AVIVA’S METHOD

S.O.S.

Not only

for women

Aviva Steiner

Volume II.

Exercises that
stimulate ovulation,
prenatal exercises,
postnatal
restorative
exercises, and
exercises for
incontinence and
other age-
related
problems.

This volume also
includes a set of
exercises for men.

AVIVA’S METHOD

S.O.S.
Not only for women

Volume II.

by Aviva Steiner


EXTENDED EDITION

English translation by Zoltán Nagy and Ildikó Kovács
Edited by LÍVIA TÓTH
Extended by JUDIT PÚNI and LÍVIA TÓTH

Illustrations by AVIVA STEINER
Photos by György Rózsás and Tímea Drobilich

Table of Contents

Preface

When can this method help?

Do you want to have a baby?

Ovulation Exercises

Judit Púni: Prenatal Exercises

Judit Púni: Postnatal Exercises

A few words about breathing

Elderly women, menopause and incontinence: A time of transformation

Exercises for incontinence, uterine prolapse, and other related complaints

Advice for Men

An exercise to reduce anxiety

How to learn the exercises?

Success stories in Hungary, based on Volume I.

Aviva Steiner’s Biography

References

PREFACE

The Publisher

A lecture by Judit Púni - London, 1992

REGULATING AND SHORTENING THE CYCLE

Rina Nissim, in her book called Natural Healing of Gynecology (p. 30) explains exactly what happens when doing the exercises: “The sequence of exercises increase the blood flow around the ovary, the ovary is thus better nourished, the fallopian tubes take on a desirably rhythmic and propulsive tonus. When the increased blood flow reaches a level where there is congestion, interstitial hemorrhages take place in the mucous membrane, which is accustomed to this message at the beginning of each menstrual period.” It’s like a blockage suddenly released in the lower abdomen. In other words, one can bring on the menstrual flow by doing the set of rhythmic movements, whether they are late (up to 10 days), or would like to bring it on earlier, like young girls who want to participate in trips or other activities. The exercises are done 2-3 days before the desired date, for 10-20 minutes. After three days of stimulating the inner organs, a normal ovulatory bleeding takes place. Once the movements are mastered for a few months, and are practiced correctly, a normal monthly pattern is reached, and a healthy menstrual cycle is obtained.


PMS - PREMENSTRUAL SYNDROME AND THE PAINFUL PERIOD

First, let’s try to find out what happens, and why we are so tense and aching before our periods, with headache, nausea, vomiting, insomnia, sensitive breasts, weight gain, edgy nerves, backache, acne, pimples, etc… What really does happen is that high levels of estrogen (the female hormone) are secreted, which is responsible for most of these symptoms. The excess estrogen stimulates estrogen-sensitive tissue, such as the cervix, the uterus, and the breasts.

By doing these exercises for 5-15 minutes a few days before the menstrual due date, the hormonal level is under control, and the release is not so drastic. Together with a nutritious diet, exercise is the best remedy.
Painful periods may have many causes. Once you do get your period there is a sudden fall of the sex-hormones, the mucous loosens, and contractions occur. Sometimes we hear women say: “I have menstrual pain like during labour.” The contractions and spasms of the cervix retain menstrual flow above the cervix. This causes clots to form, and these are very painful to pass. A high protein diet, rich in vitamins A, C, and D, and these set of exercises cause great relief. The exercises stimulate the circulation of energy in the pelvic area, and in particular, teach control of the pelvic muscles through contraction and relaxation. The principal movement consists of throwing the pelvis forward vigorously, while contracting the muscles of the anus, buttocks, and vagina. The rapid repetition of this movement increases the circulation of the blood, and directs it to the uterus. Practicing these exercises makes a period not only painless, but also shorter and less abundant, and most of the unpleasant premenstrual symptoms disappear.


OVULATION

Why a woman cannot conceive has always been a mystery. Today we do know some of the major causes. First, a hormonal disorder, which is caused by low estrogen or progesterone levels, may interfere with the regular cycle. Second, narrow and sticky fallopian tubes prevent the free passage of the sperm to reach the ovum, so that fertilization cannot take place. Finally, tension prevents the follicles of the egg to develop, and therefore no ovulation can occur.

For all the above problems, we do have the answers by doing the exercises. By widening the blood vessels in the lower abdomen, and by increasing circulation, hormone levels are normalized. To indicate this, usually 5 liters of blood a minute is pumped, whereas with the exercises this becomes 17 liters. This very rapid circulation is so very effective, that it expands the narrow and sticky fallopian tubes, and enables even the big follicles to pass. Now fertilization is possible, and this very good circulation, with nourishing hormones, enables pregnancy. Although tension has more of a psychological origin, than a physical one, we are nevertheless influenced physically. The exercises are so much fun to do, and are so rhythmic, that the tension disappears, because the woman enjoys herself so much. It warms up the whole abdominal area because of the vigorous circulation, and this warmth causes her to relax and feel at ease. The concentration of the energy to the one organ, the uterus, releases the tension, and once relaxed, an abundance of follicles passes through the fallopian tubes, and so she may easily conceive. It goes without saying how much joy and pleasure it brings us to find out that after years of longing, a healthy, beautiful baby is born.


MENOPAUSE

If we know what changes take place during menopause, we can approach it without fear. What exactly happens around the age of 50?
The ovaries secrete fewer and fewer hormones, both estrogen and progesterone. During this decreased production, there are marked imbalances between the two hormones; estrogen production does not stop completely until about 70. The body has to adapt to these changes, and sometimes in a rather disagreeable way, because of the imbalance between the two hormones.

Some of the signs that may appear are irregularity, shortening, or lengthening of the flow, hot flushes, especially after meals, headaches, sudden changes of character, moodiness, depression, compulsive eating, shrinking and dryness of the vagina, and osteoporosis (calcium deficiency of the bone). However, there is no need to worry. According to statistics, only 20% of modern women really suffer. Nevertheless, when one of these symptoms is too bothersome, and interferes with everyday life, a limited dosage of estrogen hormone may be given. The problem with replacement hormones is that they are difficult to dose precisely, and there are contraindications. The best treatment for the disagreeable signs of menopause is to be active by doing physical exercise. When we practice the 18 basic exercises of the Aviva Method, we nourish the uterus with strong blood circulation, which provides sufficient hormones to keep a normal balance, and to not give way to shrinkage and dryness of the vagina. There are also a set of effortless exercises for a prolapsed uterus, which can be very common at this age. These are so effective when done five minutes daily, that in most cases they eliminate the need for operations.
When good blood circulation is obtained, it has a positive influence on one’s wellbeing. We know that a major purpose of menstruation is to bring offspring. Once we are not interested in childbearing, we accept the cessation of the monthly period as a blessing, and do the exercises to keep the hormone balance normal, to restore vitality, and to keep our bodies in shape. Therefore, doing the exercises will increase the circulation, and the presence of estrogen will make us feel like we did before the cessation of the cycle, only without the bother. If you can take advantage of this period of time, it can be a renewal of life.
In 85% of cases the ovulation exercises have helped women conceive, whereas 100% success has been achieved in suppressing premenstrual symptoms, and 100% success in causing menstruation to appear.

All our menopausal women had very good results in treating a prolapsed uterus, keeping their estrogen and calcium levels normal, and looking and feeling their very best.
The World Health Organization in Geneva, The Population Crisis Committee in Washington, The National Council for Research in Israel, The Natural Healing of Gynecology by Rina Nissim, and hundreds of women all over the world have proven and recognized the method as effective. One of our students even wrote her doctorate at the Ludwig Maximilian University about the method, and how it works, and won the first place award.

Judit Púni

These exercises improve reproductive health by increasing blood flow to the reproductive organs. With this increased circulation hormone and oxygen levels are also heightened in the affected areas. Hormone production will return to ageappropriate levels, which will then be maintained through a feedback mechanism connected to the pituitary gland.

For elderly women who have not had a period for years, doing the exercises twice a week will not restore regular periods, but will prevent the inconvenient side effects of menopause.

Irregular menstrual cycles can be regulated with these exercises. In addition, menstrual cramps will be alleviated. If your aim is to get rid of menstrual cramps, it may be sufficient to start the exercises 5 days before your expected period. Depending on the intensity of your pain, you may need to practice the 18 exercises of the Simple Method, or it may be enough to practice only the Short Method. As a result of the exercises, both the duration, and the heaviness of menses will be decreased.

Being overweight may be a result of an imbalance in hormone levels. By practicing the Simple Method, hormone levels will be restored, which will lead to a diminished appetite, resulting in weight loss (approximately 2.5 kg per month).

Restored hormone levels will eliminate symptoms of hypoactive sexual desire, and will increase fertility.

In case of anovulation start the exercises on the 3rd day of your menses. Do the 18 exercises of the Simple Method until day 14 of your cycle, twice a week, or every other day (depending on how much time you have available). You will need to continue exercising after the 14th day as well, in order to maintain adequate blood circulation, and hormone levels. From day 14 practice the Ovulation Exercises twice a week, or every other day. If you do not know the Ovulation Exercises yet, then do the simpler, and lighter exercises from the Simple Method, namely No. 5, 6, 8, 10, 11 and 13, and also exercise No.1. from the Short Method.

After repeated miscarriages allow 6 months for the uterus to recover. During the first three months do the exercises even during menses, then continue these twice a week until day 14 of your cycle, and then practice the lighter exercises mentioned above for the next two weeks. After the third month work according to the above, only beginning from the third day of your menses. The uterus will require 6 months to fully recover.
These exercises can unblock obstructions of the fallopian tubes. Exercises that require the swinging of your legs are especially good for stretching, and unblocking the fallopian tubes.

In case your cycles are too short (18-20 days), do exercise No. 8 (from the Simple Method) for 5 minutes every day. The result will be the lengthening of the cycle by approximately one day per month, until you reach a 28 day cycle.

Doing the exercises twice a week will terminate galactorrhea. However, milk secretion will increase during the postnatal period as a result of these exercises.

When you wish to conceive, avoid consuming foods that increase acidity in your body (for example pickles, deep-fried food, or hormone treated meat products). Instead, it is best to consume large quantities of vegetables, and oily nuts and seeds (for protein). These will alkalinize the body. Always dress warmly, and ensure that your bed is also warm. Tight jeans are not recommended for either of the sexes!!!

If menses did not start on the expected date (normally day 28 of your cycle), and pregnancy is not a desired outcome, you will need to practice the Panic Exercise for at least 15 minutes. If you do not have time for the Panic Exercise, then you can spend the day doing the Contracting Exercise that can be practiced anytime, anywhere.
If you have adequately learned the 18 exercises of the Simple Method, practice these on day 24 and 25 of your cycle. Do the entire exercise routine energetically, and do not take any breaks. Next, take note of how much time passed from the moment you did these exercises till your period began. This varies for women - it may be 5 hours, it may be 24 hours. With this method you can ensure you have regular 28-day cycles by doing the exercises each month, as many hours before day 28, as you observed during this trial.

Once you have conceived, and wish to stay pregnant, practicing the Prenatal Exercises will promote a smooth pregnancy and delivery. After giving birth it is recommended to practice the Postnatal Exercises. (These two exercise routines were developed by Aviva’s student, Judit Púni.)

The 18 exercises of the Simple Method (Vol. I.) are also recommended for women going through menopause. By regulating hormone levels these exercises will eliminate hot flushes, depressive symptoms, vaginal discomfort, and unwanted hair growth. Increased estrogen production will delay the development of osteoporosis.

Regained regenerating strength will also help in reducing cysts and fibroids.

Exercises from the Simple Method, the Short Method, the Panic Exercise and the Ovulation Exercises need to be completed fully, following the rhythm of the accompanying music, without breaks or interruptions. Once you have finished the exercises it is recommended to sit for about 30 minutes, wrapped in a warm blanket, and to drink a hot cup of tea. The internal warmth and energy that we gain with the exercises should be preserved for at least 36 hours, therefore bathing or showering is not recommended because this inner warmth will be neutralized with water. You may use a warm damp towel to refresh yourself.
Prenatal, postnatal, and incontinence exercises should be practiced slowly, following your own internal rhythm, while listening to nice relaxing music. In case you suffer from symptoms of incontinence, the Incontinence Exercises are highly recommended. (These exercises will reduce symptoms of incontinence, uterine prolapse, prolonged menstruation, and other problems associated with aging).

Do you want to have a baby?

Exercises of Aviva’s Method can play a very important and positive role in reaching the desired state of pregnancy. However, this aspect of the method did not become as popular, as did the menses-inducing exercises developed for delayed periods.
Many women, who were trying to conceive without success for several years, became pregnant within a few months of learning and practicing this method. This was followed by a normal pregnancy, and the birth of their healthy child. These women radiate happiness, always smiling, and waving to me from afar when we meet. I hope that this book will benefit many women, who for seemingly unknown reasons were unable to get pregnant, giving them the chance to bear a child. There are women unable to conceive for 1-16 years, who having learned and practiced Aviva’s Method gave birth to healthy children, sometimes even over the age of 40. These seemingly miraculous events are possible.
A young 28-year-old woman, who in spite of various kinds of treatment for over 8 years, did not get pregnant (she had her period only once or twice a year), practiced the method for 2 months continuously, and her menses started. After another two months of the exercises she conceived.
Another woman, aged 40, spent 10 years desperately longing for a child, all in vain, despite a normal regular monthly cycle. Two months after she learned the method she conceived, and following a full term pregnancy, gave birth to a healthy baby boy.
A woman in her twenties, who lived contently with her husband, spent a year trying to conceive without success. Having performed the exercises she became pregnant, and gave birth to a healthy little girl.

A woman, who became pregnant after 8 years of fertility treatment, miscarried her child after a couple of months. She could not get pregnant for another 8 years. She spent 16 years waiting for a baby! She learned the method, became pregnant and continued practicing the exercises for a further 6 weeks, in order to strengthen her condition. She performed the exercises in a gentle and relaxed manner, and in her condition this was suitable for increasing the oxygen supply of the body. Following a normal 9-month pregnancy, she gave birth to a healthy boy.
One woman, despite receiving all types of treatment, could not conceive for 9 months due to inappropriate lactation (galactorrhea). After two sessions (approx. 3-4 hours of exercises) her galactorrhea stopped, and after five further sessions she became pregnant, without even having one period. She gave birth to a healthy baby boy. This case is a good example of how these exercises work by restoring an appropriate hormonal balance.

Pregnancy after miscarriage
If you wish to have a healthy pregnancy, then you should avoid conception right after a miscarriage. Based on the unfortunate experience of numerous women, a miscarriage is usually followed by yet another miscarriage. It is best to use contraceptives, and to relax for at least three months following a miscarriage. Meanwhile, you can prepare your body calmly and carefully for this new task. It is a well known fact that red blood cells die, and will be reproduced in three months. This is a very important phenomenon concerning cell and tissue regeneration. It is recommended to improve your nutrition during this period. You will need to consume protein (preferably vegetable protein), fruits and vegetables in greater quantities. Furthermore, it is best to strengthen certain muscles for the pregnancy and birth, such as the vaginal and anal sphincters.

Exercises of the Simple Method, when performed slowly and gently, will assist in the process of regeneration. We need to give our body the time it needs to heal, strengthen, and rebuild itself. After all, miscarriage is a highly traumatic experience in most cases, especially for women who want to have a baby. In the emotional state that follows such a crisis it is obvious the body’s regeneration for a new pregnancy will be a demanding process. Be patient for 3-6 months, and concentrate on strengthening your body, and improving your mood for the upcoming healthy pregnancy.

Pregnancy after stopping oral contraceptives
Once you having stopped taking the pill, it is recommended to start performing the exercises of the Simple Method immediately. Menses is often delayed during this period, and menstrual cycles are longer than usual. The exercises accelerate this entire process, and as a consequence will result in regular periods, and a normal menstrual cycle. However, we need to keep in mind that oral contraceptives continue chemically affecting the body for another 3 months following their use. The harmful effects of contraceptives will disappear once the 90 days required to form new blood cells pass. Some women become pregnant immediately after they stop taking the pill. However, this does not always lead to a good outcome. In some of these cases children are born with disabilities or jaundice. It is highly recommended to wait with conception for at least three months after going off the pill. This way you can prevent many possible agonizing and difficult situations for yourself, and your child.

Pregnancy following alcoholism
The recommendations discussed above are also applicable for women who consume large quantities of alcohol. Three months prior to pregnancy it is prohibited to consume alcohol, not even a drop! The same is valid for the whole period of pregnancy.

Children born to an alcoholic mother may have serious brain disorders. Seventeen percent of these babies are either born dead, or die during infancy. It is also prohibited to smoke during pregnancy, and even to take an aspirin, if a physician did not prescribe this. Furthermore, sedatives taken during pregnancy without medical prescription may calm a person down temporarily, yet they can lead to irreversible damage in the unborn fetus.
If you wish to give birth to a healthy child, you will do everything possible to attain this, and it is worth all the effort this will require. The effort you need to exert, and the sacrifices you make will become less and less difficult each week. The only task that will remain is to wait patiently for 9 months, and wonder whether your baby is a boy, or a girl.

Attention, death!
If miscarriage takes place naturally, perhaps due to a bad movement, overstrain, or even sexual excitement, a heavy, but normal menses, will follow this. However, if a woman does not want to be pregnant, and wishes to induce her period by intervening unprofessionally, by for example, inserting an object (such as a piercing tool), I can assure her that she will not get her period, but will instead cause serious harm to herself, even risking her life.

Can we conceive without a man?
A 40-year-old intellectual woman complained to me that, in spite of the fact that she had been performing the method for three month, there was still no result. She could not conceive. I thought the problem may be that she was engaging in intercourse too often, and suggested that she and her partner reduce sexual contact to two occasions a week, and also not have sex at all during the end of her cycle.

She answered: “What do you mean by too often? My husband has been out of the country for two months now.”

Did she seriously think that sperm from two months ago will do the job?
I must warn women who wish to get pregnant that the exercises are not enough on their own - you will also need a man!

Infertility in spite of a regular menstrual cycle

Date of entry:    March 22, 1974     Motivation:
Age:              Above 30           Infertility, as
Weight:           50 kg              well as learning
Last menses:      February 28, 1974  the method in 
Length of cycles: 25-26 days         order to teach it.
Length of menses: 3-6 days

Infertility and amenorrhea
At last - a child after six years of unsuccessful attempts to conceive, and nine months of a pleasant pregnancy!

Date of entry:     May 24,1973     Motivation:
Age:               27 years        Regularly delayed 
Weight:            57 kg           menses and
Last menses:       April 14, 1973  infertility.
Length of cycles:  3-4 months

1. In case of an unplanned pregnancy, despite the use of contraceptives.
2. If experiencing significant pain before, or during menses.
3. If the duration of menstruation exceeds 5 days.
4. If a person is overweight, but not as a result of overeating.
5. In case of infertility with no apparent medical reason.
6. When a woman suffers from the symptoms of menopause.
7. If menses occurs only several times (1-3) annually, and a woman is concerned about this.
8. When menses is irregular; for example bi-weekly or only every two months.
9. In case you have never had a regular period, although you are over the age of 13, 20 or even 30.
10. For certain male dysfunctions.