Nourish + Nurture: Simple Daily Habits for Pelvic Pain Relief This November

We’re officially in a new month, and that can only mean one thing (well, two - if you count “don’t forget to do your vulva check”):

✨ The November Pelvic Relief Bingo Card is here - and it’s free to download!

These monthly bingo cards are designed to help you feel supported on your pelvic healing journey - while finding more ease, relief, and joy along the way.

I created them to make caring for your pelvis more fun, more mindful, and more sustainable through simple daily actions that gently support pelvic pain relief and nervous system balance.

This blog post breaks down a few of the practices you’ll find on this month’s bingo card - with some extra insight and inspiration for each one.

3 Minutes of Diaphragmatic Breathing

You know I’ll forever talk about breathing! It’s one of the most powerful ways to support your pelvic floor, shift your energy, and regulate your emotions.

If you want to dive deeper into this, check out my other post on How Diaphragmatic Breathing Supports Pelvic Floor Function and Eases Pain or explore the Pelvic Reset Bundle, which includes a guided video to help you connect with your breath and pelvic floor.

Child’s Pose with a Heating Pad on Your Low Back

One of my personal favourites - especially during my period or when my low back/backside of the pelvis feels achy.

Child’s pose is incredibly grounding; it’s said to bring the body into a state that mirrors being back in the womb.

Rest here, breathe deeply, and let warmth + gravity do their magic.

Supine Twist — 5 Breaths Each Side

As you twist, breathe into your ribcage and feel your belly gently rise and fall.

If you live with low back pain or SI joint pain place a pillow between your legs for extra support.

Seated Figure-4 Stretch

You can do this pose lying down or seated - great if you spend time working at a desk. Play with small movements between an anterior and posterior pelvic tilt.

Notice how the stretch changes, what areas release, and what sensations arise.

Cat/Cow with Slow Exhales

Inhale as you drop the belly (Cow). Exhale as you round your spine (Cat). Try making your exhales slightly longer than your inhales, and notice how your whole being softens. This one is amazing for spinal mobility and calming your nervous system.

Supported Bridge Pose

Come into bridge and place a block or cushion under your pelvis (not your low back). Let the weight of your body melt into the support beneath you. Breathe into the openness you are creating here.

Supine Butterfly Pose with Soft Breathing

Place pillows or blocks under your thighs for more support - especially if you live with low back or pelvic girdle pain.

Option to rest your hands on your belly, and feel the breath move beneath the hands.

Make Your Favourite Fall Drink — and Actually Experience It

Using the senses for nervous system regulation - here, taste. Often times we just drink or eat so fast without actually feeling it. Can you let yourself experience the drink? Enjoy it? What do you like about it? How does it feel going down?

A Final Reminder for Pelvic Pain Relief

As we move through November, let this bingo card be your gentle reminder that healing doesn’t have to be hard or time-consuming. Each small act - a breath, a stretch, a quiet pause - is a way of nourishing your body and nurturing your nervous system.

That little message in the center of the bingo card, “Healing happens here,” isn’t just about your mat or your routine. It’s about you showing up for your body with softness, presence, and love - one cozy square at a time.

Ready to Download Your Free Bingo Card?

👉🏽 Click here to get your November Pelvic Relief Bingo

And if you’d love deeper guidance through these kinds of practices, join the Pelvic Health Yoga Membership for on-demand classes, live sessions, and a community that understands your healing journey.

Stay radiant, Penny