Pelvic Pain Relief Yoga Practices to Create More Space in Your Pelvis (and yourself)

Listen, we're out here, we live with pelvic pain - and that can be extremely challenging, frustrating, and overall, not the vibe so to say. And yes, we might live with pelvic pain - and some day are really hard. But we're also here to live our lives. To find joy. To laugh. To move. To connect more with ourselves, and others.

That's why I started creating your monthly Pelvic Relief Bingo Cards, you can download June's card here. Each month you'll find 24 gentle ways to support your pelvis, your body, and your nervous system. Because this journey is about more than a cream, a surgery, or a diagnosis. You are more than your pain.

To me, June is light, full of colour and feels airy - so this month's theme is Light & Lift: Supporting Your Pelvis Through Gentle Expansion

In this post, we're diving deeper into three of the pelvic pain relief yoga practices you'll find on this month's bingo card.

Segmented Cat/Cow

Mobility is important for both your pelvis and the rest of your body, and this practice invites in a little more awareness and intention than a traditional Cat/Cow.

Rather than moving through the pose automatically, see if you can slow it down and notice each part of your spine as it moves.

You have 33 vertebrae in your spine. Can you feel the movement traveling through them one by one?

• Start by gently lifting the tailbone towards the sky, moving into Cow Pose (anterior pelvic tilt).

• Then begin the movement from the tailbone, slowly tucking it under into a posterior pelvic tilt. Let the rounding travel up through the spine as you move into Cat Pose, guiding the back towards the sky.

• From there, reverse the movement. Begin at the tailbone and slowly ripple back through the spine until you return to Cow Pose.

I included this practice on this month's bingo card because June is all about Light & Lift. After a long winter, it can feel good to move through some of the "dust" that has settled in the body and invite in a little more mobility, spaciousness, and ease as we move into the spicy summer months (whatever that may mean for you).

Heel Drops Until Your Calfs Get Tired

Standing tall, lift your heels and then let them drop back down to the floor with a thud.

Rhythmic movement creates vibration through the body, which can feel grounding and energizing at the same time. It can help bring awareness back into the body, support circulation, and the movement can create a nervous system shift - it also helps to keep fascia healthy.

Look, you don't actually have to go until your calves are completely tired.

Instead, see if you can continue until you start to notice a little bit of effort building in the calves. Then pause and notice what sensations are present throughout the body afterward.

I included this one on this month's bingo card because this is one I love to practice if I'm feeling stuck in an emotion and need to work thorugh it. You can even put on a favourite song and drop the heels to the beat. Notice the sensations that follow.

Puppy Pose with a Relaxed Belly

This is one of my favourite poses, and I included it because it is such a lovely pose to land in if you live with pelvic tension, or you are experiencing cramping - because it opens up through the front body, while softening the belly, pelvic floor, and ribcage. Whenever I am on my period, I often find myself coming back to this pose. I love exploring the sense of length and spaciousness it creates while consciously relaxing my belly.

• Come into Table Top.

• Walk the hands a little further forward.

• Keep the hips stacked over the knees.

• Rest your third eye on the floor.

• You can keep the elbows lifted or allow them to rest on the ground for additional support.

See if you can send the breath into the pelvic floor, and notice the expansion along the way.

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If you want to start practicing, and crossing things off your bingo card - you can download it here for free!

The Pelvic Relief Bingo Cards are a wonderful place to begin.

But if you're looking for deeper guidance, more movement ideas, breathwork practices, myofascial release, and a community of women who truly understand what it's like to live with pelvic pain, I'd love to welcome you into the Pelvic Health Yoga membership.

Inside you'll find:

• Pelvic floor yoga classes

• Myofascial release practices

• Breathwork and nervous system support

• Meditations and mindfulness practices

• Monthly resources and inspiration

• A supportive community that feels like family

Join us to find small, consistent ways to support yourself and create a life that feels a little lighter, a lot more empowering, while living with less pelvic pain.

Learn more about the membership here.

Stay radiant, Penny