Pelvic Health Yogi

04/08/2026

I was so proud of myself for getting everything prepped for the stuffed peppers I was making for dinner before I left and brought Sullivan to karate tonight. I skipped my lift workout to get everything set up, came home put the meat and rice in the peppers, threw it in the oven sat down and thought they'll be done about 15 minutes after the boys get home and it's gonna be a really nice supper! I even got a dairy free and tomato free recipe and it smelled amazing!

Guess who forgot to turn the oven on? 🥺🥺

Since you're here, relax your jaw and don't cross those legs!

Hopefully, you're enjoying something better than chicken fingers like we are for dinner tonight because we weren't gonna wait another hour to eat 😩😂

Photo of Fiona begging for a goodie at the vet 😎

04/07/2026

I love when a pose can create strength throughout the whole body, including the pelvic floor. Not in that huffing and puffing kind of way that depletes you but in the mindfully strong kind of way! Doing them one side at a time gives you feedback as to which side is weaker = do a few extra reps there! I usually try to do as many as I can until fatigue. This move will make you SO strong! 😍😍😍 7 day free trial is calling your name, girlfriend!

⭐️⭐️⭐️⭐️⭐️

🩷❤️🧡💛🩶

04/07/2026

🤯 7 Signs of Pelvic Floor Dysfunction 🤯

There are a lot of symptoms that point in the direction of pelvic dysfunction. Even though some of these symptoms are very common, it doesn't mean that they are normal and that you should ignore them because they're just a part of aging. In fact, ignoring them can actually lead to furthering the dysfunction and increasing the severity of symptoms overtime. Remember that when your body is giving you symptoms, it's trying to give you the message that it needs your attention!

If you'd like to start working on your pelvic health, I do have a 7 day 🆓 trial for my pelvic yoga classes With an entire program called "Restore Your Pelvic Floor" dedicated to helping you figure these things out immediately. See you on the mat yogis!

🩷❤️🧡💛🩶

04/06/2026

As a species we work in front of us, that's just the way we're built. But that does create shortening of the musculature across the front body and elongating of the muscles in the back body, which also creates a lot of weakness and tension. This contributes to a more shallow breathing pattern. This scap trap is an excellent way to help counter all of that! And then when you have your legs in a butterfly pose like this, it helps to open up the inner thighs and pelvic floor.

🩷❤️🧡💛🩶

04/06/2026

Needless to say, this area deserves our attention! If you take your hands on the small of your waist and then glide them down to the most wide area of the hip you'll fine the boney protrusion which is the greater trochanter, or large head of the femur bone. This area can get tight, weak and often compromised by poor posture. Over time this can create A LOT of different issues including pelvic floor hypertension, hip pain, compensation patterns which lead to pain in many other areas like the low back and feet. Eventually, all that can lead to hip replacement.

We literally work on this area in every single class I do. And we spend time creating length than the muscular, mobility of the joint and also strength of everything that creates stability in that area.

My yoga classes aren't just a bunch of down dogs, planks, and hip openers. We actually do a lot of exploring so you can figure out what's going on in your body and then move forward strategically and skillfully to address the needs of your body.

🩷❤️🧡💛🩶

04/05/2026

A little artwork by our son ❤️🥰 Apparently Peter had some very stinky feet in my 11 year olds imagination 😂

Happy Easter Friends! Have a joyful day as you celebrate! It's actually one of my favorite holidays because of what it represents 💕✝️

Oh, and while you're here, you may as well just relax that jaw and don't cross your legs! 😮‍💨

04/04/2026

🤔👉Snapping in the front of the hip? Let's chat! 👇

I've had this question a few times now and so I wanted to share my insight to this with all of you!

Anterior (frontal) hip snapping can be caused by a couple different things. Mind you, I'm not a doctor so I'm not diagnosing here. Just deducing from anatomical understanding 🙂

It can be the iliopsoas/iliopsoas tendon passing over the labrum which is cartilagenous ring that sits around the hip socket. I'm sure you've heard of that. When the iliopsoas passes over it, especially if it's tight, it can cause that snapping. It's not necessarily a sign of instability but can def be a sign of tightness of the psoas.

It can also be the iliopsoas passing through the inguinal channel. (see photo in comments) Snapping happens when something is rubbing up against something else. Could be a bursa, scar tissue or just stiffness.

✨3 ways to approach it: ✨

1. decrease inflammation (mobility, myofascial release, anything that increases circulation in the area... as well as diet plays a role in overall inflammation)
2. increase strength
3. increase mobility

Pretty standard in what we approach pelvic health with already.

As for classes to help address the underlying cause, focus on ones that include psoas work, both opening and strengthening 🙂

Snapping can also occur on the lateral side of the hip, but that's another post! Let me know if you found this one helpful

04/04/2026

Not only does your low back have to compensate for this lack of engagement coming from the glutes, but your pelvic floor picks up a lot of the slack too. This type of thing just happens overtime, some people call it glute amnesia! It can be a real problem. 🤯🤯 You cannot fire a muscle your brain has no connection to or at the very least, do it efficiently. So if you know your glutes aren't firing appropriately, then the work to be done is retraining that pattern.

Recruit the Glutes is a series I developed to help reconnect this communication.

04/04/2026

I am a HUGE fan of myofascial release and in fact do some form of it daily. It's such a powerful tool for bringing mobility back to "stuck" tissues.

Take your time and go slow as you explore areas of tension. Soften around your prop and don't forget to breathe ❤️

Benefits of myofascial release techniques:

➡️Increase circulation
➡️Improve range of motion
➡️Relieves stress
➡️Improves mobility
➡️Can break up adhesions that are creating restriction and tissues
➡️Helps promote relaxation

🩷❤️🧡💛🩶

04/03/2026

Happy GOOD FriYay yogis! ✝️💕

Relax your jaw, try not to cross your legs and you have yourself a incredible, amazing day 🥳

Fiona turned 4 months old yesterday 💜

04/03/2026

New class has been added for all members and trialists!

Details and link below:

"Get Up & Flow"

I love it when a flow can check all the boxes for pelvic health. Lengthening, mobility and stability all wrapped up neatly into a fun little
flow! Even better when we keep things simple! All you need for
this flow is 1 (maybe 2) blocks.

Is this appropriate if you have a hypertonic pelvic floor? YES! As long as you've done your foundational work of 3 or so weeks focused
on breath connection, pelvic floor awareness and opening then you are good to go. Always listen to your body. If something feels like it's causing strain, modify!

The last part of this class will be a single leg bridge. Option to keep
your nonworking leg on the tip toe instead of the figure 4 position. We only do 5 on each side so don't stress about it!

I love it when a flow can check all the boxes for pelvic health. Lengthening, mobility and stability all wrapped up neatly into a fun little flow! Even better when we keep things simple! All you need for this flow is 1 (maybe 2) blocks. Is this appropriate if you have a hypertonic pelvic flo...

04/03/2026

If you are holding tension in your hips, you can bet there's tension in your pelvic floor. There are 9 muscles that attach to the greater trochanter, the large head, of the femur bone. 🤯🤯 All of which affect your overall pelvic health! Needless to say, this is a really important area! Holding Restriction here overtime can lead to pelvic floor dysfunction conditions like urinary incontinence, pelvic organ prolapse, difficulties walking, loss of range of motion, and pain! 😩 Who's got time for that?!

My yoga classes focus a lot on this area & not just stretching them! We need to mobilize and create stability in this region, not just length of the muscles.

🩷❤️🧡💛🩶