9-Minute Beginner Hypopressive Exercises to Help with Pelvic Organ Prolapse and Incontinence

This is part 1 of our hypopressive series where we explore three hyopressive poses to start out with. The sequence is less than 10 minutes and we will perform two hypopressive apneas in each of our three poses.

Hypopressive exercises, also known as low pressure fitness are a type of yoga breathing technique also known as uddiyana kriya. This type of breathing is often used as a method to improve diaphragmatic breathing which can help with conditions like pelvic organ prolapse and stress incontinence.

We will explore more difficult hypopressives each week as this series progresses. If there any any specific hypopressive poses that you would like to see demonstrated, please drop a note in the comments.

You can read more about the benefits of hypopressive exercises on our website:

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👋 SOCIAL MEDIA 👋

[tatakphilippines]

Grace be with you for helping women experiencing pelvic discomfort. You’re an angel.

[juliawald]

I've been doing hypopressives for about 5 months but only started your videos a month ago. THANK YOU SO MUCH!!! You have improved my form and technique so quickly. I am so grateful.

[critchie]

I have a weak and tight pelvic floor and over 20 years of pelvic pain and bladder pain. I’ve done a lot of good work with fascia release and resistance stretching, but I need to do something to strengthen the core. Kiegal exercises seem like just more “clenching” which is not great for tight, weak muscles. This approach feels like a better solution. I will go through the series with you. Thank you so much from Nova Scotia, Canada.

[gaganmeetsingh]

Please keep doing what you do. A lot of people like me cannot thank you enough 🙏😊

[simply.stephc]

Thank you for doing these videos. I find them so helpful and always come back to them when I need to.

[leeannbennett]

Yup! This works! Feeling alot better than I have in a good while 😉and there is more episodes to come.. excellent! THANKYOU...

[Emily-nizg]

Thank you for sharing this knowledge... The divine feminine flows through you to all of us.

[harrifrost]

Thank you so much for this. I like how you have combined the HP exercise with yoga postures.

[PV-rekd]

This is the first time I tried hypopressives staying in child's pose& dog's pose and boy I started queefing so madly I couldn't control my laughter lmaoo

[Magdalena-xmhl]

This is the first video of hypopressives I came across (choosing it for its ‘beginner’ title) and I have no idea what an ‘apnoea’ is in this context. For a beginner video, an explanation of what an apnoea is would be very helpful.

[ummyusufs]

Hi Denise, when hypopresives should be done in the day and how many times a day, how many times a week for someone starting. Also, how can one keep fit if fear is there to worsen your prolapse. Thank you very much for your attention and reply.

[jenlabelle]

Good morning. I have had interstitial cystitis for 12 years. but I was doing pretty well with a dietary change. but a recent prolapse of the bladder and rectum caused everything to burst. my bladder became unbearable among other things. I'm starting hypopressives. the pain in my bones, ribs, sacrum and my stiffness everywhere complicates things for me and I therefore have hypopressive symptoms in my bed. but the pressure throughout my lower abdomen is excruciating. I'm barely a walker. clearly I need to try to relax my pelvic floor. and do not reinforce. I was wondering if you can suggest the gentlest and easiest relaxation exercises for me please? THANKS

[HelfyreTwilight]

How do you recommend incorporating pelvic floor into the hypopressive movement/breathing? If you could explain how this helps the pelvic floor that would be great (I have a prolapsed vaginal wall, at the front with strong/tight rear pelvic-floor muscles and weaker/overstretched? front pelvic-floor muscles).

[lisajohnson]

I was hoping to learn what this technique is and why I should try it. Apnea wasn’t explained.

[annabelmeere]

The last exercise made me feel my rectus abdominis pull together for the first time while doing the apnea (I am working on fixing diastisis recti). Any tips on feeling that in the other poses? Or do you just feel that more in particular poses?

[cinmac]

What is apnea mean and what does hyper pressive mean.

[gemk]

Thank you for the great educational videos! I saw your interviews with Dr. Bri and they were wonderful. I have a question about the hypopressive exercises in reversing prolapse… I was reading the comments and you have mentioned in your responses that it is a slow process which makes total sense. But about how long will it take to reverse a grade 2 cystocele with hypopressives?

[biancaol]

I watched the first half of your video. What is apnea or vacume? What Exactly should I do then?

[terimalakouna]

Hi, I’m not asking for a personal programme. Ball park guidance on..how many times a day/week should I aim to follow this video and at what point would it be useful to start working through subsequent videos. I believe I have had a one off event of rectal prolapse which appears to have resolved itself (currently) and just want to try and avoid any progression/recurrence.

[Bianca-tqcj]

Thank you so much for posting another video, I’m getting slightly better with going out and car rides and stuff but a lot of times it’s still very anxiety-inducing and physically uncomfortable for me. I have to get my wisdom teeth out very soon as well so I’m hoping to push myself out of my comfort zone a little more so I can comfortably do the long car ride to the surgery place. Any thoughts or tips? :)