Pelvic Pain Relief Yoga: 5 Yoga Poses for Pelvic Softness
- Penny Petersson
- May 1
- 4 min read
As we step into another month, a new Pelvic Relief Bingo Card has just been released. You can download yours for free.
Each monthly bingo card includes 24 ways to support your pelvis and yourself - helping you release pain, regulate your nervous system, and reconnect with your body.
That's why we're here right? With small gentle steps, we move forward.
On this month’s bingo card, you’ll find 5 yoga poses for pelvic softness (among other things) - and in this post, we’re going to explore them a little deeper.
Gentle Yoga for Pelvic Pain Relief
1. Child’s Pose — Breathing Into the Ground Beneath You
I talk a lot about the breath in my classes, because it's such a powerful tool for your physical, mental and emotional health. And when it comes to your pelvis, there is no difference there - your breathing, and the way you breathe impact your pelvis a lot.
I also love pairing yoga poses with giving the breath a purpose, as in this square on the bingo card.
A yummy Child’s Pose is a great way to:
open up the hips
stretch out the low back
soften through the pelvic floor
it is also very grounding.
But what happens when you take it a step further?
To make it even more grounding, could you focus on breathing into the ground beneath you? It might feel like, what is the purpose of this? But by shifting in how you connect with your breath and where you intentionally send it, what are you noticing throughout your body?
Is there tension anywhere? (low back, sacrum, pelvis)
Does your pelvic floor move with your breath?
how does it feel to actually let the body land a bit deeper with the exhales?
Seated Figure-4 Stretch
I added this one because it's easy to do this one at work, sitting at a desk. Sometimes we just need a change of position (or a strech) to ease some tension and pain in the body.
Sit evenly on both sitz bones
Place your right ankle over your left thigh
Let the right knee open out
From here, you can:
stay upright and breathe
or gently lean forward
Explore what feels supportive to you.
If you’d like more ideas for supporting your pelvis at work, you can download my free guide.
3. Deep Yogi Squat with Feet on Wall
This is one of my all-time favourites.
If you've ever been scrolling on social media, you've probably come across yoga for pelvic pain relief, and perhaps you've seen Deep Yogi Squat - and you stare at the screen like "how am I supposed to do that?!". Dont' worry - there are so many ways you can adjust this pose so that you can benefit from it (that they don't mention in a tiktok).
For this variation (see image below):
Lie on your back with your legs up the wall
Slide your feet down slightly wider than hip-width
Let your toes turn out slightly
Only go as deep as feels comfortable
Breathe into any areas of tightness
This isn’t about achieving a shape - it’s about creating space.
4. Gentle Shoulder Rolls
This might not be a traditional yoga pose - but it belongs here.
The body is complex, and absolutely incredible. Everything is connected, and everything matters.
your jaw ↔ pelvic floor
your shoulders ↔ pelvis
your posture ↔ tension patterns
Many people living with pelvic pain experience tension in the upper part of their body too - so start to invite in some mindful movements to just ease a bit more.
If this is you, also check out the Pelvic Health Yoga membership as we have classes specifically for this.
By the way, what did you learn about the jaw and your pelvic floor in last month's Pelvic Relief Bingo Card? Feel free to share down below in the comment section.
5. Forward Fold — What Are You Noticing?
This can be done:
seated (legs long or crossed)
standing
or however feels accessible
Instead of letting the focus be "getting deeper", explore this:
Where is there tension?
Where is your body in space?
Can you give yourself different intensions with the breath?
- breathing into the back body
- breathing into any tension (low back, sacrum, lower belly)
- breathing into the pelvic floor
Bringing It All Together for a Happy Pelvis
These are just a few gentle ways to start inviting movement back into your body.
If you’re currently avoiding movement because you’re worried it might make your pelvic pain worse - that’s completely understandable.
But if you’re experiencing pelvic tension, gentle movement can actually be incredibly supportive.
These 5 poses are an excellent way to start (if they align with you, always move within your comfort, and we don't want anything to ever be painful), you can do one pose each day for a week and you are on an excellent way to start supporting your body more, and therefore live with less pain!
Want More Support?
You can download the free Pelvic Relief Bingo Card for this month, where you’ll find 24 gentle ways to:
regulate your nervous system
support your pelvis
reconnect with your body
Because how you feel on the inside matters - and it plays a big role in your pain.
Stay radiant, Penny
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