Classes in person ENG

"Movement & Hypopressives Course"

Join the course and start the weekend feeling great!

Saturdays 10am -11am 

Course location
My Pelvic Care
Rue de Cornavin 11
1201 Geneva, Switzerland
Structure of the course:
We start with light breathing and stretching exercises. We listen to our body and let it relax and flow. We create connection with our body through movement. Why? Movement is key for the healing and rejuvenation of both body and mind.
-Hypopressives. We perform the breathing and postural controls and the apneas. Why? To recover our body and to deal with incontinence, pain in postures, hernias, prolapses, diastasic and more..
-Resistance training with different postures and gym material. Why? We need to work resistance a bit to maintain muscle mass. We lose 3-8% per year after the age of 30. 

Material needed: A small towel and a bottle of water! We have all gym material on site. 

Group details:
Maximum of 6 students to make sure all have proper guidance. Please see details to register below.
Language: 
The course will be taught in English by default. Otherwise in Spanish or French if all practitioners agree. I can translate when necessary as well. Do not worry about this.
Babies: 
Babies up to 1 year old are allowed in the class. Practitioner will have to step out with baby if needed to guarantee the smooth continuation of the class.
Pre-registration required – Steps to take to join:
1 Whatsapp Elena @ 078-792-3049 (see popup below) or email lowpressurewellness@gmail.com  with the desired date to join.

Or sign up here directly for a group session:

Or sign up here for an individual session:

Before your first session, I will send you a questionnaire to check on your medical status and any prior health issues that you would like me to be aware of.

2. Pre-register by buying the desired package.

Group prices: 

CHF 25- First time student trying the group class.

CHF 180- 4 classes to be used in 2 months.

CHF 360 – Per trimester. see calendar

 

  20 April-23 June 24
  13 september–15 november
  22 November–2 february 2025

  9 février–21 avril 2025


Individual price:

CHF 70 Please contact me to book a session. Class in French, English or Spanish.

Payment:

IBAN : CH66 0900 0000 1227 8621 4

Account holder: Elena Vázquez-Prada

Payments done by cash or transfer at the beginning of each trimester 
 
Movement & Hypopressives Video
No courses take place during the school vacations. A missed course can be taken the following trimester.
3. Come & join us in the session.

Practitioners arrive around 9.50/9.55 am to start class right at 10am.

Looking forward to practicing with you!

 

The Hypopressive exercises

...and their benefits

They were originally developed for women who had just delivered to avoid incontinence, diastasis recti or prolapse. Other exercises being hyperpressive can damage pelvic and abdominal muscles, especially after pregnancy when they are still weak. The need for low pressure on them is crucial. Also in menopause.
Since then, the practice has expanded to both women and men due to the immense benefits in our daily lives:

-Prevention and improvement of incontinence.
Waist reduction in a safe manner.
-Pelvic Floor rehabilitation leading to improvement in sexual sensation.
By repositioning the body, there is no longer pain in sexual intercourse either.
-Prevention and improvement of diastasis recti and prolapse. The separation of abdominal muscles is decreased with these exercises and the existing prolapses are reduced due to the repositioning of the pelvic muscles.
Back pain reduction: Better position of the body and stronger abdominal wall lead to avoiding pain.
Prevention of hernias since the body has a stronger abdomen and pelvis.

The trainer

Elena Vázquez-Prada began studying classical dance at the age of four. Throughout the course of her dance career, she continued to develop and hone her skills via multiple forms of other styles of dance, including flamenco, contemporary, tango, swing, and salsa.. Her venture through dance studies led her down the path to further research ulterior elements that affected ways in which the body functions and recovers from common injuries and postnatal health conditions.
Today, her courses predominantly focus on helping women to rediscover their overall health and physique following pregnancy as well as assisting dancers, athletes, and virtually all walks of life who feel a desire, or sense of need for rehabilitating from issues or accidents which require additional instruction.
Some additional factors that lead to her passion for researching wellness, nutrition and hypopressives came from observing problems among actual dancers, whereby there were oftentimes several worries about staying fit by following a good nutrition program while also improving techniques to decrease incontinence or maintain the body’s core strength. 
Elena presently resides in Geneva, Switzerland where she is a mother and has been able to witness firsthand the positive benefits of hypopressives in order to get back into shape after pregnancy, and, simultaneously applying nutrition practices to her own life and sense of wellness. 
Her experiences drove her to begin teaching and helping others by educating them about the prolonged risks of neglecting to exercise the pelvic floor through hyperpressive exercises and abs training, along with the importance of caring about holistic wellness to care not only about physical beauty and looks but also about long-term health.
Titles of this life time student:
-Official trainer of hypopressives
-Pelvic rehabilitation.
-Nutrition advisor
-Anatomy training
-Over 30 years of dancing experience 

Any questions?

Please contact me at: 
lowpressurewellness@gmail.com