MomBod Fitness Forum

What is Pelvic Floor Yoga? Pelvic floor yoga is a practice that combines gentle, mindful movement with focused breathwork to support the health and function of your pelvic floor. This group of muscles at the base of your pelvis is often overlooked, but it plays a crucial role in supporting your bladder, bowel, and reproductive organs, as well as contributing to your core strength and stability. What Makes It So Amazing? Pelvic floor yoga isn’t just about doing Kegels! It’s a holistic approach to wellness that emphasizes: • Strength and Flexibility: Many of us think our pelvic floors need to be tighter, but balance is key. Strengthening and releasing tension in these muscles can improve overall function. • Stress Relief: The connection between your breath and pelvic floor can help you unwind, reduce tension, and feel more grounded. • Core Support: A well-functioning pelvic floor works together with your deep core muscles, helping to protect your body during daily activities, exercise, and even pregnancy. • Better Movement Patterns: Gentle yoga poses and stretches improve posture, alignment, and mobility, which can reduce pain and discomfort in your hips, lower back, and pelvis. Trust me, once you experience it, you won't want to miss another class! Who Is It For? Pelvic floor yoga is for everyone! It’s especially beneficial if you: • Are pregnant or postpartum • Experience pelvic floor symptoms (like leaking, heaviness, or pain) • Want to build a stronger, more stable core • Are looking for a gentle, restorative way to connect with your body What to Expect in a Pelvic Floor Yoga Class In our Pelvic Floor Yoga classes, you’ll find more than just a workout—you’ll find a welcoming sisterhood of women supporting each other in their wellness journeys. Each class is designed to help you connect with your body in a safe, nurturing space. We begin with gentle breathing exercises to calm your mind and awaken your pelvic floor. From there, we flow through a series of poses that strengthen and release tension, always prioritizing mindful movement and alignment. You don’t need to worry about being “good at yoga” or knowing the poses ahead of time—this class is for all levels. Whether you’re a seasoned yogi or brand new to movement, you’ll feel supported and celebrated for exactly where you are. The energy in the room is collaborative and uplifting, as women of all ages and stages come together to learn, grow, and reconnect with their bodies. It’s a space to laugh, relax, and leave feeling empowered in every sense of the word. Does this sound like the kind of class you’ve been looking for? Comment with your questions below or hop into a class this week to give it a try! Pelvic Floor Yoga https://www.wix.app/bookings/0c2c8786-2e4e-4d29-bf41-023be12ce612/service/4d6efe06-0cac-4294-87f0-aec32f4ea922/details?d=https://www.mombodfitness.org/service-page/pelvic-floor-yoga

The postpartum period is a time of healing, adjustment, and discovery. While rest and recovery are crucial, doing absolutely nothing for weeks can leave your body feeling stiff, disconnected, and unsupported. So how do you strike the right balance? Let’s explore how to gently and mindfully return to exercise after birth, focusing on listening to your body, rebuilding your foundation, and progressing at a pace that supports healing. Step 1: Start with Restorative Movements In the first few weeks postpartum, prioritize low-effort activities that promote recovery and body awareness. Think of this as laying the groundwork for future strength. • Diaphragmatic Breathing: Practice deep belly breaths to reconnect with your core and promote healing from the inside out. • Pelvic Floor Awareness: Gently contract and release your pelvic floor muscles (imagine lifting a blueberry, then setting it down). This helps rebuild muscle control and connection. • Gentle Stretches: Release tension in areas that worked hard during pregnancy, like your lower back, hips, and shoulders. Step 2: Use a Readiness Checklist Before jumping back into more structured exercise, assess your readiness with this simple checklist: 1. Bleeding: Has postpartum bleeding (lochia) stopped or significantly reduced? 2. Incision Healing: If you had a C-section or perineal tears, are the incision sites fully healed and pain-free? 3. Core Engagement: Can you lightly engage your deep core muscles without doming or coning at your midline? 4. Pelvic Floor Comfort: Are you free from significant pelvic pain, heaviness, or urinary incontinence? Are you able to connect with those muscles enough to lift/engage them on purpose? 5. Energy Levels: Do you feel rested enough to add movement into your routine without overexertion? If you’re unsure about any of these, it’s a great time to consult a perinatal fitness professional for personalized guidance. Oh, look, you've got one right here!! Feel free to comment below with your questions or send me a private email at elise@mombodfitness.org :) Step 3: Rebuild Your Core and Pelvic Floor Your pelvic floor and core are the foundation of your movement postpartum. Start small, focusing on exercises that reconnect these areas without adding undue strain: • Heel Slides: Lie on your back with knees bent. Slide one heel out along the floor, then bring it back. Keep your core lightly engaged to avoid doming. • Bridge Lifts: While lying on your back, engage your glutes and core to lift your hips into a bridge, then lower slowly. • Seated Cat-Cow: While sitting on a chair or exercise ball, gently arch and round your back to mobilize your spine and wake up your core. Step 4: Add Functional Movements Once you feel comfortable with foundational exercises, begin incorporating functional strength work that mimics everyday activities: • Bodyweight Squats: Strengthen your legs and core for lifting and carrying. • Modified Push-ups: Build upper body strength to support babywearing and daily parenting tasks. Do these on an incline or against a wall to go easy on your core if you experience any doming or coning in your abdomen. • Lunges with Baby: If babywearing feels comfortable, try gentle lunges to engage your entire body. Step 5: Listen to Your Body and Adjust as Needed Even if your provider has cleared you for exercise, your body may not yet be ready for pre-pregnancy routines. Signs to slow down or scale back include: • Pelvic pain or heaviness • Abdominal coning or doming • Increased bleeding or discomfort Returning to fitness isn’t about rushing—it’s about reclaiming your strength in a way that protects your long-term health. Start with gentle core and pelvic floor exercises to rebuild strength from the inside out. Gradually integrate functional movements that support your day-to-day activities as a parent, like lifting, carrying, and squatting. For more detailed tips and practical advice, tune into my Bodies in Bloom podcast episode 7 Tips for Returning to Exercise Postpartum, where I break down what postpartum recovery can look like and how to take those first steps back into fitness with confidence.

As you approach labor, preparing your body for the incredible work ahead can make a huge difference in how you feel both physically and emotionally. Here are some simple, effective ways to use movement and relaxation to create space in your pelvis, reduce tension, and foster a calm mindset for birth. 1. Yoga Poses to Create Space in the Pelvis Yoga can help open the hips, release tension, and encourage optimal baby positioning. These poses are especially beneficial in the third trimester: • Malasana (Yogi Squat): Opens the hips and encourages pelvic mobility. Use props like a block under your seat if needed. • Cat-Cow Stretch: Gently moves the pelvis to relieve lower back discomfort and help baby settle into the pelvis. • Supported Wide-Leg Forward Fold: Opens the pelvis and stretches the hamstrings. Use a chair or bolster for support. For a deeper dive into these poses and more, check out my 5 Favorite Yoga Poses to Prepare for Birth. 2. Guided Meditation for Relaxation Find a quiet space, sit comfortably, and try this simple meditation to calm your mind: 1. Close your eyes and take a deep breath in, letting your belly expand. 2. Exhale slowly, imagining any tension leaving your body. 3. Picture a warm, golden light filling your pelvis, softening and preparing the area for labor. 4. Repeat a calming mantra like, “I am strong, I am calm, I am ready.” Spending just 5–10 minutes in this practice can help reduce stress and encourage your parasympathetic (rest and digest) nervous system to take over. 3. How to Do a Reverse Kegel for Birth The reverse kegel is a key technique for labor, helping to release and relax the pelvic floor muscles as baby moves down. Here’s how to practice: 1. Sit comfortably or lie on your side. 2. Inhale deeply and imagine your pelvic floor “melting” downward and outward as you breathe. 3. Avoid pushing or straining—focus instead on softening and letting go. 4. With each exhale, imagine your pelvic floor opening like a flower blooming. This gentle release can prepare your body for the pushing stage of labor and reduce tension. 4. Progressive Relaxation Before Bed If you’re having trouble sleeping, progressive relaxation can help you wind down: 1. Lie in a comfortable position and close your eyes. 2. Start at your toes, tensing the muscles for 5 seconds, then fully relaxing them. 3. Work your way up the body: feet, calves, thighs, hips, belly, chest, arms, and face. 4. Focus on the feeling of your body sinking deeper into the bed as each area relaxes. This practice can help you release stress and prepare for a restful night’s sleep. Incorporating these fitness and relaxation tips into your routine can help you feel more prepared and confident as you approach labor. Remember, every small step you take now helps set the stage for an empowered birth experience. If you want personalized guidance, consider joining our prenatal yoga classes or booking a free consultation with me to explore how I can support you. What’s your favorite way to prepare for labor? Share in the comments below!