What We Do
You can follow different programs on our practice classes. Group sessions are motivating. If you have no time to attend you may chose a program to practice alone wherever you are. And sometimes you feel you'd like individual guidance and full attention, then you ask a coach to support you through individual programs.
Here you can find the most common abbreviations that we use to characterize the focal point of an exercise session in between warming up and relaxation.
Avi18 - half an hour, improves blood flow in the pelvic cavity, targeting the reproductive organs
AviShort - as Avi18 in 15 minutes
AviPro - half an hour when the movements are targeting the ovaries and the fallopian tube areas
AviHeavy -the strongest Avi Basic exercises in 4 minutes
AviNew -a lower back friendly Aviva choreograph, work on the reproductive organs and the mesentery with more focused breathing involved and less dynamism in 15 minutes
EndoHeavy -Lower back firendly version of AviHeavy in 4 minutes.
EndoWo -half an hour with core and pelvic floor strengthening further ring muscle control improving movements
EndoHIIT - reproductive organs and thyroid involving movements in high intensity interval manner.
EndoBreath - combination of soft belly and hypopressive breathings in addition to movements that can, this way, stimulate not only your endocrine glands, the place where you produce hormones, but practicing them you vitalise your metabolism and the liver, the engine of detoxification.
EndoX - libido increasing, stretching and energy harmonizing choreograph
Hormone Yoga - Dinah Rodriques's method routed in Hatha Yoga. We use Tibetian energy techniques. Kundalini Breath of Fire technique and a variety of bandhas.
HIIT (High Intensity Interval Training)
Takes 20 minutes. 8 repetitions of 30 seconds high intensity and 90 seconds relaxed workout. Can be done 2-3 times a week so you give enough time to your fast twitch muscle fibres to recover. If you do HIIT right, pulse goes up to 220 minus your age. For stress managements, we aim to bring heart rate up to 130/min. which if we manage, has a great impact on the adrenal glands and the reproductive hormone household.
It increases Human Growth Hormone production, promotes anti-inflammatory myokines (Dr Doug McGuff), reduces age-related telomere shortening, prevents cardiovascular diseases, improves brain functions and cease depression.
A common misconception among many people is that cardio works out the heart muscle. Unfortunately, what you're really working with cardio is your slow twitch muscle fibers. You're not effectively engaging the anaerobic process of your heart. HIIT in the contrary engages your fast and super-fast twitch muscle fibres, which has many beneficial effects on the metabolic systems in your body.
Reduced body fat
Dramatically improved muscle tone
Firmer skin and less wrinkles
More energy and libido
Improved athletic speed and performance
IMproved brain function
see related articles: articles.drmercola.
The Aviva Dance, this revolutionary self-healing set of exercises, is rapidly gaining popularity across the world. Simply because anybody can learn it at any age, or condition yet it’s very efficient.
By ensuring an increased blood supply in the lower abdomen, it delivers an increased amount of hormones, nutrients and oxygen to the reproductive organs. This stimulation, strengthening and nourishment of the muscles and organs result in healing of several health problems, naturally balanced reproductive hormones and health.
It takes 15-30 minutes twice a week once you learned the movements. If you come and practice in groups you can top it all up with other beneficial elements of the Endcrine Gymnastic, such as the Ring Muscle Techniques, Yoga, and High Intensity Interval Training.
There are several choreographs for the Aviva Dance. There are the basics and the Progesterone stimulating versions. They all can be done by any one at any stage or age.
18 Steps - 30 minutes, basics
AviShort - 15 minutes basics
EndoNew - 15 minutes basics
EndoHeavy - 4 minues basics
AviPro - 30 minutes, Progesterone stimulating
Ring Muscle Techniques
Professor Y. Goldhammer M.D., Head of the Department of Neurology in the Israeli Tel Hashomer Hospital says about these exercises (Secret Of The Ring Muscles / Healing Yourself through Sphincter Exercises; Paula Garbourg) that "Activation of the sphincters -the muscles surrounding the various orifices of the human body- is based on the observation of Mrs. Paula Garbourg, that all the sphincters work in unison. The activity of one muscle is likely to affect the activity of another muscle, even one located some distance away. Relying on this principle, it is possible, by performing systematic exercises, to strengthen weak muscles and, for example, to correct irregularities of posture.