Pelvic Health Yogi

06/08/2026

Whether you meant to pack it or not, your tight pelvic floor (and other pelvic muscles) could use some attention even on vacay! Sometimes even more on vacay because you're probably walking more, sleeping in a different bed and have a different all around routine. This is an easy one to add!

🩷❤️🧡💛🩶

06/07/2026

Did you know that your gluteal muscles and your pelvic floor muscles work together to stabalize the sacrum and tailbone? So if one is too tight, it will cause there to be an imbalance. If one is too weak, it will make the other one compensate.

So what do we do? We have to include both in our movement practice. They both need strengthening, lengthening and mobility. And guess what? It doesn't have to be done lifting a ton of weight or constantly doing squats. We can do it on the mat in a way that serves us both physically & mentally.

In my program "Recruit the Glutes" not only do we add stability back to the glutes, rotators and pelvic floor, but we also make sure they are FIRING LIKE THEY ARE SUPPOSED TO. Ever heard of glute amnesia? It's a thing! And it can lead to hypertonic pelvic floor, low back pain and SI joint instability.

I have several classes right now that are part of the pelvic yogi membership that support both of these functions. Just let me know if you want info on those or have any questions!

06/07/2026

There is definitely a time and a place for an activating and stability creating practice. But when your body is tired, forcing it to do more isn't always the right course of action. Sometimes we need to allow some grounding and space to be created so that we can support our nervous system Preventing us from burning out. Your pelvic floor does not like when your body is in a constant state of go, go go!

🩷❤️🧡💛🩶

06/06/2026

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

I tried to get this uploaded yesterday but we are traveling and the wifi in the airport was slooooooow.

"Forward Head Reversal" (upper back)

Because we are a species that has to work in front of us, our posture inevitably will adapt to the position we spend the most time in. Which creates a pattern of forward head, tucked pelvis, shortened abdominals and weak/lengthened upperback muscles. All of this affects our pelvic health and pelvic alignment. These patterns can also cause headaches, upper back and neck pain and even pelvic pain as it pulls us into a rounded position.

Today's class supports the musculature that helps us become more upright! We do a little bit of everything: stretching, mindful stability and mobility.

You'll need: two blocks and we will use a chair/couch/stool at the end for our final resting pose.

Because we are a species that has to work in front of us, our posture inevitably will adapt to the position we spend the most time in. Which creates a pattern of forward head, tucked pelvis, shortened abdominals and weak/lengthened upperback muscles. All of this affects our pelvic health and pel...

06/05/2026

A healthy pelvic floor requires strong glutes! They are very closely connected. This little life hack has helped me stay consistent with getting a few sets of step-ups in every week and over time, these small building blocks make a HUGE DIFFERENCE!

🩷❤️🧡💛🩶

06/05/2026

FriYay Reminder yogis. 🩷

This is the reason at the end of every class I say the same thing. "Don't be in such a hurry to get to the next moment that you forget to be grateful and present in the moment we have."

Relax your jaw. Don't cross your legs. You are so amazing! 🪴

06/04/2026

Your inner thighs are connected to the second layer of your pelvic floor, which holds your urinary diaphragm. If you hold tension in your inner thighs, it can absolutely create tension in the pelvic floor, especially the area that can create bladder symptoms like UTI-like symptoms or urge, bladder holding, not being able to start a urinary stream, and leaking.

If you wanna work on your bladder symptoms, start working on your pelvic floor every day!

My classes can absolutely help with these things and make it super simple, just show up to your Matt and Press play! And I have classes that are 20-ish minutes so very doable to add to your busy schedule!

🩷❤️🧡💛🩶

06/04/2026

The pudendal nerve begins in the sacral plexus (S2-S4) and travels through the pelvis and perineum, giving off branches that innervate the skin, muscles, and organs of the perineum and external genitalia.

Given the fact that it begins in the low back (sacrum, think triangle bone at the bottom of your spine) one can see the importance of making sure this region stays as healthy as possible.

Do you think if your pelvic floor is tight that your pudendal nerve is gonna be happy?

Nope.

If you have limited range of motion in your low back and sacrum... do you think it'll affect your pudendal nerve?

Yup.

But hey... I know a girl that teaches yoga to help you deal with that tension in a mindful and effective way. (it's me, I'm the girl, it's me!) Ha! And I heard she still has a 7 day trial going on. 🙂

***this is a medical image***

06/03/2026

Who's with me?! 🙌🏻🙌🏻🙌🏻 Show of hands!

And while we're at it, let's relax our jaw, stop clenching our glutes and uncross the legs! Bam! Awesomeness floweth over 🌊

06/03/2026

👉The Relationship Between the Hips & the Pelvis 🤔

What’s the difference between the hip, leg and pelvis?

In 2023, there were 776,000 total hip replacements done on of those 62% were women.

I NEVER share information like this to invoke fear in anyone – I simply believe that understanding the facts helps wrap our brains around the important of taking care of ourselves.

Let's paint a picture!📸

The Hip Joint is also known as the Coxal Joint and it’s where the head of the femur inserts into the socket of the hip bone, aka – the pelvic bone. The femur is the big bone of your thigh and the top head of it is called the Femoral Head. The Acetabulum is a cup shaped area on the outside of the pelvic bone where the head of the femur sits.

I wanted to bring this up because often we don’t associate the hips with pelvic health where-as the truth is, they are literally connected to each other. If you have hip pain – you have to address pelvic health.

To have healthy hips, we need to have a balanced relationship between the pelvic floor, glutes and leg muscles. And in order to find balance, we need to explore so we know what’s going on in OUR body.

Is your pelvic floor tight? Weak?
Are your glutes firing correctly? Are they strong enough to captain the ship?
Are your inner thigh muscles creating restriction in your pelvic floor?
Do your knees and feet have the support they need from a strong and responsive pelvic floor?

My hope for my students is to discover their own situation and then skillfully navigate the movement to bring about real change and balance. I know it’s not glamorous like Buns of Steel or Abs of Infinity – haha – but it’s worth it to understand that it needs to be part of the scenario.

It’s my personal goal to teach yoga in the retirement home in the mountains of Arizona when I’m 99 years old. Everyone who knows me, knows this.

What is your goal? What aha did you get from this?! I'd love to hear!