Cultivating the Lower Hearth

Awakening the primal fire and rooted vitality of your pelvis.

Would you like to?

release chronic tension or pain in your lower back and pelvis
restore and deepen your breath, enhancing both mental clarity and physical vitality?
walk in a way that energizes your body, instead of exhausting it?
increase your sexual potency and presence?
feel the inner fire and vibrant aliveness of your pelvis?
release hypersensitivity in the genitals, especially in the scrotum or penis?
regain intimacy and sensation in your body after emotional or physical trauma?
develop a personal practice for prostate vitality and longevity?
become the most fulfilling and conscious gift you can be to your partner in intimacy?

The Pelvis: Foundation of Vitality, Movement and Life

Modern sedentary lifestyles — even when balanced by regular workouts — gradually weaken the deep stabilizing muscles of the pelvis. Over time, this can lead to a variety of issues: chronic lower back pain, hypersensitivity or numbness in the genitals, and a persistent sense of fatigue or low vitality.

The solution is not found in isolated exercises or temporary fixes. True regeneration begins by reawakening the deep pelvic muscles and integrating their function into your everyday movements — especially breathing and walking. All movement begins in the pelvis. When these foundational muscles come alive, everything else becomes more fluid, powerful, and connected.

The Cultivating the Lower Hearth program is not about superficial muscle training. It goes far beyond isolated strengthening techniques like Kegel exercises, which often overburden already tense pelvic muscles. Instead, this program offers a deep reconnection with your core vitality, bringing ease, strength, and resilience into your body, energy, and life.

Cultivating the Lower Hearth

is a practically guided program of experiential exercises designed to awaken the pelvic area and reintegrate it into natural, everyday movement patterns.
offers a proven method of holistic pelvic care that honours and supports the physical, emotional, and energetic dimensions of the body.
is structured as a guided journey, in which the facilitator leads participants through a series of exercises, stretches, and visualizations, enriched by clear explanations and personalized reflection.
integrates the revitalization of the pelvis on three levels:
- the physical (restoring muscular function),
- the emotional (releasing tension, healing collapse), and
- the energetic (restoring fullness and flow).
is led by an experienced facilitator with years of international practice in bodywork, energy cultivation and the integration of consciousness through yogic and tantric methods.

Why choose a live course?

Reviving the pelvis requires conscious activation of deep muscle groups located inside the pelvic bowl — areas that most people are not used to accessing.

In fact, the majority of men (and many women) have little to no voluntary control over the deep pelvic muscles, and don't know how to consciously relax or engage them. Generic instructions like “pull everything in” often only activate superficial layers or the sphincters — leaving the true core untouched.

A live seminar with an experienced facilitator offers a unique advantage:

Precise, personalized guidance that helps you access the deepest muscular structures of the pelvis

Safe, non-forceful practice with attention to how you move, not how many times

Real-time feedback and gentle corrections that help you refine your sensitivity and technique

In contrast to video lessons, a live course allows for embodied learning through shared presence, subtle observation, and ongoing support.

This program is suitable for all ages and levels of experience. No prior knowledge is required — only a readiness to turn inward and explore your own body with care and curiosity.

Participants consistently appreciate the gentle, non-forceful nature of the approach. Many report tangible positive shifts in their body already after the first four-hour session. A common immediate experience is a surprising sense of pleasurable fullness in the pelvis, relief from lower back pain, and a state of deep, whole-body relaxation.

To allow these changes to fully settle and integrate, it is beneficial to continue practicing for a period of time. In this work, we don’t train the body through effort or repetition, but rather through joy, exploration, and mindful presence. We retrain our system through sensation — not force — guided by curiosity and subtlety.

Structure of the Programme

The program is structured into several interconnected modules, each building upon the previous one. After each session, participants receive practical exercises to continue at home — supporting gradual embodiment and deepening of the practice.

A central focus of the course is integrating the awakened pelvic floor into everyday movement patterns — walking, sitting, standing, breathing. Bringing conscious awareness into daily life is not an extra task; it is an essential part of the journey and the key to lasting transformation.

By weaving the practice into your day-to-day life, the changes become not only sustainable, but a natural part of how you move, feel, and live.

Introduction

Getting to know the pelvic floor, why we are interested in it and why we pay attention to it
Three fireplaces and the essence of the 3x3 method

Pelvic floor and physical plane

Pelvis - the center of physical movement and stability
Preparatory exercises
Deep stabilization system, correct exercise position, stretching and activation of the pelvic floor (PD)
Pelvic floor relaxation
The importance of relaxation and training relaxation, active and passive relaxation
How to exercise the pelvic floor; how often
Anatomy and function of the pelvic floor
Overview of the anatomy and functions of the pelvis
Training of isolated activation of the deep, middle and superficial layers of PF muscles,
Practicing the activation of all three layers together
Influence of different sports on PD
How to stay safe while lifting heavy loads, cough; urinary incontinence

Pelvic floor and breath

Exercising the activation of the three layers of the PF muscles
Coordination of the diaphragm and pelvic floor, deep natural breathing exercises
PF exercises with leg coordination
Integration of movements – breath, pelvic floor and legs

Psychosomatics of breath

Breath and its connection to emotions, how we breathe, different ways of breathing and how we experience them
What is stored in the pelvis, personal history, emotions, traumas
The pelvic floor and breath as a gateway to our liveliness

Pelvic floor and emotions

Pelvic floor as a place of perception of emotions; psychosomatics and PF; A trip to the personal history of pelvis
Pelvic floor and trauma
The pelvic floor and our roots, PF as a source of energy and joy
Bioenergetic exercises for the pelvic area
Releasing accumulated stress and past imprints from the pelvis and releasing it deeply

The pelvis as the basis of our movement and our liveliness in everyday activities

Walking and pelvis, how to walk with pelvic involvement
Breath and pelvis, how to breathe with pelvic involvement

The pelvic floor and our energy, our liveliness

Pelvic floor and the feeling of grounding, connection with the Earth
Pelvic floor in sexuality

Ways to Join the Programme

You can choose between two formats depending on your preferences and availability:

1. Individual Format: Four Private Sessions

A personalized journey through the full program, ideal for individuals or small groups of 1–3 participants.
Structure: Four follow-up sessions, each lasting 3 hours
Schedule: Flexible, arranged by appointment – weekday evenings or weekends
Duration: All four sessions should be completed within 2 to 3 months
Tailored support with focused attention on your personal process

2. Group Format: Weekend Intensive Seminar

A dynamic, immersive experience in a supportive group environment.
Group size: 7 to 15 participants
Format: Two full days (weekend), with 12 hours of guided practice and teaching
Includes: Experiential exercises, sharing circle, and guided home practice

What You'll Take Away

An awakened, living pelvis — relaxed yet vibrant, a source of grounded vitality and embodied presence
Deeper, more natural breathing — connected with your core and supported from within
A fluid, grounded gait — more ease and stability in everyday movement patterns like walking and standing
A toolkit of simple, effective exercises — to stretch, release, and gently activate your pelvic floor and deep stabilizing system
Relief from chronic tension and pain — especially in the lower back, pelvis, hips, or scrotal area
Improved posture and spinal alignment — through subtle engagement of inner support
Prevention and support for issues like incontinence or prostate dysfunction — through conscious integration of pelvic health
A renewed connection to your sexual energy — grounded in presence, sensitivity and inner safety
Deeper body awareness and emotional integration — feeling more at home in yourself
An illustrated workbook — including space for your own notes, insights, and a structured home practice to support long-term transformation

I look forward to meeting you and accompanying you on this deeply revitalizing journey.

How to Book

To make an appointment or inquire about available dates, feel free to contact me via e-mail.

Milan Hojdar

E-mail: milan.hojdar@outlook.cz

I look forward to hearing from you.

Who I am

My Journey Through the Body and Mind and Soul

My path of self-exploration began the moment I encountered Osho’s active meditations. In that instant, I realized that my body could answer questions that my mind could not — and this realization has guided me ever since.

Over the years, I’ve immersed myself in and gradually integrated the wisdom of traditional Indian tantra and Tibetan Dzogchen, Osho’s neo-tantra, bioenergetics, body-oriented therapy, and sacred sexuality. My work bridges therapeutic precision and spiritual depth, combining techniques that are effective, gentle, and deeply transformative.

I am a certified instructor at the Pelvic Floor School, where I work with the 3×3 Method of physical, emotional, and energetic integration. I enrich this framework with elements from craniosacral therapy, Reichian bioenergetics, tantra, and ritual healing practices drawn from both Western and Eastern traditions.

Educational Roots and Key Teachers

Bodywork & Somatic Practices

Craniosacral therapy, integrative massage, Reichian bioenergetics, pelvic floor therapy
Tantric and shamanic bodywork, tensegrity, systemic constellations
Healing rituals from the Star Maiden Circle, Navajo and Yungdrung Bön traditions
Teachers & Mentors: Nijesh Ulrich Hesse • Ebba & Mona Lisa Boyesen • John Hawken
Renata Sahani • Daniel Müller • Jan Čambal

Transformative & Ritual Practices

Sacred Body, Passionate Spirit, Dark Eros, Tantric Massage, Quodoushka
Shadow work, sexuality and power, transformation of belief systems
Shamanic ritual healing, sacred sexuality, archetypal ceremonies
Teachers & Mentors: John Hawken • Osho • Menri Ponlop Trinley Nyima Rinpoche • Mona Lisa Boyesen • Martin Matsjendranath Melounovský • Baba Rampuri • Mark Dyczkowski • Lama Vajranatha • Tenzin Wangyal Rinpoche • Manuela Erdödy • Jan Čambal

Meditative & Mystical Lineages

I have completed an intensive five-year training in traditional Dzogchen meditation, along with ongoing retreats and study in the traditions of Tibetan Buddhism (Yungdrung Bön), Kaula Tantra, and Kashmiri Shaivism.
Teachers & Mentors: Menri Ponlop Trinley Nyima Rinpoche • Jan Čambal • Mark Dyczkowski • Gomdra Khenpo Tsultrim Tenzin • Baba Rampuri • Martin Matsjendranath Melounovský • Tenzin Wangyal Rinpoche

My Approach

What connects all these streams is a shared essence:

Depth over superficial technique
Subtlety over force
Integration of body, energy, and consciousness

My work is about creating embodied experiences that awaken the intelligence of your body, the clarity of your awareness, and the radiance of your life energy.

If you feel called to explore the connection between body, energy and spirit — in a way that is grounded, clear and deeply alive — I would be honored to walk with you.

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