Pelvic Health Yogi

02/15/2026

The Glute Medius has two really big jobs! #1- it helps abduct the leg and #2- it helps stabilize the pelvis particularly when you're trying to stand on one leg or every day activities like walking, climbing stairs and getting up and down out of a chair. Did you know the number one reason people go into assisted living is because they can no longer get in and out of a chair? Crazy right! Part of that scenario is weak pelvic muscles! Here are a few ways to help strengthen that situation. We do things like this all the time in my classes so if you would like to check those out, hit me up below and I will give you the info!

🩷❤️🧡💛🩶

02/14/2026

If this is you. Stop that! It's easier to take a nap then replace the transmition. 😉 Now relax your jaw and don't cross your legs!

Oh, and while we are over here letting go of things don't serve us, HAVE YOURSELF A HAPPY VALENTINES DAY!! ❤❤❤

02/14/2026

Foam rolling is a tool I use to release tension around the pelvis. While it's beneficial for opening up fascia and tension the muscles, please keep in mind that it won't take care of underlying issues like weakness and pelvic imbalances. That's what we do on the yoga mat! But it is a good tool. So give it a go and let me know how it felt!

🩷❤️🧡💛🩶

02/13/2026

One thing I have implemented over the past two weeks for the flare I'm in for Ulcerative Proctitis is a combination of essential oils in a carrier oil massaged into the abdomen twice a day. I've been using Turmeric and Frankincense. Ginger has a very strong smell for me and Peppermint is too cooling although it might not be as potent if you just added a drop or so.

Keep in mind 1 drop of peppermint EO is equal to about 28 cups of peppermint tea! It's powerful stuff. Very concentrated herbals.

Because there is an element of bleeding associated with U.P. I'm also considering adding Helichrysum which has a nickname of "stitches in a bottle." It's a powerful therapeutic oil known for being an antioxidant, skin rejuvenating, anti-inflammatory and also wound-healing. I think this would honestly be better if near the ulcers though... homemade suppositories?!

PS - this isn't medical advice. This is me navigating a condition and sharing that process with you!

02/13/2026

⭐⭐The Obturator Internus & Inner Thigh Pain⭐⭐

Can the Obturator Internus cause inner thigh pain?

Yes. Absolutely.

The Obturator muscle is part of the pelvic floor and it has a few very important jobs. It assists with the action of abduction of the thigh and it’s also the queen bee when it comes to stabilizing the head of the femur in the hip socket.

There is an Obturator Foramen, just a fancy name for a little space for nerves to pass through, and it houses the Obturator Nerve which provides sensation to the inside thigh area. Pain from this nerve can also be felt in the groin and even down to the knee. Symptoms you wouldn’t often associate with a tight muscle like itching and burning in the ge***al area can often be caused by a tight OI muscle! In these cases it’s not uncommon for symptoms to be felt on one side since you have an obturator muscle on both the left and right hemispheres of the pelvis.

How does it cause pain?

• Overuse (think leaning on one side all the time)
• Pelvic dysfunction
• Trauma
• Muscle imbalances / compensation patterns

Tension in the muscle can impinge the nerve. Often times when we see tension, we also see weakness or over-compensation from other muscles that aren’t pulling their weight.

What can you do?

There are some stretches & myofascial release techniques for the Obturator which we do in my classes but also, working on overall pelvic health is the extremely important. Because pain is not often caused by just one thing not working well. It’s comprehensive. It doesn’t make sense to stretch your OI if your glutes are weak or you have no core strength because you’re not dealing with the underlying reason it’s tight.

02/13/2026

New Class Added for all members and trialists!

Good evening yogis! Tonight I'm adding another hatha style class where we use a chair the whole time! There's no getting up and down off the floor with class which I find nice sometimes. Details and link below!

"Chair Hatha for Pelvic Health"

Many people believe that the only way to create stability & strength in the pelvic floor is to do kegels or core work. This is not true. Any time we draw our bodies outside of a neutral position the pelvic floor engages to support the stabalization of the pelvis and trunk. It's part of the reason why when we lift out foot we don't topple over.

In today's practice we use a chair to help us attain alignment in our postures and help us focus on our awareness of where we are in space, called proprioception. We start with breath work and then visit several variations of a standing balance pose that will challenge our entire body to work together to create stability. All while staying mentally grounded and present.

You'll need: a chair, blocks and a strap

Many people believe that the only way to create stability & strength in the pelvic floor is to do kegels or core work. This is not true. Any time we draw our bodies outside of a neutral position the pelvic floor engages to support the stabalization of the pelvis and trunk. It's part of the rea...

02/13/2026

If your neck is always on lockdown, it's going to affect your breathing. Your inability to breathe well is going to effect your pelvic floor and can add to hypertension. These little practices can be incorporated pretty much anywhere; at the office, in the grocery line, while you're waiting for your laundry to dewrinkle because you forgot you had things in the dryer 😉 Enjoy!

If you find yourself having chronic tension in the neck and shoulders and you know that you need a little bit more than just a quick stretch, I invite you to join me on the yoga mat so we can start to bring some long-term, real relief to the entire body.

🩷❤️🧡💛🩶

02/12/2026

Many of my students, and a lot of the followers on this page have expressed that they are still having a hard time connecting with pelvic breathing.
I get it because it’s hard!

It’s not hard in the sense that it’s a difficult action, it’s hard because 1) it's very subtle and unless you are willing to settle into stillness to connect to it's rhythm, you never will and, 2) there’s also a mental/emotional component to it.

When you have pain, the brain just wants to hold onto it and tighten around it. That's how the body protects itself. But in order to bring blood flow back to the pelvic floor, we need to be able to release that guarding even if it's temporary until we can create a new pattern.

There are several classes where I go over this in detail right now in the pelvic yogi membership. We start here because this skill needs to land first (or at least be started) so that the other work we do will matter.

What conditions benefit from breathing better?
- low back pain
- SI pain
- painful in*******se
- hip pain
- digestion/constipation
- vulvodynia
- urinary incontinence or having the urge
- even anxiety!
to name a few…

Photo cred: Bannerdale Osteopaths

02/12/2026

It doesn't have to be complicated or fancy. You don't have to stand on one leg and balance while holding a weight and singing your ABC's. Seriously, why do some trainers overcomplicate things!? Anyway, just show up, be consistent and target your postures. If you don't want to think about it, join me on the mat and I'll make it simple and fun 🤩

🩷❤️🧡💛🩶

02/11/2026

Other contributors to a "Tight" Pelvic Floor:

- Stress
- Weak and unstable Core
- Reverse Breathing (also up-regulates the nervous system)
- Poor posture
- Pain
- \Weakness in glutes, pelvic floor, hamstrings & hips
- Extensive weight lifting with out the balance of opening
- Incorrect posture during core exercises
- Bearing down instead of zipping up

Conditions Related:

- Pain! Painful in*******se, hips/glutes/groin, etc
- External symptoms like burning & itching
- Urinary symptoms: urgency, leaking, bladder pain
- Loss of libido
- Low Back Pain, sacrum instability
- Can't walk as long as as you used to be able to
- Sitting too long is painful
- Loss of self esteem, anxiety, stress around the intimacy of your relationship

Pelvic Health gets written off A LOT. There's a lot of marketing for getting snatched and tone, losing weight and getting rid of the "mom pooch." 🫤 . I'm not saying those things are wrong if that's your goal... but if you focused on pelvic health, some of those things would happen as a result of those efforts.

Restore Your Pevic Floor was creaed wilth all of these things in mind. It's an organized program laid out to help you start to address the hypertension in your pelvic floor, create mobility, and then eventually we start to rebuild and stabilize the muscles of the pelvis, including the pelvic floor.

There's also a full month long calendar, dedicated to students working on a hypertonic pelvic floor. 

Photo Cred: another amazing graphic by Spring.Physio

02/11/2026

I'm really a big fan of using all sorts of props in my yoga practice and my classes. This last week we used the wall for all our standing poses and it just felt amazing and incredibly stable! I remember when I was new to the yoga thing and how much I appreciated using a chair to do sun salutations with because it took something HARD and made it more accessible so I could focus on details rather then the struggle. Give it a shot!

PS-> we utilize a chair quite often in my classes so if you want to follow along with a class, I got you covered!

🩷❤️🧡💛🩶

02/10/2026

❤️‍🩹 TIGHT PELVIC FLOOR – TRIGGERS ❤️‍🩹

There are a number of situations that can cause a tight pelvic floor. In some women, the tension ebbs and flows. In others, it's constant. This usually depends on the trigger that's causing the tension. Bringing awareness to these can help a lot!

🫨Common Triggers:

- Stress!
- Heightend Nervous System
- Posture – constantly crossing your legs or leaning on one side all day everyday
- Heavy weight lifting without balancing that with specific stretching for the area
- Performing abdominal exercises incorrectly
- Reverse breathing
- Poor foot health
- Weakness in the glutes, legs & core so the PF has to compensate

To name a few… Some of these things can’t be helped. Some can but it feels like we don’t have enough time in the day to figure out how to address each one.

Let me make it super simple by giving you a couple options.

1) Follow my videos here and implement 15-30 minutes, 4-5X a week to work on your pelvic health

2) Join me on the mat and let me guide you through the process. Schedule what you can throughout the week - shoot for at least 3-4 times, (follow oneof my calendars or the weekly playlist) be CONSISTENT and you will see change.

Wanna give it a shot? Start your 7 day trial today, comment for deets with your fave emoji 🍓