Pelvic Pain Relief for Summer: 5 Practices to Support Your Pelvis

We’re officially in peak summer, baby, and I’m so excited to bring you this month’s Pelvic Relief Bingo Card to support your body and your entire self as you enjoy this time of year.

This month’s theme is:

Soften & Shine: Pelvic Magic for Sunny Days

This month is all about inviting in more softness, joy, movement, and nervous system support - and we're doing this to create more pelvic pain relief for those of us that live with pelvic tension.

In this blog post, I’m diving deeper into a few of the squares on this month’s bingo card so you can better understand how these practices support both your pelvis and your whole body.

For One Day, Notice Jaw Tension

Your jaw and your pelvis are deeply connected, and when one holds tension, the other often does too.

For one day, I invite you to simply pay attention to your jaw. Do you clench without noticing? Do you hold tension while working, driving, scrolling, or concentrating?

See if you can soften, relax, and take a slow breath whenever you feel tension building.

Sometimes awareness is the first step toward change.

If you want to learn more about the jaw–pelvis connection, check out this blog post or tune into episode 66 of The Pelvic Power Podcast.

Supported Bound Angle Pose

Lie down, guide the soles of the feet together, and open the knees wide. Option to place pillows under your knees. This pose gently opens the hips, stretches the inner thighs, and creates a beautiful opportunity to connect with your breath.

As you rest here, visualize yourself breathing into the openness you are creating.

Can you soften your belly? Can you allow your pelvic floor to move with your breath?

5 Humming Breaths (Bhramari)

This is one of my favourite breathing techniques.

• Take an inhale through your nose

• Exhale with a humming “mmm” or “om” sound while keeping the lips closed

• See if you can make your exhales slightly longer than your inhales

This practice can help stimulate the vagus nerve, support nervous system regulation, release jaw tension, and helps to activate the Throat Chakra.

Table Rock Backs with Toes Tucked

Come into tabletop and tuck your toes under.

Take an inhale, and on your exhale gently rock your hips back toward your heels.

This creates a lovely stretch through:

• the soles of the feet

• the hips

• the pelvis

• the entire back body

Take your time through the movement, and see if you can continue to pair it with your breath for 6 rounds. You can also hold the pose in this Child's Pose variation with the toes tucked and continue to breathe.

Connect With Your Breath First Thing in the Morning

Beginning your day by connecting with your breath is a great way to land in your body before you head out into the world.

It can help regulate your nervous system, create a sense of grounding, and reconnect you with your pelvic floor.

I talk about breath a lot because it matters - deeply.

The way you breathe influences:

• pressure in the abdomen

• movement of the diaphragm

• movement of the pelvic floor

• and ultimately, how much tension you may be holding in the body

And yes - that can influence pelvic pain.

Download the free Pelvic Relief Bingo Card here

The July Pelvic Relief Bingo Card includes 24 small ways to support your pelvis, nervous system, and whole self this month. Go download it here.

And if you want more support, come join us inside the Pelvic Health Yoga Membership, where we move, breathe, release tension, and reconnect through weekly classes designed specifically for pelvic pain and pelvic floor dysfunction.

Stay radiant, Penny