AVIVA’S METHOD

S.O.S.

for Women

Aviva Steiner

Volume 1


Exercises
that enable
women
to naturally
regulate their
menstrual cycles
and ease
menopausal
symptoms

AVIVA’S METHOD

S.O.S.
For Women

Volume I.

by Aviva Steiner


EXTENDED EDITION

English translation by Zoltán Nagy and Ildikó Kovács

Edited and extended by Livia Tóth

Illustrations by Aviva Steiner

Table of Contents

Preface of the editor

Aviva Steiner’s biography

The author’s preface

Chapter 1: For every woman and girl

Chapter 2: The 18 exercises of the Simple Method

Chapter 3: The Short Method

Chapter 4: Panic Exercise

Chapter 5: The Contracting Exercise
That Can Be Performed Anytime, Anywhere

Chapter 6: Case studies

Chapter 7: Epilogue

References

Aviva’s book was written in Hebrew, and given to those students only, who participated in her courses. This original book contained nothing else, but the 18 exercises of the Simple Method. Aviva taught her students the rest of the exercises personally, yet did not include these in her book.
I learnt Aviva’s Method from Aviva herself, and was awarded the 45th instructor’s diploma as her student. I have divided her original book into two volumes, re-editing the content, and supplementing it with the so far unpublished elements. I hope this book will serve its purpose in the lives of many women.

Lívia Tóth

Aviva continued her studies following this new direction. She worked in Jerusalem as a PE (physical education) teacher, while in her free time she audited anatomy and physiotherapy classes at the Medical University.

Apart from this, she also took up yoga. During the paralysis epidemic she worked at the Hadassah University Clinic as an assistant of Professor Adler. Aviva remembers these times as follows: “I worked at the Physiotherapy Clinic, and saw terrible cases, paralyzed children, and I discovered that even nearly completely paralyzed muscles can be made to move, when there is at least one fiber still alive, and through these movements an entire group of muscles can be affected. However, nothing can be done without the cooperation of the patient, without her willingness to heal, and it is also important to have an expert therapist.”
Aviva realized that her parents had been right in their conviction. Her own recovery, and that of the people she worked with at the Physiotherapy Clinic convinced her that movement and willpower can solve numerous problems, even an undesirable conception.
This later discovery was a coincidence. Aviva was teaching gymnastics to women, and tried to diversify her exercises. She wanted to create a warm-up routine that would not be too strenuous for her middle-aged and elderly students (women between the ages of 45 and 70).

Today, she is still teaching. Here, she is explaining
the inner movement to a journalist

After the first trial with these warm-up exercises (which are now exercise no. 7 of the Simple Method), only the two most elderly ladies (aged 70) visited the next class. Aviva asked them about the other women, and they replied: “They have their periods”. Although Aviva was surprised, she did not yet draw the connection between this incidence and her warm-up exercises.
It took her some time to believe that what she had been searching for, for a long time, had finally appeared in her life. Similarly to other young women, she had been looking for a method of contraception for decades that would help avoid undesired pregnancies.
Aviva continued to teach these “warm-up” exercises, only to notice this phenomenon repeating itself over and over. Women would get their periods; even women who thought these had ended for good began to bleed again. Others, who had irregular or continuously late cycles, also began to bleed.
This was the moment, when Aviva said: STOP! Although she became somewhat alarmed, she decided to meticulously search for an explanation of these events. By chance, it happened that her own period was also late at this time. She consulted her doctor, and made an appointment at the clinic. She then began to think - dozens of women attending her classes get their periods, does she really need to see a doctor? She decided to do her own warm-up exercises actively, and just as it had worked for others, it worked for her as well: her period started in a couple of days. Nevertheless, she called her doctor, but the doctor assured her, that everything should be fine.
Following this incidence Aviva began to further develop her exercises, and observe their effects. She discovered that with certain movements blood circulation can be stimulated in specific areas, which in turn can solve numerous female reproductive problems. Aviva is most proud of the birth of all the beautiful and clever children whose mothers had previously been treated for infertility in vain, and who had finally conceived with the help of her exercises.

Lívia Tóth

When can this method be useful?

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 cases 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 biweekly, 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 (amenorrhea).

If you suffer from any of the symptoms mentioned above, this method may change your life. However, it is useful to learn, and apply this method even when you have no fertility related problems, because it may be a useful aid sometime in the future. Practicing this method will not only improve your health, it is also a pleasant way to exercise to music. In case you have any reservations, all you need to do is try out the exercises, and see how these work for you.

I wish you success!

Aviva

Chapter 1

FOR EVERY WOMAN AND GIRL

The essence of Aviva’s Method:

This method consists of a series of exercises that give women the power to control their monthly cycles. These exercises are derived from simple gymnastic movements, and can be practiced by every healthy woman.

The goals of this method:

A woman can adjust her monthly menses to be on a desired date. Menses can be induced when delayed. The exercises can help in cases of amenorrhea. Menstrual cramps can be eliminated. The exercises can regulate irregular cycles.

This method is an improvement over other solutions to the above-mentioned problems because women no longer need any external interventions, and can rely entirely on their own physical and internal powers. These exercises can complement other existing contraceptive methods.

Aviva’s Method consists of the following exercises:

THE SIMPLE METHOD (18 exercises)
THE SHORT METHOD (11 exercises)
THE PANIC EXERCISE (2 exercises)
THE CONTRACTING EXERCISE THAT CAN BE PERFORMED ANYTIME, ANYWHERE
OVULATION EXERCISES (15 exercises)

PRENATAL AND POSTNATAL EXERCISES *
EXERCISES FOR MENOPAUSAL WOMEN (includes exercises for incontinence, and other age-related problems)
MEN’S EXERCISES

1. Adjusting menses according to one’s wishes.
2. Scheduling cycles to a specific day.
3. Reducing the length of menses.
4. Shortening the length of cycles.
5. Reducing pre-menstrual and menstrual pain.
6. Amenorrhea.
7. Increasing fertility.
8. Alleviating symptoms of menopause.
9. Relaxation in depressive and stressful situations.
10. Regulating excessive weight gain.
11. Eliminating galactorrhea (spontaneous lactating not associated with pregnancy or childbirth).
12. Starting a woman’s monthly menstrual cycles even at the age of 20-34.
13. Helping certain male dysfunctions.

____________________
* These two practices were elaborated by Aviva’s student Judit Púni.

• Do not consume large quantities of food in the four hours preceding the exercises. However, you may consume liquids.
• The exercises need to be completed fully, without breaks. In case you get tired, you should continue with light movement, (or one of the less strenuous exercises), but do not sit, or lie down.
• It is best to wear an appropriate sport outfit, preferably made from cotton. Be sure to wear warm trousers and socks.
• After finishing the exercises, do not take a shower, or a bath for 36 hours, even in the summer. Water will eliminate the inner warmth and energy you have gained with the exercises. However, you may use a warm damp towel to rub yourself down during these 36 hours.
• After completing the exercises, put on warm clothes and relax.
• Do not combine the movements of this method with other daily activities, or with exercises of another method.
• The exercises have a stimulating effect; therefore it is not recommended to practice these before going to bed.
• Every woman who decides to practice these exercises should be in generally good health.
• The exercises diminish appetite within a few days; therefore they are effective for people who are overweight, or obese.
• During the exercises it is not recommended to wear contact lenses, though you may wear glasses. (Note: the author wrote these guidelines during the 70s, and refers to the older hard lenses. Modern contact-lens use is not a point of concern.)
• If you have pain in your back or hips, or when you are tired, avoid making any sudden movements while practicing these exercises.
• It is recommended to drink hot beverages, and to go to bed early.

These exercises will eliminate galactorrhea (undesired milk secretion not connected to childbirth). It is important to know that the exercises can bring on menstruation during normal lactation, but will not influence milk secretion.
The exercises are useful in case of stress, and depressive symptoms for both sexes. People should not take any stimulants before tests, examinations, and stressful situations. When experiencing highly stressful life events (such as final exams), instead of consuming stimulants, or large quantities of coffee, it is recommended to practice these exercises, because they naturally lead to wakefulness, vitality, and a positive mood. Due to this stimulating effect it is not recommended to practice the exercises before going to sleep. It is the best to practice the method at the onset of stressful situations, in order to eliminate these; otherwise the effects of further stressors will increase stress levels exponentially.
For centuries women have been experimenting with movements and exercises that may result in menstruation, such as doing extreme physical work, vigorous dances, lifting heavy weights, taking hot baths, or jumping off tables or chairs. Unfortunately these attempts are mostly unsuccessful, and may even have harmful side effects, such as spinal or back injuries. W ith Aviva’s Method women no longer need to do such dangerous experiments. Instead, they can learn everything they need to know to naturally regulate their menses. This method can be made available for all, and the selected exercises may be practiced to a person’s favorite tunes.

Somerset Maugham

9. Alcohol consumption in large quantities. Alcohol expands blood vessels.
10. Warm weather-front, or a sudden extreme rise in temperature that lasts a few days.
11. Mountain climbing on a hot summer day, when temperatures exceed 35°C.
12. Consumption of stimulants (e.g. Amphetamine).
13. Fasting, even for a few days.
14. Long bicycle rides.
15. Sudden shock, or fear (e.g. bombing).
16. Consumption of drinks extracted from certain herbs. These beverages may cause diarrhea as well.

1. For women enlisted in the army it is a frequent phenomenon that their menses is suppressed during their entire service.
2. Moving to another country, or another continent.
3. Extreme changes in living circumstances, such as a change of profession, divorce, or becoming a widow.
4. Extreme changes in nutritional habits.
5. A lasting state of anxiety, and fearful situations.
6. Overstrain, such as prior to exams, or sports events.
7. Lasting physical and psychological strain.
8. Malnourishment.

• Stand in the middle of the room with feet shoulder length apart, knees slightly bent. Raise one leg, bending the knee, while contracting the belly. Do this at least ten times. Now switch legs and repeat the exercise. Meanwhile, concentrate on the contraction and compression of the lower abdomen, your working zone.
• Stand with slightly bent knees, holding the back of a chair with one arm for balance. Raise one leg with a bent knee, then stretch it several times, while energetically contracting the lower abdomen. During these leg stretches slightly bend the knee of the leg you are standing on. Perform these exercises ten times with one leg, and ten times with the other.

• Stand next to a table and lean on it with both hands. Stand with feet less than shoulder width apart, knees slightly bent. Concentrate on the lower abdomen. Contract the lowest part of the abdomen, and tighten the muscles of the anus and the gluteus. The upper part of the abdomen remains loose. Perform these exercises at least ten times, with focus.
• Stand with arms stretched forward, and hands dropped. Pull in your lower abdomen with force, while tilting your hips forward, and slightly bending the knees. (Repeat at least ten times).
• Take the same position as above, and while tilting your hips forward and forcefully contracting the lower abdomen, clench your fists and release them. Repeat this several times.

Do not just hold your stomach in but, retract the lowest part of it!

The exercises can be performed without the music, and some women prefer them this way. However, it is easier, more pleasant, and more effective to perform the exercises with the supplementary musical accompaniment. The accompanying music is especially useful for women with depression, and women suffering from apathy, or general fatigue. Women with these conditions have a very slow natural inner rhythm, which is not only insufficient to stimulate the onset of menses, it is hardly enough to warm up, something that is necessary before any form of exercise. Contra-tempo music, pop music, folk music, or electronic music will all assist both the instructor and the students in the performance of these exercises.

The cover of the 1974 edition of the Simple Method

Chapter 2


THE 18 EXERCISES OF THE SIMPLE METHOD

EXERCISE 1: WARM-UP CHASSÉ

Starting position:
Place legs slightly apart and lift the arms in a loose sideward position.

Movement A:
Take four chassé-steps to the left, then four to the right, following the rhythm of the music, and holding the arms in a loose sideward position, as described above. Do this movement continuously. When changing direction, gently strike the meeting point of the body and the legs with the base of your hands.

Movement B:
This series is similar to movement A, except now you will turn after the third chassé-step (180 degrees, and always outward), and continue in the other direction. Gently strike the meeting point of the body and the legs (as above) with every turn.

Movement C:
This time you will turn after two chassé-steps, strike gently, and take two more chassé-steps in the same direction, then turn, strike again, and do the same in the opposite direction (as if you were drawing a figure eight).

Note: Each strike creates a tender vibration in the fallopian tubes.

Music: A joyful melody. Herb Alpert, Tijuana taxi.
Duration of the exercise: 60 seconds.

When can this method be useful?

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.