If your pelvic floor often feels tight,
This is for you.
Grab a towel,
Fold it up for support and let's use slow movement and mindful breathing to help release tension and create a little more ease.
Sit comfortably on your folded towel,
Place both hands gently over your lower belly and allow your shoulders to soften.
Close your eyes if that feels comfortable.
Take a slow breath in through the nose,
Feel your lower belly.
Gently expand beneath your hands and exhale slowly.
Allow your belly to soften back toward your spine.
Our pelvic floor naturally moves with the breath.
As you inhale,
It gently softens.
As you exhale,
It naturally rebounds.
There is nothing you need to squeeze or force today.
Remove the towel and come into child's pose.
Let your hips become heavy.
Reach your arms forward and allow your forehead to rest.
Many of us.
Care retention.
Without realizing it.
Sometimes the first step toward releasing it is simply slowing down.
Continue breathing slowly.
And comfortably.
Learning to relax is just as important as learning to strengthen.
Come onto your hands and knees.
Place your knees a little wider than your hips.
Inhale,
Lift your chest and tailbone.
Exhale,
Round your spine.
Let your breath guide the movement.
Your pelvic floor doesn't work alone.
It works together with your diaphragm,
Your deep chest.
Abdominal muscles and the muscles around your hips.
Gentle movement helps these muscles coordinate more naturally.
So try to move slowly with your breath.
Bring your knees to hip width apart.
Extend your right leg out to the side,
Keeping your left knee beneath your hip.
As you inhale,
Gently shift your weight forward.
As you exhale,
Go a little back.
Move with ease,
Allowing your breath to set the pace.
Do you notice any sensations through your inner thigh,
Hip?
Or the base of your pelvis.
Simply observe without trying to change anything.
Lie on your belly.
Use the towel beneath your right knee.
If you'd like a little extra support,
We want to bend our right knee to about 90 degrees.
And resting to dispose,
Staying with our breath.
If you notice tension,
Imagine sending your breath to that area.
And remember,
Muscles don't release because we force them,
They release when they feel supported and safe.
Imagine you're breathing out any tension that you're feeling right now.
Return to tabletop,
This time extend your left leg out to the side.
Begin the same slow rocking movement.
As you move,
Notice whether one side feels different from the other.
Our bodies are rarely perfectly symmetrical.
Try to meet each side with curiosity instead of judgment.
Let your breath.
Set your pace.
Come onto your belly.
Bend your left knee into your half rock position.
Allow your shoulders to relax,
Your jaw to soften.
You can stack your hands and place your chin or your forehead on your hands.
The pelvic floor often reflects the tension we carry elsewhere in the body.
As you breathe in white softness not only through your hips but through your whole body.
Bring your legs together using your hands,
Come onto your tabletop,
Then sit comfortably.
We want to roll our towel and place it beneath the heels.
Take your time lowering into your yogi squat.
We wanna play a little bit here to prepare ourself for Malasana.
Just do whatever your body needs the most.
The towel offers support,
Allowing your ankle and hips to relax a little more.
Remember using props isn't making the pose easier.
It's helping your body find a position where it can release unnecessary tension.
You Okay,
Now let's hold our Malasana or yogi's squat.
Bring your hands together at your heart and let your spine grow tall while your shoulders soften.
Breathe into the space you've created.
With every inhale,
Imagine your breath reaching the base of your pelvis.
With every exhale,
Allow your hips and pelvic floor to soften a little more.
Slowly come down to a seat.
Use your towel and place it beneath your sitting bones.
Bring the soles of your feet together.
Let your knees become heavy without pressing them down.
Tightness isn't always a sign that something is wrong.
Sometimes it's simply your body's way of protecting itself.
Today we are gently reminding your body that it can let go.
Come into happy baby on your back,
Holding the outside of your feet or wherever feels comfortable.
Let your shoulders soften into the mat.
Rather than pulling yourself deeper,
Allow gravity to support you.
With each slow breath,
Notice if you can soften the muscles around your hips and the base of your pelvis.
Comfort is more important.
Than dabs.
Let this pose be less about stretching and more about listening to your body.
Place the towel beneath your ankles for support and let your knees open only as far as feels comfortable.
Rest here.
There is nothing to stretch,
Nothing to achieve,
Just an opportunity to slow down and reconnect with your body.
Close your eyes if that feels comfortable.
And feel the rise and fall of your belly as you breathe in and out.
Extend your legs and place the towel beneath your knees.
Allow your entire body to settle into the floor.
Take one slow breath in and one slow breath out.
Notice the gentle rise and fall of your breath beneath your hands without trying to change anything.
Simply observe.
Thank yourself for taking these few minutes to care for your body.
Thank you for sharing your practice with me today.
Take this sense of softness and ease with you into the rest of your day.
Until next time,
Take good care of you.
