Renew + Reconnect: A Spring Reset for Pelvic Pain Relief

As we move into lighter days and the early signs of spring, I’m very excited to share this month’s Pelvic Relief Bingo card:

Renew + Reconnect: A Spring Pelvic Reset

I invite you to focus on reconnecting with yourself, your body, and, of course, your pelvis this month - so that you can support pelvic pain relief from a place of softness, curiosity, and regulation.

Today, I’m sharing a deeper lens on 4 of the squares from the March Bingo card, which you can download here.

Invite in a Spring Reset to Support Pelvic Pain Relief

As the seasons shifts, our energy often shifts with them. Let's harness that energy to support your beautiful self feeling even more powerful stepping into spring.

Supine Bound Angle Moving With the Breath

This is a beautiful somatic exercise that supports pelvic awareness and nervous system regulation.

Lie on your back with your feet on the floor - either hip-width apart or a bit closer together. Play with the position and notice what feels supportive in your hips.

On an inhale, slowly let the knees open outward into a bound angle shape. On the exhale, gently bring the knees back together.

Continue for 2–5 minutes.

Notice what sensations arise. You may experience shaking, tremoring, or even certain emotions. This is not uncommon when the body begins to release stored tension.

If it feels like too much, pause. Place your hands on the floor and orient yourself by feeling the ground beneath you. Let your system know it is safe.

Visualize Your Pelvic Floor Like a Blooming Flower

Your pelvic floor is not meant to grip all day - it is designed to move with your breath.

As you inhale, visualize your pelvic floor gently blossoming like a flower.

As you exhale, feel it softly lifting and returning.

This imagery can help create a sense of expansion and widening of the pelvic floor. Over time, this kind of breath-based awareness can support pelvic pain relief by reducing unnecessary holding patterns, and pelvic tension.

Gentle Seated Sway for 2 Minutes

Stillness isn’t always regulating.

If sitting quietly feels overwhelming, that’s completely normal. The nervous system sometimes needs movement before it can settle.

Sit comfortably and allow yourself to sway slowly from side to side for 2 minutes. Let the movement be small and intuitive.

Notice when your body begins to soften.

This kind of rhythmic motion can support regulation and help your pelvis feel less guarded.

Supported Bridge Pose With One Leg Extended

Come into a bridge pose and place a cushion or yoga block under your pelvis (not your low back).

Keep both feet planted to start. Send the breath into your pelvis and let yourself melt deeper with each exhale.

If it feels supportive, extend one leg long to open the front of the hip and gently lengthen the psoas. You can also guide one arm overhead to rest on the floor.

If you live with SI joint pain and extending the leg causes discomfort, keep both feet grounded.

This posture encourages circulation, breath expansion, and gentle openness - all lovely pieces when working towards easing pelvic pain.

Renewal Happens Here

This isn't about becoming someone new, it's about reconnecting with the power within you to feel a change throughout your life!

If you’d like more gentle ways to support your pelvis this month, download the March Pelvic Relief Bingo Card: Renew + Reconnect - 24 small practices to help you build consistency without overwhelm. Let's make this journey a bit more magical!

Stay radiant, Penny