Creating a Life That Supports Your Pelvis

Living with pelvic pain can feel complicated, and sometimes it's hard to know how to "get started" on your pelvic journey, or what to do for your pelvis.

If you are here because you live with pelvic tension alongside conditions such as endometriosis, lichen sclerosus, interstitial cystitis, or any other chronic pelvic condition, pelvic floor relaxation often isn't something you do once and forget about. So, we are becoming friends with our pelvis!

Learn to understand your body, notice what it needs, and discover practices that help you feel more supported over time.

That is one of the reasons I created the Monthly Pelvic Relief Bingo Cards. Each month is filled with simple practices that help you reconnect with your body, regulate your nervous system, and gently support your pelvis in ways that can become part of everyday life.

Today I am sharing a few practices from August's Pelvic Relief Bingo Card, that you can download for free.

This month's theme is: Glow & Gather: Summer Support for Your Pelvis

Because this is more than just the pelvic floor stretches, it's also about gathering moments that help you feel calm, connected, joyful, and more like yourself.

Today, I'm sharing a few of the practices from August's Pelvic Relief Bingo Card to help you get started.

Side Lying Breathing for Pelvic Floor Relaxation This is a wonderful way to explore one of the most important foundations for your pelvic health: your breathing.

Place yourself in a side-lying position with a pillow under your head, you might also like to place a pillow underneath your ribcage - so it's placed between your body and the floor.

Place your top hand onto the lower part of your ribcage (the part that's facing up), with your fingers wrapping towards the front of your body and your thumb towards the back. Take 10 mindful breaths into that hand. Feel the ribcage gently expand into your hand, fingers and your thumb.

• What are you noticing?

• Is it easy or challenging?

• Does the ribcage expand to the side but lesser so to the back?

• Repeat on the other side and investigate: is it different on one side compared to the other?

Seated Twist for Gentle Movement

An easy pose to do almost anywhere - when at work, while watching a movie, in the car

Find both sitz bones Rather than twisting as far as you possibly can, let the breath guide you Take an inhale, twist with the exhale Take 3 breaths Inhale back to centre, twist to the other side with the exhale Take another 3 breaths

Mirror Gazing with Love

How often do you look at yourself in the mirror and actually say/think nice things to yourself? Let's take this month to appreciate the strong, beautiful body that you have. The body that carries you through everything, the good, and the bad days, the painful days, and the joyful days.

Your body is fantastic, and so are you.

Create Your Own Pelvic Support Practice

This one specifically is not on the bingo card, but how can you combine two squares and make it into your own little mindful practice? For example:

Feel the sun on your face + feel the earth beneath your feet

Modified Happy Baby + take 3 breaths (ideally more)

Start to play around with it to make it Yours.

The goal is to discover what helps you feel more grounded, more spacious, and more supported.

Ready for more?

If you're looking for guidance beyond the bingo card, I'd love to welcome you inside the Pelvic Health Yoga Membership.

Together we explore pelvic floor yoga, breathwork, nervous system regulation, myofascial release, and mindful movement through weekly classes and an ever-growing library of practices you can return to whenever your body needs them.

Start your free 7-day trial today and discover what it feels like to support your pelvis in a way that feels sustainable, calming, and empowering.

Stay radiant, Penny