Unlock total well-being with Hypopressives breath work

  • Complete on-demand course
  • 1-1 support from a master trainer
  • Weekly live classes
  • Sisterhood that empowers you

What is hypopressives?

Hypopressive Exercises are a full-body breathing technique , that reduce pressure in your core & pelvic floor. 10 minutes a day is all you need to rejuvenate your overall health and well-being.

Hypopressives: The Ultimate Symptom Slayer

Reverse a range of symptoms with 10 minutes of daily Hypopressives
Regain freedom & thrive in your body!

Group 5

Pelvic Floor Disorder

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Back and posture problems

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Group 2


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Group 3

Emotional Symptoms

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Hip/Mobility Issues

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Group 60

Breathing/Jaw Symptoms

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flippa excercise

10 minutes/day. 10+ benefits awaits

  • Reverse core & pelvic floor dysfunction and issues
  • Increases circulation & fascial vitality
  • Dissolves scar tissue & adhesions
  • Improves circulation in your lymphatic system
  • Restores balance and symmetry in your body
  • Creates a taller posture
  • Repairs the nervous system
  • Calms the mind – slows down thoughts
  • Increases overall energy
  • Reduces stress & anxiety

What is included in your purchase

Regain your health without the price tag. Feel supported & thrive!

Full foundational online course
  • Easy to follow, 10 minute/day videos
  • PDFs, guides and checklists
  • Any device, anytime at your convenience
Value 199$
On-Demand 1-1 support
  • Non-live video and audio feedback
  • Personalised support suited to you
  • Stay on track and feel accountable
Value 349$
1 Free Live Class included
  • Every week Wednesdays & Thursdays
  • Adjusted for different time zones
  • Be part of a sisterhood and feel supported
Value 19$
Free Video Bonuses
  • Fascia exercise video
  • Resistance band warm up routine
  • Pain release videos
Value 49$
A 616$ value for one time payment of just $95
Buy now for 95$20% off

One-time payment of USD 95. Lifetime access.

Meet your master trainers

Abby Lord from UK

My journey to hypopressives began after first experiencing horrendous incontinence (I could not drive or be driven anywhere without having to stop every 5-10 minutes to pee) then giving myself gallstones by not drinking anything for fear of peeing my pants at work, then finally the icing on the cake discovering I had a prolapse shortly after the birth of my second boy (I had whooping cough when I was 7 months pregnant) and I like so many other women had no idea what was happening to me.

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In the UK we have an out of hours service called NHS 24 I called them in a panic, frightened, worried that the whole of my insides might fall out! The advice was to keep my legs elevated as much as possible throughout the weekend (like that was going to be practical as I had two children under 2).

I spent hours on the inter web trying to find a more doable solution and I found a bio by Trista Zinn – she contacted Tamara Rial and they found Sally Scott in Edinburgh who had done the level 1 training. It was a remarkable feat of womanhood that helped to turn the darkness to into something positive and hopeful.

After having such success with hypopressives myself within a relatively short space of time initially the incontinence and as I became more diligent the bulging (like the feeling of a tampax falling out) started to slowly improve with some days actually forgetting I had a prolapse.

Buoyed by the changes in my own situation I realised that I had to start the process of breaking the feeling of shame that so many women feel. I took the plunge, invested in me and took initially the level 1 course in London with Tamara and Trista.

I have now been coaching hypopressives since 2012 and offer group classes, 1-2-1 sessions and workshops.

Trista Zinn from Canada

My Hypopressive journey started with my personal need to restore my pelvic floor and reduce my bladder prolapse.

I was not postpartum when I was diagnosed with prolapse. I was nearing menopause.

The day I was diagnosed was one of the darkest days of my life. I was asked not to do any of my favorite activities like running, cycling which removed all my coping mechanisms.

I was down and I felt hopeless. Then I discovered Hypopressives.

Read more

Looking back on the darker days of the bladder prolapse diagnosis, I would have never imagined being where I am today.

Hypopressive training was THE turning point in restoring my pelvic floor and eliminating any signs of prolapse.

Hypopressives truly pulled me out of the dark in more ways than one and the courses I was attending in Spain opened my eyes to a truly revolutionary approach to core and pelvic health.

In 2012 I streamlined my personal training practice to solely focus on hypopressive training, and I began to share this unique technique across North America with clients and professionals attending my courses.
Sometimes you need to get out of the box and try something that is completely foreign yet makes so much sense.

Join an empowered community of 3000+ women across age groups from all around the world!

“When I first did the apnea, I was like oh my god. This method works. I want women out there to know this!”


“This is actually better than going to a therapist, since I get to do this from home at the cost of 1 office visit.”


Stop searching. Start thriving.

Personalized support made easy and affordable

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Easy to follow-along
Safe to follow
1:1 Support
Live classes
Daily 10 min flows
Price Free $100-$200

per session


one-time payment

Your blueprint to total well-being

Beginner friendly with modifications. Evolves with your progress.


Learn the foundations

Principles of alignment and elongation
Lateral breathing
Introduction to apnea.


Get 1-1 feedback/clearance

Easy to record & send
Personal master trainer video feedback
Unlock more content as you are cleared


Learn the poses

8 foundational poses
Modifications included
Evolves as you progress


Do your daily flows

Combining various poses
3-20 minute flows adjusted to your schedule
PDFs and visual aids included


Join a live class

Weekly schedule, adjusted for time zones
Practice together & feel a sense of community
Get your questions answered

Flippa Excercising

I'm so happy and comfortable with Moonrise! I'm doing the hypopressives course and am already feeling confident about healing my prolapse and improving my.whole body. Abby Lord is so completely relatable and the support from Filippa for any questions is great. I've seen the high priced offerings for other courses and am beyond grateful that this is affordable, making pelvic floor dysfunction healing possible for almost anyone. I took the leap to invest in myself after 10 years of prolapse misery. All I can say is, don't hesitate - do it!

Group 6
Wendy Daniels

I have been welcomed into this healing community, and have been supported by personal attention from Filippa, with excellent informative teaching videos from Abby and from Filippa. So far, in just a few weeks, I have begun to feel better, and my symptoms have lessened. I look forward to further progress.

Anne C Hubbard

Knowledgeable innovative committed leaders in prolapse recovery/ healing. Slow enough you don’t get discouraged and the focus is recovery not a face paced exercise class. Thank you all I’ll let you know when I’m a miracle like many of you

Thi Dao

A very enjoyable course. Feeling so much better for practicing Hypopressives. Filippa and Abby who teach this course are genuine, excellent teachers. All the videos are easy to follow with very clear instructions. I practice every day for about 10 minutes and now feel confident that with time my prolapse will heal. Also customer support at MoonRise is very efficient and helpful.

Amanda MoonRise customer
Margaret Legassick
Claim your discounted spot 20% off

One-time payment of USD 95. Lifetime access.

Here are answers to questions you might have

Hypopressives provides an alternative route to those women who experienced no benefits or results from Kegels. Hypopressives has proven to be especially effective for women with Hypertonic pelvic floor.

Hypopressives works by activating your myofascial slings.

Myofascial slings are complex connections of muscle, fascia, and ligament, which help support the inner, stabilising muscles (deep supportive core) of the trunk and significantly contribute to movement and stability of the spine and pelvis.

Hypopressives is currently the only exercise in the market that removes pressure from the pelvic floor without any device or intervention.

The short answer is – you want to get the apnea breath & your alignment right. Doing these wrong, by mistake, can create more pressure downwards, worsening the symptoms of pelvic floor dysfunction. We avoid this by pairing you with a dedicated practitioner who follows your progress, suggests corrections (digitally), and manually unlocks more exercise videos once you’ve gotten the basics right.

Hypopressives can indeed help reverse all types of incontinence symptoms and diastasis recti.

These breathing exercises activate your myofascial slings that support the inner stabilising muscles of your pelvic floor and core area. The breath hold combined with the arms and leg positions as practiced in Hypopressives removes pressure leading to a more relaxed pelvic area.

This relaxation in the pelvic floor helps accelerate the healing process from the symptoms of pelvic floor dysfunction.


Here is a quick snap shot of the symptoms Hypopressives can help with. Scroll to the top of the page to read more.

Physical symptoms:

  • Prolapse
  • Cystocele
  • Enterocele
  • Rectocele
  • Uterine Prolapse
  • Vaginal Vault
  • Heaviness/Bulging/Chafing
  • Stress Incontinence
  • Urge Incontinence
  • Overflow Incontinence
  • Functional Incontinence
  • Nocturia (Incontinence)
  • Mixed Incontinence
  • Diastasis-Recti
  • Pelvic Pain
  • Pelvic Burning
  • Painful Sex
  • Lower Back Pain
  • Hip Pain
  • Hypertonic Pelvic Floor/Pelvic Tension
  • Vaginal Gas/Vaginal Wideness
  • Vaginal Dryness/Vaginal Atrophy
  • Abnormal Vaginal Discharge
  • Hemorrhoids
  • Fibroids/Cysts
  • Levator Ani Avulsion
  • Pudendal Neuralgia
  • Low Libido
  • Hypotonic Pelvic Floor/Weak Pelvic Floor
  • Tailbone Pain/Coccydynia
  • Constipation
  • Belly pooch or bulge
  • Coning: Abs poke out like a shark fin
  • Doming: Long hole between the abs like a crater
  • Pain or difficulty lifting objects
  • Pain or discomfort when walking
  • Pain or discomfort when doing everyday tasks and activities
  • Softness around belly button
  • Jelly-like feeling around belly button
  • Look 4 or 5 months pregnant
  • Always hunching / poor posture
  • Torso looks/feels wider
  • Wet yourself when sneezing/laughing/coughing
  • Look and feel bloated
  • Feel weak in the core
  • Hernia

Emotional Symptoms:

  • Overwhelmed
  • Scared/Fearful
  • Frustrated
  • Depressed
  • Anxious
  • Feeling Stuck
  • Not good enough
  • Anger
  • Shame
  • Grief
  • Unattractive/Not Confident
  • Confusion
  • Guilt
  • Numb
  • Broken
  • Isolated
  • Regret
  • Burdened
  • Betrayed
  • Limited
  • Low Energy
  • Feeling Lost
  • Weakness
  • Isolation
  • Uncomfortable

We currently run multiple live classes every week. You can see the updated schedule here

You also get a replay emailed to you if you signed up for the class.

You get 1 complimentary live class as part of your purchase once your technique is cleared by our master trainers.

You have the option to purchase more classes if you choose to, but it is not obligatory!


We have structured our support with our master trainers to ensure we can be personal yet take care of many members at the same time.

We do this with the help of technology.

In particular, we offer 1-1 support non-live i.e via videos recorded personally for you but since they are non-Live our teachers can do 8x more with the same time they have.

This helps us keep the costs down while ensuring the program is safe and you feel supported every step of the way on your terms!

Yes, you can still practice Hypopressives even if you have had a hysterectomy.  We recommend to begin 12-weeks after your surgery.

Yes, you can practice Hypopressives and start to get your pelvic health back even if you have had a prolapse surgery. We recommend to begin 12 weeks after your surgery.

At MoonRise we believe everyone is capable of getting better.

Yet, there is no exact timeline of when you can expect results because healing is very individual. Some women notice a significant change after 3 to 6 months. While some may experience changes sooner.

We know you are eager to relieve symptoms and achieve better health. But, we’ve seen the best results in women who don’t set expectations or timelines in their minds (yes, this is hard not to do!) but do the work no matter what.

We advocate a stress-free approach to healing which is to take it one breath, one moment, and one day at a time.

You have unlimited LIFETIME access to the videos in this program. You also have unlimited LIFETIME Access to any replays of live classes that you sign up to. And yes, you have unlimited access to 1-1 support to ensure you are doing this technique right. In short, this program has you covered!

While both Yoga & Hypopressives share a common goal of health and wellbeing, Hypopressives does not include dynamic movements. It includes breath holds combined with static arm and feet positions. While the breath hold feels like a udiyana bandha or nali breath, the breathing technique is actually very different.

You can read more about the similarities and differences here

Important Information &

It’s critical to follow the hypopressives exercise videos in the order they appear.

Once you get through all of them, you can go back to doing your favorites or build your own weekly hypopressives schedule, based on the recommendations we provide in the course.

  1. Equipment to do these exercises such as a yoga mat, a chair, soft yoga or exercise blocks, and a small ball (similar to the size of a tennis ball).
  2. Extra props such as a blanket or pillow are optional if you’d like some additional comfort or support.

The Apnea breath hold in Hypopressives are not for you if you have any of the following contraindications:

  • Any lung or heart surgery
  • Ehlers–Danlos syndrome – vascular

You get 85% of the benefits of this technique without the apnea, so do give Hypopressives a try.

That said, it is always important to ensure you are supervised when doing Hypopressives. We ADVISE AGAINST following self-paced courses or YouTube videos with no supervision.

The majority of women who do this self-taught get the technique wrong leading to no results or worsened symptoms.

If you’re pregnant, you can do the lateral breathing and alignment work within Hypopressives. However, please wait for 6 weeks if natural labor and 12 weeks if C-Section to add the apnea breath-hold to your practice.

Have questions? Write to us in the chat here! (scroll down)

Full Money-back guarantee

To give you complete peace of mind, we offer a full money-back guarantee if you experience no improvements after following our program consistently for at least 180 days. Less than 0.8% of our members have experienced no relief from Hypopressives. We do not take your time or money for granted.

Rediscover vibrant health with Hypopressives

On-demand videos, 1-1 support, 1 free live class and a thriving community - all waiting for you!

Join with 20% off