Releasing Tension In The Pelvic Floor

The pelvic floor is located in the diamond shape between the sitz bones, the pubic bone, and tailbone. As a physical therapist working with folks experiencing pelvic pain, I find helping people ground themselves with the bones helps the brain recognize where the pelvic floor muscles are.

This guided imagery focuses on releasing tension in the muscles near the sitz bones as a way to invite softness and release into the pelvic floor muscles.

Hope you find this recording helpful!

Transcript

Welcome to Your Pause with Your Pace Yoga.

Your pace,

Your space.

Today's meditation focuses on releasing tension in the muscles near the ischial tuberosities.

The ischial tuberosities,

Commonly referred to as the sits bones,

Create the base of support for the pelvis.

I often use the cue of feeling the sits bones in the chair as a way to get more grounded,

So let's zoom into that area of the body.

I will lead this meditation in sitting,

But please modify for your position of comfort.

Feel your sits bones making contact with your cushion or chair.

Imagine you are allowing the gravitational pull of the earth to plug your sits bones down towards the core of the earth.

As your sits bones get heavy,

Their density allows the muscles that surround the sits bones to soften.

If you would like,

Touch your right sits bone,

Then return your hand to your lap.

Imagine the circular shape of the sits bone as a clock.

Twelve o'clock on this imaginary clock is forward in the same direction you are facing.

When the hamstrings,

Attaching at twelve o'clock,

Are softening,

Bring awareness to three o'clock,

Allowing the hip rotators to soften.

Softening at the six o'clock area close to the sacrotuberous ligament,

The outer aspect of the pelvic floor softens at the nine o'clock.

Again moving clockwise,

Visualize a softening of the muscles that surround the bottom of the pelvis at the sit bone.

Notice if your right side feels different than the left.

We'll practice the same softening circle on the left,

Moving clockwise.

Softening the hamstrings at noon,

Bringing awareness to three o'clock,

Allowing the pelvic floor muscles to soften.

Softening at the six o'clock area close to the sacrotuberous ligament,

The hip rotators soften at the nine o'clock.

And again moving clockwise,

Visualize a softening of the muscles that surround the bottom of the pelvis at the left sit bone.

Notice the sensations in your body.

Can you let go of any more holding in the pelvis,

Near the tailbone,

In the jaw,

Tongue,

Neck,

Shoulders.

Taking a breath in and sighing out,

Noticing the sensations in your body.

Feel your chest open.

Feel your heart open.

Rest in this open awareness as you move through your day or in your sleep.

Thank you so much for joining me.

Reviews

Development of awareness in my pelvic floor.

Helpful! Thank you! I appreciated the calm, clear guidance & found it helpful for relaxing these muscles.

Very helpful thank you 🙏

That was great. Very relaxing. I will add this to my regimen. Thank you! Namaste 🙏

Gentle work, thank you

Lovely, helpful to truly be aware and connect with sitz bones. Thank you.

Loved this short and effective meditation! Your voice is so soothing.

Great short meditation for bringing awareness and relaxation to the pelvic floor. Clock analogy really helps to pinpoint relaxation.

Excellent 👌 thanks so much 💕

This is a relaxing meditation to begin the day! 🙏🏻

Thank you so much 🙏🏽

Really helpful

Great meditation!

Such a helpful five minute practice! I hold onto a lot of tension in this area and this was so effective in helping me relax. 🙏

Helpful and quick exercise

Inspired! What an amazing and unique way to visualise the pelvic relaxation. I’m definitely going to be coming back to these words. Thank you

This is a very different way to relax the pelvic floor, compared to a traditional pelvic floor drop/reverse kegel. I love it. Thank you!

💛🙏💛🙏💛🙏💛🙏💛

Excellent. Everything you need, nothing you don't.

Wow thx so much for this! I was having some increasing tension pain right underneath my thigh connecting to my sit bone and this 4 minute meditation melted it away. I can't thank you enough 💜