Yo and Vaginia - Knowing, caring and loving your 'lady parts'
I am 'Yo', a pelvic floor physio, yoga and pilates instructor. Please subscribe to our new youtube
03/20/2023
Feeling grateful!! On holiday in Guadeloupe💕
Yo and Vaginia 🌸
03/08/2023
HAPPY INTERNATIONAL WOMEN’S DAY!
To all the amazing women out there.. and friends.. this is our day! This photos says it all and resonates with my heart and soul! Love you all!!
ENJOY YOUR DAY SPECIAL WOMEN!
HUGS.. YO AND VAGINIA 🌸
’sday ’shealth
09/02/2022
Feeling fulfilled, grateful…. blessed on holiday with my people! ❤️ Thank you Ecuador and Galapagos!
What a magical place!! So special to share our love for travel with our 2 fabulous girls!
Yo and Vaginia🌸
06/21/2022
IN RECOGNITION OF PROLAPSE (POP) AWARENESS MONTH 🌸
https://www.youtube.com/watch?v=nqUj_wr6Y5k
Have you examined yourself for any POP? Do you know to prevent one from developing or getting worse?
Here are some IMPORTANT TIPS:
* MINIMIZE PRESSURE to the PELVIC FLOOR (PF)
* Strengthen the PF, core and surrounding area (hip area too!)
* Optimize breath and PF connection
* Ensure hips are flexible, mobile and strong
* Optimize functional core recruitment pattern, BUT MOST IMPORTANT!!! …….
BE KIND TO YOUR PELVIC FLOOR! ❤️
Tune in to this video to get more information or my YouTube channel in the link above.
TIPS TO REMEMBER:
1) Examine yourself to know what is 'your normal' - see FEMALE ANATOMY VIDE0 #2 - https://www.youtube.com/watch?v=NbO4jgPo-Kk
2) STRENGTHEN YOUR PELVIC FLOOR MUSCLES (KEGELS) - to support the pelvic organs - SEE KEGEL VIDEOS - Pelvic floor muscles - Kegel exercises: https://www.youtube.com/watch?v=QwBxTVFYNbY
3) MINIMIZE PRESSURE to the PELVIC FLOOR REGION - with squatting and lifting movements
Thanks for tuning in!!
SEE YOU SOON!
YO AND VAGINIA 🌸
**nalprolapse
Fabulous YOGA POSE that recruits GLUTES (all the BUTT/B***Y MUSCLES), QUADS, CORE and THE PELVIC FLOOR! The BEAUTY of this POSE is the TWISTED CHAIR - optimizes your BREATHE by stretching the ribcage and upper back region that enhances the PELVIC FLOOR PERFORMANCE!
https://youtu.be/GWHFkR1KRTo
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
***y
HAPPY, HEALTHY HORMONES 😍😄- BALANCING your HORMONES is THE KEY to a HAPPY❤️ PELVIC FLOOR and YOU! Here’s the FULL VIDEO- ENJOY!!
Youtube link: https://www.youtube.com/watch?v=Aibqc-7fVk4
HAPPY, HEALTHY HORMONES!!! How to keep them BALANCED and how they can affect the PELVIC FLOOR!
PREVENTION is KEY! It is so important to STRENGTHEN and TONE your PELVIC FLOOR NOW before these STAGES in HORMONAL CHANGE!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
*e *eing
HAPPY, HEALTHY HORMONES 😍😄- BALANCING your HORMONES is THE KEY to a HAPPY❤️ PELVIC FLOOR and YOU! This TEASER VIDEO gives you a SNEAK PEAK at the full video, with all this fun and valuable information to come next week!
https://www.youtube.com/watch?v=1PsaYtJiAiA
HAPPY, HEALTHY HORMONES!!! How to keep them BALANCED and how they can affect the PELVIC FLOOR!
PREVENTION is KEY! It is so important to STRENGTHEN and TONE your PELVIC FLOOR NOW before these STAGES in HORMONAL CHANGE!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
’shealth
PIGEON POSE is MY FAV STRETCH for THE HIP! STRETCHES: the PIRIFORMIS, GLUTES, HIP FLEXORS/QUADS, and Iliotibial band (ITBand) with many different variations! It can also be easily modified for Knee pain!
The muscles are also so closely LINKED to the PELVIC FLOOR and some actually sit right on top of these pelvic floor muscles, so it's so important to keep them nice and relaxed!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
Please don’t forget to SUBSCRIBE, LIKE, and SHARE the video to help support us and this CHANNEL. Help us REACH our NEW GOAL of 5,000 SUBS! 💕 Please also turn on the notification bell, so you never miss a new video to improve your health!
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
The BANANA AND LONG SPINAL STRETCH is a great stretch to relieve BACK PAIN, STIFFNESS AND TIGHT MUSCLES! It’s EASY, EFFECTIVE AND QUICK! It also opens up your ribcage, optimizes your breathing which is great for your PELVIC FLOOR TOO!
Youtube link: https://www.youtube.com/watch?v=AXtuIggskGg
BANANA STRETCH:
* To stretch left side - cross the left leg over right , arms overhead; bend arms and body towards the Right side to open up the left like a banana! ie. Side bend to the right ( This is opposite for the Right side - ie. side bend to the LEFT to stretch the right side)
* Inhale as you open up and stretch, exhale hold
SPINAL STRETCH:
* Reach long with the opposite arm and leg, elongating and stretching the spine (opening it up) - feels great!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
The BRIDGE 🙂 PELVIC Floor safe, great for prolapse & awesome for glutes, core and legs! ***y
youtube:
https://www.youtube.com/watch?v=Nus-8AqWrBU
One of my FAVOURITE EXERCISES works your glutes, core, legs (hamstrings), and is PELVIC FLOOR SAFE! In fact, it’s hugely beneficial for those with a prolapse (POP) and an all-round functional exercise. Great for BACK, HIP and PELVIC FLOOR!
How to do a proper bridge (PILATES VERSION):
* Set the core: engage the pelvic floor first, then the transversus abdominus (TAB) as you exhale
* Inhale as you maintain the set core
* Exhale while rolling your spine off the mat or floor one vertebrae at a time (articulating the spine); then lift your glutes off into the BRIDGE.
PROLAPSE:
* Perform a KEGEL while in the BRIDGE position.
* To increase the ‘gravity assist’ and decrease pressure off the pelvic floor, try increasing the elevation/starting point with the legs up on a STABILITY BALL or on a STOOL
* Squeeze your ADDUCTORS at the same time as the KEGEL
PROGRESSION:
* Try slowly lifting one foot off the ground while maintaining your pelvis level (ie. don’t drop your pelvis/glutes on the opposite side)
* Ensure you keep your core strong (pelvic floor and TAB) before you lift the foot off the ground
GREAT RESTING POSITION (YOGA VERSION)
* Using hands, cup under your sacrum/tailbone (Or place a block or pillow under your tailbone, opening up your chest in a nice relaxing position
* focus on your breathing, opening up your chest and rib cage - and if you feel like it, you can also DO A FEW KEGELS IN THIS RESTING POSITION (anti-gravity, to relieve the POP and pelvic floor)
* GREAT POSITION TO RELAX AND TO RELIEVE ANY PROLAPSE PRESSURE
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
HELP US SPREAD THE WORD to optimize sexual, pelvic, and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
, , ***y, *e *eing ***yworkout
03/24/2022
Jumping for joy! That we were able to get away for a holiday in Portugal!
02/25/2022
Now it's easier to watch Yo and Vaginia - Knowing, caring and loving your 'lady parts''s video.
IS THIS YOU? GOTTA P*E? NOW!! URGENCY?? CAN’T HOLD IT??? 😬😫 or BARELY MAKE IT ??? Do you P*E DANCE? 😬😫 LEAK? P*E BLADDER PROBLEMS? PAINFUL BLADDER??? You are NOT ALONE and there is EFFECTIVE TREATMENT FOR YOU! KEGELS and PELVIC FLOOR PHYSIOTHERAPY!!!
PLEASE tune into my YOUTUBE CHANNEL FOR HELPFUL VIDEOS!!
https://youtu.be/aoOUjVl4Ngw
THE MOST IMPORTANT POINTS TO REMEMBER about doing KEGELS ARE:
1. KNOW the ANATOMY of the pelvic floor muscles - you need to know where these muscles are to contract them properly! VISUALIZATION IS IMPORTANT!
2. MIND BODY CONNECTION will increase the EFFECTIVENESS
3. THE SQUEEZE IN AND LIFT - how you are contracting these muscles is the key!! Analogies that may help: Visualize the “j” movement - sucking marble in from a**s to p***c bone - or jellyfish motion For Men: ‘retract pen*s’ , ‘pull sc***um or testicles up and in toward your body or p***c bone area -
4. FULLY RELAX THE PFMs (pelvic floor muscles) to the bottom - ‘Let your pelvic drop’
5. PERFORM IN A COMFORTABLE POSITION WITH GOOD POSTURE so you can FEEL what you are doing!
6. Proper breathing pattern - umbrella breathing - contract with the exhale and release with the inhale
7. Progress with functional and core integration of the PFMs in your daily activities and routine
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady and men parts!’
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!! 🥰
We look forward to seeing you again soon!
Yo and Vaginia 🌸
*E *EDANCE *eing *eingsomuch *eingmypants **naexercises
BASIC KEGELS - quick tips
40-50% of women do KEGELS WRONG! LEARN these QUICK KEGEL BASIC TIPS! on effectively recruiting these IMPORTANT PELVIC FLOOR MUSCLES!
The ‘lady part’ or pelvic floor muscles (PFMs) are a funnel-shaped muscle at the bottom of the pelvis. They prevent you from bladder leakage and leaking all the ‘good stuff’ - f***s and gas!
The other important function of these muscles is they support your pelvic organs and prevent these pelvic organs from prolapsing (POP) or anything ‘bulging out of your va**na’ or re**um! They also optimize your sexual, pelvic and overall optimal health!!
3 IMPORTANT TIPS TO REMEMBER:
1. START in a COMFORTABLE POSITION so you can FEEL WHAT YOU’RE CONTRACTING! - and GOOD POSTURE!
2. PROPER TECHNIQUE - Squeeze ‘IN and LIFT’
3. FULLY RELAX the PFMs (to discourage any tightness) and contract them through the entire range of motion
4. Avoid using compensatory muscles: abs, glutes and inner thighs when practicing in isolation
HERE IS THE FULL VIDEO LINK ON YOUTUBE!
https://youtu.be/czsnm20gw2s
Have an amazing weekend!
Yo and Vaginia 🌸
*e *eing *eingsomuch *eingmypants *edance **naexercises
LET’S ERASE the TABOO about talking about our AMAZING bodies!
Please tune into my fun HOLIDAY series on YOUTUBE (see link in BIO), where VAGINIA and I talk ‘LADY AND MEN PARTS’ in these video uploads! Let me know what you think! WE had a tonne of FUN meeting the locals, EDUCATING and ADVOCATING FOR WOMEN’S OPTIMAL HEALTH! ENJOY!!!
Hope you are all having a great weekend!
Yo and Vaginia 🌸
, therapy **na ****is ***a
02/01/2022
To everyone celebrating! Have a happy Lunar Chinese New Year 2022!
Yo and Vaginia 🌸
#2022
01/06/2022
Happy National CUDDLE UP DAY! Let’s share the love… it always feels soo good to embrace, even with a mask on, back to back… or virtually!
Much hugs and love,
Yo and Vaginia🌸
❤
12/26/2021
Merry Christmas everyone! Sorry we’re a day late, but we were on holiday! Vaginia dressed up for the occasion also💕
❤️ Yo and Vaginia
12/17/2021
Waiting for my Booster before heading on holiday… we hope!
Stay safe everyone! Happy healthy holidays… hoping we all find some fun despite these new challenges and restrictions!
Hugs… Yo and Vaginia🌸
12/13/2021
Sending reminders of Love and thoughts during these difficult times and special thoughts…. 💕💕💕💕
Hugs
Yo and Vaginia 🌸
BEST, EASY, RESISTIVE BAND exercise FOR GREAT GLUTES, LEGS and CORE! SAFE for PELVIC FLOOR, portable and effective!!!!! These two simple RESISTANCE BAND exercises work all the important core muscles all at once. It is so important to integrate the pelvic floor functionally with core exercises in order to prevent and control and bladder leakage or pelvic floor problems.
The bands work wonders and ALSO fits right into your pocket!
Thank you for tuning in and working on ‘Knowing, caring and loving your ‘Lady parts!’
Please tune into ‘YO and VAGINIA’ on youtube for more informative videos or access via the link above.
Link YOUTUBE CHANNEL: https://www.youtube.com/c/YolandaTsangPTYOANDVAGINIA
RESISTIVE BAND VIDEO LINK: https://www.youtube.com/watch?v=t9E12wmZSMI
HELP US SPREAD THE WORD to optimize sexual, pelvic and overall HEALTH!!
We look forward to seeing you again soon!
Yo and Vaginia 🌸
***y , ***yworkout ***yworkout
Here’s the new video on my five favourite core and safer pelvic floor functional exercises!
https://www.youtube.com/watch?v=9mQlb8tGCIo
Thanks for tuning in!
Yo and Vaginia 🌸
,
11/30/2021
New YOUTUBE Video: My 5 TOP BEST CORE and SAFE for PELVIC FLOOR (yes, PROLAPSE!) exercises and FUNCTIONAL!
https://www.youtube.com/watch?v=9mQlb8tGCIo
It is so important to get your pelvic floor muscles effectively working with your core, to prevent bladder leakage, prolapse, pelvic floor dysfunction and also to protect your pelvic floor! LEARN these TOP EXERCISES to include in your weekly fitness routine and workout and optimize your pelvic, sexual and overall health!
Exercises include:
1. The BRIDGE - one of my favourite pelvic floor/core exercises that incorporate many muscle groups including the posterior chain. THIS IS A GREAT EXERCISES FOR PROLAPSE and uses gravity to assist with lifting the fallen bladder or the other descended affected pelvic organs.
2. HAPPY BABY POSE - great for prolapse (POP) and increased circulation, stretches and opens up your hip! A great rest position.
3. POSTURAL ALIGNMENT AND SET - isometrically integrating the pelvic floor and core during your daily activities and routine is important!
4. STANDING BALANCE EXERCISES - i.e. The chair pose. These are great as they are easy, functional and you can do them anywhere. You can incorporate them into your YOGA practice or any other fitness routine and works many muscles groups at once (which I love!)
5. SUPERWOMAN - Works the posterior chain and back muscles that work with the deep core. Progress to swimming, star and on hands and knees. Challenges the multifidus muscles (that works for the transverses abdomens muscle (the core abdominal)
You can incorporate these exercises into your daily routine (while you brush your teeth, cook dinner etc - in particular the standing balance exercises ) or/and integrate them into your weekly workout, fitness routine!. Repeat these exercises 5- 10 times each, 2-3 times a week.
PLEASE SEE MY YOUTUBE CHANNEL FOR OTHER VIDEOS!
Yo and Vaginia 🌸
,
11/30/2021
New YOUTUBE VIDEO: My 5 TOP BEST CORE and SAFE for PELVIC FLOOR (yes, PROLAPSE!) exercises and FUNCTIONAL!
https://www.youtube.com/watch?v=9mQlb8tGCIo
It is so important to get your pelvic floor muscles effectively working with your core, to prevent bladder leakage, prolapse, pelvic floor dysfunction and also to protect your pelvic floor! LEARN these TOP EXERCISES to include in your weekly fitness routine and workout and optimize your pelvic, sexual and overall health!
Exercises include:
1. The BRIDGE - one of my favourite pelvic floor/core exercises that incorporate many muscle groups including the posterior chain. THIS IS A GREAT EXERCISES FOR PROLAPSE and uses gravity to assist with lifting the fallen bladder or the other descended affected pelvic organs.
2. HAPPY BABY POSE - great for prolapse (POP) and increased circulation, stretches and opens up your hip! A great rest position.
3. POSTURAL ALIGNMENT AND SET - isometrically integrating the pelvic floor and core during your daily activities and routine is important!
4. STANDING BALANCE EXERCISES - i.e. The chair pose. These are great as they are easy, functional and you can do them anywhere. You can incorporate them into your YOGA practice or any other fitness routine and works many muscles groups at once (which I love!)
5. SUPERWOMAN - Works the posterior chain and back muscles that work with the deep core. Progress to swimming, star and on hands and knees. Challenges the multifidus muscles (that works for the transverses abdomens muscle (the core abdominal)
You can incorporate these exercises into your daily routine (while you brush your teeth, cook dinner, etc - in particular, the standing balance exercises ) or/and integrate them into your weekly workout, fitness routine!. Repeat these exercises 5- 10 times each, 2-3 times a week.
PLEASE SEE MY YOUTUBE CHANNEL FOR OTHER VIDEOS!
Yo and Vaginia 🌸
,
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