Written by: Kristýna Volfová
In today's interview we will dive into the world of movement, female energy and natural life rhythms. Daniela Bacíková alias Baci is our girl crush, yoga and pilates instructor, lover of aromatherapy and music therapy. Wellbeing not only lives authentically, but also writes about it. During her creative yoga practice, she helps people find harmony in times of chaos and calm.
During our conversation, we will talk about yoga in everyday life, the importance of pelvic floor relaxation, or working with the menstrual cycle. Let's do it!
Who is Daniela today? :)
Daniela is the embodiment of YIN and YANG energy. I'm still learning to perceive life not only in the moments of dynamics, but also in the quiet moments in between (when nothing happens emotionally - but in the moments of calm, the most happens).
I'm a yoga, pilates instructor, I love aromatherapy, music therapy. I am dedicated to the world of wellbeing that I live in, but I also write about it often.
I am also a mum learning to trust the natural rhythm of motherhood – with its beauty and challenges. I feel how my body and mind have changed and I am looking for a way to be aware, caring and still myself in this new role.
Creation is as important to me as movement. Whether it's words, lessons, workshops, or the experience of life itself, everything is a creative process. I look for inspiration in daily rituals, in the present moment and in connection with the people around me.
Currently I live very much in the rhythm of the body, cycles and nature. I listen to what I need - whether it's to slow down, take a breath, celebrate life with movement, or immerse yourself in stillness for a while. And I'm exploring where it will take me next.
How did you get into yoga?
Movement has always been a part of my life – as natural as breathing, as drinking water. But I often lived in dynamics: basketball, cycling, skiing, group lessons, where performance, drills, and maximum effort were at stake. I started my instructorship with spinning, BOSU and other physically demanding activities.
When I discovered yoga, I was looking for a way to "tick off" movement even on days when I was lazy. I felt that if I at least stretched on the mat, I would have fulfilled my duty. Error! Yoga unexpectedly absorbed me. From Ashtanga through Antigravity yoga, Hatha and Vinyasa, I gradually came to my own concept of YOGA & ESSENCE - connecting healthy movement, yoga philosophy, healing essences and music with frequencies that harmonize body and mind.
What is yoga for you?
For me, yoga is no longer just a physical practice – it is a space where I can be exactly who I am. I find that yoga (when we talk about philosophy) also reaches the levels of my life that are outside the mat.
Yoga is a way home for me - to the body, to the mind, to the breath. It is a bridge between the outside world and my inner space, where intuition, ideas, gratitude and deep peace are born.
Yoga is freedom and security for me. It's not just about what we do on the mat, it's about how we feel in our bodies and in life. It teaches me to accept things as they come, to breathe even in discomfort and to find lightness even where I would not expect it.
How do you perceive the role of the pelvic floor in yoga and in a woman's life?
Pelvic floor it is like the energy center of our feminine power. It is the anchor and source of our vitality. In yoga, I see the pelvic floor as the connection between stability and relaxation – as a place that holds us but also needs space to breathe. By listening to it, we can find a deeper connection with our body, intuition and emotions through it. The pelvic floor is sometimes poorly described and working with it is a lot about patience and visualization. Yoga through meditation, visualization and breath can help anyone who is "just" starting to discover the pelvic floor.
The pelvic floor is most often discussed in terms of weakness, but some women have the opposite problem: too much tension. How can you tell which approach you need? Can the two be combined?
One word comes to mind: LISTENING to yourself. If we feel heavy, drained of energy, or weak, strengthening may be the way to go. If, on the other hand, we feel tension, pain or pressure, the key is to relax. And often it's a combination of both - because the pelvic floor should be flexible, not just "strong". Furthermore, it is also good to answer and describe how we actually live? Are we stressed? Do we rather emphasize performance, speed, strength in our routine? In this case, relaxation is in order...
I’ve created two pelvic floor meditations for anyone to try:
Strengthening
Relaxing
For many women, the pelvic floor muscles are still somewhat shrouded in mystery. They cannot look at them or touch them. Do you have any tips on how to feel the pelvic floor area, become more aware of it and continue to work with it?
The basis is awareness and breath. Just try to sit or lie still, close your eyes and feel your breath all the way down to your pelvis. Let it flow and watch the space expand with the inhale and gently relax with the exhale. And then ask – what do I feel? What is my relationship to this area? What emotions do I have stored in it? The pelvic floor carries many stories, and sometimes the biggest breakthrough is finally looking at them.
Are there any yoga poses that are particularly beneficial for the pelvic floor?
- Malásana (squat) – relaxes the pelvis beautifully and promotes the natural flow of energy.
- Baddha Konásana (bow tie) – gently opens the pelvis and hip area.
- Supta Baddha Konasana (lying bow tie) – relieves tension and helps to consciously relax.
- Setu Bandhásana (Bridge) – activates the pelvic floor, but at the same time does not teach it to over-contract.
Every week you teach several yoga and pilates classes. Do you feel any influence of the menstrual cycle on your practice?
Definitely! I see cyclicality as something natural and react to it in practice. During my period I slow down, give myself space for gentler movements, yin yoga and meditation. In the ovulatory phase, on the other hand, I feel a lot of power and creativity, so I enjoy a more dynamic flow. What helped me the most was allowing myself to listen to my body instead of trying to keep going at the same pace.
In a recent article we have written about period pain and ways to naturally prevent or at least alleviate it. Do you have any tips, whether related to yoga or not?
Menstruation should not be an ordeal, but a signal that our body is going through a natural cycle. Pain is often related to tension, hormonal imbalance or stress. Instead of suppressing it, we can focus on supporting the body and giving it what it needs.
- Heat and a heating bottle or warm tea will miraculously release tension.
- Gentle movement, including quiet yoga and rocking movements of the pelvis.
- Breath into the pelvis, long, deep breaths towards the lower back and lower abdomen will dissolve beautifully. pain.
Allow yourself to slow down, sometimes the best medicine is rest and peace. Be aware of your body and respond to its signals.
Every body is different, so it's important to explore what works best for you. The main thing is not to try to just "overcome" the pain, but to listen to what it wants to tell us.
You can follow Daniela's (not only) yoga journey on her instagram.