18 June 2021, Friday

Today's name day(s): Alaina, Alana, Alanna, Alena, Alonso, Alonzo. Tomorrow will be Juliana, Julianna, Julianne name day(s).




for Women

Aviva Steiner

Volume 1

that enable
to naturally
regulate their
menstrual cycles
and ease



For Women

Volume I.

by Aviva Steiner






English translation by Zoltán Nagy and Ildikó Kovács

Edited and extended by Livia Tóth

Illustrations by Aviva Steiner


The method was recognized and accepted by:

International Patents Office (Internationales Patentburo)
National Council for Research und Development (Nationaler Forschungs- und Entwicklungsrat, Tel Aviv, Israel)
UN Word Health Organization (WHO) Geneva, Switzerland
Population Crisis Committee, Washington

On the photos: Aviva Steiner and Hungarian students.

© Aviva Steiner
© All rights reserved to Lívia Tóth
General consultant and AVIVA instructor in Hungary:
Livia Toth

Telephone: (36) 1 32121-952

ISBN 978-963-550-738-2 O

Private publication - Lívia Tóth
Budapest, 2007


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


Preface of the editor

Aviva Gabriella Steiner’s world-famous Aviva’s Method is now available in English. Aviva developed these natural fertility-regulating exercises for the present, and future generations of girls and women. Although this method may be new for us, it is in fact a method akin to the ancient fertility dances of indigenous people practiced traditionally worldwide. Why did I choose to be the one to bring Aviva’s Method to Europe? Perhaps because being a female member of contemporary western society, I had personally experienced a diverse range of illnesses suffered by many women around the world. It took me many years to conceive, then I gave birth to three children. I had a miscarriage, an abortion, and a gynecological D&C (dilation and curettage of the uterus). Later I managed to ‘rescue my womb’ from a hysterectomy by adopting a vegetarian lifestyle, and the Mazdaznan practices on the care of the female reproductive organs. I am fully aware of how uncomfortable, vulnerable, and disempowered women can feel when facing similar problems.
With the help of Aviva’s Method women can finally take control of their womanhood. By practicing this natural method women can avoid humiliating and depressing situations, and it will be their personal choice to give birth. Doing certain exercises at a specific time can help conception, while other movements can prevent an undesired pregnancy. The method is also effective in stimulating estrogen production through increased circulation, and can therefore alleviate the troublesome symptoms of menopause.
I hope you will use Aviva Steiner’s extremely precious exercises to your best advantage. Please use them, and do not abuse them. Use them for your benefit, and for your own protection. A knife may be a useful device, a tool of remedy, but it is easy to misuse.

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 Steiner’s biography

Aviva Gabriella Steiner was born in 1930 in Budapest, Hungary. Her original name was Gabriella Fazekas. Her parents were followers of Béla Bicsérdi, and led a highly natural vegetarian lifestyle. They were among the leading sportsmen of Hungary, with Aviva’s mother winning several swimming championships. During her childhood Aviva often went with her father to the gymnasium, where he practiced gymnastics and acrobatics. Aviva actually began exercising before birth; her mother continued gymnastics and swimming while pregnant with her daughter. Later, in her early childhood years, Aviva personally took up gymnastics and ballet as well.
When Aviva was 5 years old, she became ill with a raging high fever of seemingly unknown origin. Doctors could not diagnose the disease, and there was no medication, drug, or remedy to treat it. However, Aviva managed to heal from this mysterious illness with simple gymnastic exercises. Her parents attributed healing power to gymnastics and swimming, which were, in fact effective, as shown in Aviva’s case.
During World War II Aviva’s young parents were killed in a concentration camp, but Aviva miraculously survived. In 1946 the barely 16-year-old Aviva was brought to Palestine with many other Jewish children orphaned during the war. In Israel, she studied at the Ben Semen boarding school. She was the student of Gertrud Kraus, the world famous dance teacher of the Israeli Opera House. Aviva continued her studies, and acquired an Education degree through the Kibbutz Seminars, from the University of Physical Education. Physical activity and sports played a central role in her life.
Aviva had several parts in performances as a dancer at the Opera House of Tel-Aviv. As a testimonial, her photo albums are full of photographs of her acts. Later, Aviva chose to dedicate her life to gymnastics and healing, leaving an acting and dancing career behind.

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.

Seven years old, still in Budapest.


Seventeen years old in Israel

Aviva in some of her successful roles

as Sherezade …





… as Carmen …


... in A midsummer night’s dream

Among folk dancers (in the middle)

At a yoga class

In front of the
University Hospital
with Dr. Adler

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

The author’s preface

My book was written with blood and sweat. Although this expression is generally allegorical, in this case the meaning of these words is literally true. It took nearly ten years for these exercises to come together! I needed to continuously adjust and reassemble them in order to develop their maximum potential. Numerous records were worn through to ensure the exercises were accompanied by the perfect rhythm. As a consequence, it may even be possible to complete these exercises without music. Aviva’s Method is the product of 28 years of research, and application of the results. After ten years of unsuccessful inquiry (1950-1960) I came to the conclusion that there are no exercises, which can promote menstruation.
Between the years of 1966 and 1969 I taught endurance-building and general health-support exercises for women, with musical accompaniment. The majority of these women were 45-65 year-olds. It was during this work that I found the exercises I had been searching for, for many years. These movements are highly effective and easy to learn. Once you have learnt the exercises, and you do not have any fertility-related problems, it is enough to practice these on the day of an expected period, in case your period has not yet started.
I recommend the method described in this book to women of all ages. I ask that you take good care of this book, and suggest you take it with you everywhere, because you may need it in various situations.
After thousands of years of suffering and searching in the dark, women can now decide for themselves about this most important physiological function of their body. They can regulate their periods and monthly cycles, and can take control of their fertility, no longer suffering helplessly and hopelessly due to ignorance.
The knowledge gained from this book can become a turning point in a woman’s life. With this knowledge women are given the opportunity to choose which part of the month they would like to bleed. The only effort needed is to learn, and to practice the exercises described here. This method also gives new hope for women who are trying to conceive. Finally, it can be a form of ‘second blossoming,’ instead of the expected decline for women experiencing menopause.
This method can put an end to tragedies, where pregnant women are left to fend for themselves. Authors will need to find new tragic heroines for their romance novels, but don’t worry, there are still plenty of these around. As the tragic heroes suffering from lung disease disappeared with the elimination of that illness (as in Thomas Mann’s romance The Magic Mountain, or the novel by Dumas, The Lady of the Camellias), stories of the abandoned pregnant woman will also disappear. By using the method described in this book women can also learn to turn their years of menopause into an age of growth and regeneration, a new spring rather than a state of withering. This method will give women the power to direct their femininity.
There are people, who have developed healthy, effective, and simple solutions for life’s difficult problems, yet as is often the case, these discoveries are quickly forgotten or dismissed, and therefore seem to have never existed. An example is the discovery of Dr King, who devised a very simple method to restore a viable heart rhythm in patients with a cardiac arrest, back in the year 1893. The method, however, was neglected for 70 years. During the 1960s they began to use it in the USA, and nowadays they use this method in every hospital, yet no one remembers Dr. King’s name.
I recommend my exercises to the women of the 20th century, and am positive that they will not wait until the 21st century to start applying this tried and tested method, which has already benefited many.*

* Aviva wrote this preface before the year 2000.

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!


Chapter 1


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)

EXERCISES FOR MENOPAUSAL WOMEN (includes exercises for incontinence, and other age-related problems)

(1-4,: I. Vol, 5-8.: II.Vol)

Functions of the Method

The method can be successfully applied in the following cases:

  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.

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.
  11. If you want to decrease the symptoms of aging this method can help by stimulating hormone production and regulating hormone levels in the body.

If you suffer from any of the symptoms above, depending on your complaints you may practice the exercises, as follows:
Do the 18 exercises of the Simple Method (30 minutes) twice a week, or in case your symptoms are more serious, every other day. If you are short of time, you can do the Short Method, which takes only 15 minutes.
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.

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 increases 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 learnt 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 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. For menopausal women doing the exercises twice a week will not restore regular periods, but will prevent the inconvenient side effects of the process of menopause.
Exercises from the Simple Method, the Short Method 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.
The Panic Exercise does not require music (although this also needs to be fully completed without breaks or interruptions).
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).

* * *

The 18 exercises of the Simple Method are also beneficial for male dysfunctions. There are specific exercises developed for men, described in Volume II, which are suitable for healing prostate complaints, erectile dysfunction, and for regulating bowel movements. Men may take breaks, or relax between these exercises; unlike women, they do not need to generate internal warmth. Therefore, men can either do the entire exercise routine fully, once or twice a week, for 25-30 minutes, or they may choose to do only a few exercises at a time, split up, and built into their daily activities. Apart from their positive effects on prostate and potency related problems, these exercises will also increase sperm vitality.

General guidelines

  • 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.

The exercises of this method are effective. Women, who teach, or learn Aviva’s Method, personally experience its effectiveness. A general myth exists among many women, stating that menses can be brought forth with intense physical workouts. However, the actual effect of physical stress is generally the opposite of this belief: menstruation may even be blocked with over-strenuous physical exercises. (Extreme physical effort, as in the case of professional athletes, leads to decreased hormone production, which reduces both male and female sexual functioning.)
The laws of Nature cannot be broken. The exercises of Aviva’s Method will not lead to menses for young girls or post-menopausal women. In addition, a healthy woman of reproductive age will menstruate only once with every cycle (generally every 28 days), even if she practices these exercises daily.
We are not able to modify life’s phenomena, but we may be in control of these. A woman needs to know the date of her last period, and if the next one fails to come, and she does not wish to be pregnant, Aviva’s Method should be practiced immediately that morning! Whether or not contraceptives were used, start the exercises! The desired effect will show within 24 hours.
Aviva’s Method can be effective in the following cases:

The exercises can start a period, no matter what caused its delay.
With these exercises a woman can adjust her periods to a fixed date, according to her wishes. Based on the author’s observations, some women prefer to have their periods on the weekends, while others like to menstruate during the week. (The above two uses of these exercises clarify why this method can also be an additional form of contraception.)
The method is helpful in case of amenorrhea, either when a woman misses her periods for months or years, or to bring on a primary menses when she never had a period in her life, although she is well past adolescence. The method can generally bring on menses within 6 weeks for women between the ages of 20 and 33, even if a woman had amenorrhea for 13-14 years.

Length of the menses will decrease from 5-7 days to 2-4 days, or for women whose periods last 10-14 days, these can be reduced to 5-6 days. Women in general prefer to have periods that last no longer than three days. They argue: “If it is longer than 5-6 days, then what remains from the month for us?”
The undesirable effects of menopause may be alleviated with these exercises. Menopause lasts until the age of 45-55, at which point menstruation stops altogether, or becomes irregular. The exercises may restart the menses for a limited time, yet the aim here is not to regulate cycles, but to ease menopausal symptoms. The exercises aid women in the continuous care of their aging body by maintaining efficient blood-flow, increasing sexual organ elasticity, and strengthening vaginal and internal organ tissues, thereby preventing, or alleviating uterine prolapse. Menopausal symptoms often interfere with sexuality; another effect of Aviva’s method is the maintenance of a satisfying sex life during these years.
The exercises may be helpful in case of infertility. In many cases, when a woman has been trying to conceive unsuccessfully for many years, practicing this method will lead to conception, and birth of a healthy child, even at the age of 40-41.
The method is useful in case someone is overweight, or obese. If the cause of excessive weight gain is hormonal, often with the symptom of amenorrhea, one can reach a weight-loss of 2-5 kg per month by practicing these exercises.
Premenstrual and menstrual cramps can be alleviated with Aviva’s method.
The exercises need to be practiced a few days before the expected menses. In case you still experience cramping, it is recommended to practice the exercises during your period. However, at this time you should exert much less effort than normally.

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

Although some women argue that exercising cannot affect menses, thousands of women know through personal experiences that numerous things, including exercising, can influence a women’s hormonal balance.

Various life events, circumstances, or physical activities may result in

  1. Menses or
  2. The cessation of menses for a prolonged period.
In the following section I will list some individual cases, based on personal stories of women whose periods began, when these were delayed. The delay may have been due to pregnancy, and in these cases spontaneous abortion took place as a consequence of external effects, without any deliberate attempt to end the pregnancy.

A. Some factors that resulted in menses:
  1. Excitement, joy, or pleasure (in some cases of sexual character), or a pleasant surprise, such as a husband, or partner coming home unexpectedly from a journey.
  2. Frequent sexual intercourse, once, or several times a day.
  3. Sexual intercourse a few days before the expected date of the menses, or on the last day of the cycle. (In the case of a normal cycle, this is the 28th day.) One may think that frequent sexual contact increases the chances of conception; however, this is not true. Continual excitation almost always results in menses.
  4. Travelling by vehicle on a jolty, and bumpy road, (e.g. back seat of motorcycle).
  5. Horseback riding for a longer period.
  6. Constipation.
  7. Diarrhea.
  8. Hanging up large quantities of heavy laundry to dry on a high string.
  1. Alcohol consumption in large quantities. Alcohol expands blood vessels.
  2. Warm weather-front, or a sudden extreme rise in temperature that lasts a few days.
  3. Mountain climbing on a hot summer day, when temperatures exceed 35°C.
  4. Consumption of stimulants (e.g. Amphetamine).
  5. Fasting, even for a few days.
  6. Long bicycle rides.
  7. Sudden shock, or fear (e.g. bombing).
  8. Consumption of drinks extracted from certain herbs. These beverages may cause diarrhea as well.
These are some external factors, which may result in menses.

B. Causes and situations that may result in amenorrhea.
  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.
In the above situations menses may fail to show for longer time periods, sometimes several months, or even several years. If we practice the exercises of Aviva’s Method, these will lead to a regular monthly menses in most cases.

The first task is to find the part in our body that the exercises have their primary effect on. This needs to be the starting point for everybody. However, it is not an easy task to contract muscles and organs of the lower abdomen. The simplest techniques for this are the following:
T ie a rope around your hips with a big knot, then transfer the knot to the middle of your lower back. Stand by a wall, with feet together, and knees pressed to one another, slightly bent. Press your back and the knot to the wall. This will result in a slight tilting of the hips (as if we were trying to move our caudal vertebra forward).
With this tilting of the hips, the upper part of the abdomen remains relaxed, and only the lowest part will be flexed. Roll the knot up and down, focusing on the movement. This will allow you to become aware of the contraction of the lowest part of the abdomen and the internal organs. Throughout the book we will call this area of the lower abdomen and internal organs the working zone. You may roll a tennis ball, or a bottle instead of the knot, if you like, as long as you can feel this internal motion. Thoroughly practice this exercise.
There are several other ways to find the working zone:
  • 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.

Start practicing the exercises when you are aware of the above internal movements, and are able to control them. Every exercise of the method will further improve the effectiveness of this internal work. W ith every hip tilting you will feel a strong inner compression of the lower abdomen, the working zone.
There is a continuous alternation between the contraction and relaxation of the working zone’s muscles in every element of the method. In a way, delayed menstruation is similar to constipation. Therefore, women need to learn how to compress and contract forcefully, and how to do this in the right place, and the right direction. Compression and contraction always have positive results when combined with supporting exercises.
Furthermore, the body’s hormonal balance has an underlying influence on all our activities, affecting our personal attitude, our temperament, and our abilities. We cannot change, or define this existing process, but we can learn to direct it.

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

How to do the exercises of the method:

  1. Stand in the described starting position, and gently spring from your knees several times to warm up.
  2. Focus: During every exercise continuously focus on the lower abdomen, the uterus and the ovaries. These make up what we call the working zone.
  3. Contract! It is very important to compress the lower abdomen, by pulling the lowest part of your belly towards your tailbone - something that is not easy to see with the naked eye.
  4. Proceed with the described dance movements, while keeping the abdomen contracted.
  5. Relax. Once you finish the given exercise, loosen the internal muscles, and the gluteus supporting these.
It is best to perform these movements following the rhythm of the recommended musical accompaniment.
Role of the musical accompaniment

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




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.
This method can help by stimulating hormone production and regulating hormone levels in the body.

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