6 Morning Practices for Pelvic Pain Relief

Last week, we talked about how tough it can be to get your day started when you live with pelvic pain — and I gave you two simple actions to support your morning (psst… did you try them? 👀). If you missed that one, read part one here.

Today, we’re taking it a step further with more gentle, actionable ways to tune into your body first thing in the morning. These are some of my go-to’s to feel more grounded, connected, and supported — all before breakfast.

Let’s dive in.

Start With a Check-In

Before doing anything else, pause.

If you’re living with pelvic floor dysfunction or chronic pelvic pain, this gentle check-in can be the first step towards pelvic pain relief.

Ask yourself: What needs attention today? Scan your body gently — your low back, sacrum, ribcage, vulva. Is there a place quietly asking for care? Maybe you’ve been ignoring it. What’s craving your presence today?

This check-in isn't about fixing. It’s about working with your body instead of pushing against it. From this place of awareness, you can decide how to move forward.

Deep Yogi Squat (Malasana) for Pelvic Pain Relief

This one’s a game-changer. Malasana is a deep hip opener that supports pelvic floor lengthening, improves low back and hip mobility, and even stimulates digestion thanks to gentle abdominal compression.

Try it supported:

• Lean back against a wall

• Hold a door frame

• Place a folded blanket under your heels

• Add blocks under your seat for more support
  

Don’t force yourself into depth. Think of it as soft landing, not a workout.

Roll Your Feet

Myofascial release for your feet is a sneaky but powerful way to support your pelvic floor. The fascia in your feet is directly connected to your pelvic floor — so when you work the soles, you can indirectly impact pelvic tension.

Use a tennis ball or, even better, a Tune-Up ball. Slowly roll each foot and pause where it feels tender.

As you do it, check in again:

• Can you unclench your jaw?

• Can you soften your belly?

• Can you breathe there?

  
  

Want more support? We do guided myofascial release classes bi-weekly inside the Pelvic Floor Yoga Membership, and all replays live in the portal!

Masturbate (Yes, I Said It)

Pleasure is part of pelvic wellness — and masturbation can be a powerful tool for connection, circulation, and nervous system regulation.

If you live with vulvar pain, this might feel supportive — or not. Be curious. If you experience itching or pain, honor that and experiment gently. And remember: it doesn’t need to end in orgasm. You get to define what feels good.

Some folks with overactive pelvic floor dysfunction might feel discomfort with climax. In that case, try working with a wand, exploring sensual touch, or just being with your body in a different way. Go slow. Listen in.

Breathwork for Emotional Release

If you wake up feeling "blah" and try to shove that emotion down… it’ll likely bubble up louder later. Let’s create space for it instead.

My favorite? Simple release breath:

• Inhale through your nose

• Exhale out your mouth loudly

• Sigh, groan, whisper — let the sound move the emotion through

Try five rounds. Notice what shifts. Let your breath move stuck energy, not just oxygen.

Legs Up the Wall (Viparita Karani)

If you’re not already doing this, I don’t know how else to convince you 😅 — this pose is a staple for good reason.

It’s amazing for:

• Relaxing your pelvic floor

• Regulating your nervous system

• Supporting lymphatic flow

• Connecting breath with your pelvic floor
  

Stay for 5–10 minutes and just be.

The Bottom Line: You don’t need a “perfect” routine. You need presence. One moment of softness. One breath of connection. One little act of care. Let your mornings become a ritual of tuning into your needs, not pushing through your pain.

Let me know which of these you try — or if you already do one of them! 💗

And if you want support weaving these tools into your daily life, come join us in the membership. You’ll find classes, rituals, and a community of people who get it.