Pelvic Health Yogi

12/11/2025

The glutes help support and balance of the pelvic floor. If they are weak, the pelvic floor is most likely weak. This means the pelvis is unstable, the spine doesn't have the support it requires and that means your knees and feet will eventually feel the effects as well. It's all connected and NOTHING GOOD comes from having weak glutes!

We not only need to make sure that our glutes are strong, we need to make sure that they are neurologically connected to our movement. As we age this connection weakens and they 🛑 firing when they're supposed to. We go over this extensively in my program, 🍑RECRUIT THE GLUTES🍑 & then we reiterate that in all of my other weekly classes.

🩷❤️🧡💛🩶

12/10/2025

I don't hold grudges myself, too much energy, BUT I now know the spirit animal of a few peeps I know 😂

Relax your jaw and don't cross those legs! Make today your next success story 😎

12/09/2025

Sometimes a girl just needs to be home with her bag of cranberries. ❤

Take a deep breath, like deeeep - bring that good stuff all the way down to the bottom of your toes friend. Tuesday is almost over! Now stay inside cuz it's Ca-Razy out there 🤣

Oh, and relax your jaw & don't cross those legs 😎

12/09/2025

If you are holding tension in your neck and shoulders, this is going to affect your posture and your breathing. Both of those things are crucial to address when you are trying to work on your pelvic health. Breathing well is the foundation of good pelvic health. Having good posture is imperative to having a body that functions well and the way that it's supposed to. This is a pose that you can literally do in line at the grocery store, at the office or before or after your yoga practice at home. I like to hold this pose for a minute or two.

🩷❤️🧡💛🩶

12/08/2025

I am currently working on getting full blown calendars for students to follow on a monthly basis and each calendar will have LIVE links to make getting to the class as fast and efficient as possible!

Currently, there is a Hypertonic Pelvic Floor calendar to follow and next will be a beginners Pelvic Stability which will include both pelvic floor and other musculature that supports general pelvic health.

Calendars will be able to be easily accessed from my website under "Student Resources" linked below. You will also see what props I recommend, access my amazon store link and watch a quick prop video.

2026 is all about stream-lining this process of pelvic health for students. There will still be weekly classes added to our line-up and I have some incredible NEW! programs that will be dropping as well including a chair yoga series for seniors who cannot get up and down off the floor.

So many good things coming! I'm so glad you're here 🩷

Hey Yogis! There are definitely some props I recommend getting to support your pelvic health yoga practice as soon as you can. Props help us to use poses to

12/08/2025

CONTRACTION OF MUSCLES – NEURO CONNECTION

When you try to engage a muscle, say activate your pelvic floor, and your brain is not neurologically connected to the motor neurons within that muscle, you can't send the signal there to contract it. Think about trying to move your ears! You have muscles there... your ears CAN move... but most of us don't have that connection.

You literally have to practice engaging an area and through consistency with that, you will create more neurological wiring with the muscle you are trying to contract.

If you switch up your workouts too often, you aren't giving yourself enough time to develop those connections.

If you continue to work on the same movements in your practice, not only will your engagement be more effective, you will be able to pick up on the smaller nuances of the action. For instance, you'll start to be able to tell which part of your pelvic floor you are contracting. The area around the vaginal opening as opposed to the area around the ana opening, as an example.

If you have ZERO awareness of your pelvic floor but you were told by your doctor to start doing kegels... how do you know if you are drawing up instead of bearing down? How do you know you're not just kegeling the side of your pelvic floor that's already stronger then the other side? Those kegel machines don't tell you which side you're contracting, they just give you a general number.

Side note: you cannot exercise your way out of a tight muscle either.

POINT = spend the time to cultivate the connection and you will spend your time on the mat more effectively. There's different techniques that I use in my classes to help students discover these things as well.

12/08/2025

Good evening yogis! I hope you all had a wonderful weekend. Only two left till Christmas and Hanukkah is next Sunday! You ready yet? 😆

A new class has been added for all members and trialists!

Details and link below:

"Gentle Fire"

Sometimes when you're feeling sluggish and tired, it means your body needs a break. Usually there are other symptoms that go along with it like sleep disturbances, appetite changes and irritability. In those cases it's definitely indicated to do some mild yoga with a focus on longer holds and grounding down.

However, sometimes we get sluggish because the Agni, aka = internal fire, is stagnant and it needs a little kindling to light back up. It's not uncommon for that to happen in winter when we have less daylight and of course colder temps. So today's flow does that in a mindful and dare I say, gentle way!

You'll need two blocks and if you have a pilates ball, grab it!

Sometimes when you're feeling sluggish and tired, it means your body needs a break. Usually there are other symptoms that go along with it like sleep disturbances, appetite changes and irritability. In those cases it's definitely indicated to do some mild yoga with a focus on longer holds and g...

12/07/2025

Filus stole the show last night at the annual Christmas Cocktail party ❤️🎄⭐️ She would like to remind you to relax your jaw and don't cross those legs!

12/06/2025

Here's your reminder to carve out some time to down regulate today! Oh, and while you're here, relax your jaw and uncross those legs! 😘

12/05/2025

🔓Connection between your low back and urinary symptoms?

The Pudendal Nerve is one we hear of often in relation to pelvic pain conditions. It starts in the low back and descends downward, innervating muscles of the pelvic floor, glutes and hips.

When there’s restriction in the musculature around the pudendal nerve, it can create nerve entrapment and that can cause pain signals extending to areas of the external ge****ls in both male and females, the a**l ca**l & sphincter, skin area around the a**s, the v***a, the perineum and the urethral sphincter.

When it excites the urethral sphincter, it gives the signal to urinate. So, just connecting those dots, if there’s restriction in the nerve it can potentially create that feeling of having to urinate even when the bladder isn’t in need of emptying.

How do you know if that’s what’s causing the issue?

It’s hard to say, honestly. I’ve been to a number of doctors, had Pelvic PT which was very helpful and have done lots of research on this. One PT did a test to see if it was nerve entrapment or actual pain of the nerve itself, neuralgia. But that didn't happen the first treatment, we were several months in. You can request it but I wouldn't say put all your money on the answer because it's not an exact science.

One sure fire way to tell is if symptoms get better by releasing the entrapment. Even if it's not 100% relief, it's indicative.

Medicine is so much a guessing game and it’s rarely ONE thing that is causes an issue.

From my standpoint, as someone who has dealt with all these things, creating mobility, strength and flexibility in the pelvic region has helped the most and keeps symptoms either very minimal or gone all together. The yoga I teach in class is geared towards nurturing all these elements in a clear & easy to digest way. It’s also something you can do in your own time and at your own pace.

You’ll discover what’s going on specifically in YOUR body and that’s incredibly empowering and tapers down the anxiety from not knowing.

See you on the mat ❤

12/04/2025

NEW CLASS ADDED for all members and trialists! Available now in our playlists under Newly Added and the Myofascial Release Series. Link and details below:

GROUND & RELEASE

(Details)

Have you ever noticed there are seasons of life where your fuse is shorter, your brain is foggier and people are just breathing too loudly?! These are signs that your nervous system is overstimulated. It shows up physically with tight shoulders often causing tension headaches and even migraines. It can land in the pelvic floor, create flares of vulvodynia and nerve pain, and it often affects our sleep and cognitive abilities.

The annoying person in the family will just say, "Calm Down!" but we know better. We have to DOWN-regulate and then, well, we will be in a better position to skillfully navigate the comings and goings and a busy season.

Today's class is about grounding the nervous system and releasing tension. We will do so with slow mindful movements that will open the inner thighs, pelvic floor, hamstrings and also through myofascial release techniques for the upper back, psoas/abdomen and glutes.

You'll need: two blocks, two tennis balls and a yoga strap

link:

Have you ever noticed there are seasons of life where your fuse is shorter, your brain is foggier and people are just breathing too loudly?! These are signs that your nervous system is overstimulated. It shows up physically with tight shoulders often causing tension headaches and even migraines....