Skill practice: Lower abdominal activation
Skill practice: Walking cue
Nutrition for Pelvic Health: Breakfast
Nutrition for Pelvic Health: Dessert
Nutrition for Pelvic Health: main
Nutrition for Pelvic Health: Main dish
Nutrition for Pelvic Health: Main dish

Week 10 - Energetics
Energetic Influences
Balancing the 5 elements in your body

Yoga practices to balance your Doshas
Yoga for Pitta - are you feeling frustrated or on GO GO GO mode?
Yoga for Vata - are you feeling scattered, agitated or anxious?
Yoga for Kapha - are you feeling unmotivated, like it’s difficult to take action?

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