Pelvic Health Yogi

03/17/2026

🍀🍀🍀 Happy St. Patty's Day! 🍀🍀🍀

I hope you "get lucky" today 😎☕️☕️☕️

Relax your jaw and don't cross your legs. Enjoy the corned beef and cabbage!

03/17/2026

Crossing your legs is one of the worst things you can do for pelvic health, actually -> health in general because it also affects blood pressure and vein inflammation. Constantly sitting this way creates dysfunctional patterns in your body that can take a while to unwind but it CAN be done. First things first, let's start by bringing awareness around the habit and sitting in a more neutral position as often as you can remember!

🩷❤️🧡💛🩶

03/16/2026

It is really common for people to say I have tight hamstrings, and I need to stretch them out. But! It's equally as important to strengthen them! As I stated in this video. 💪🏼 Hamstring bridges and hamstring curls are my go to strengtheners. I also have several classes that specifically involve the hamstrings so if you're a member, just do a quick search for "hamstrings" OR you can even check out the SI Joint Support playlist and many of those classes support it, too.

🩷❤️🧡💛🩶

03/15/2026

Greetings yogis! Happy blizzarding Sunday! 🥶❄️☃️🌬️

Currently we are in a blizzard here in Omaha. It feels like 1 degree out and we have gusts of snowy wind up to 50mph. Needless to say, it's an inside the house kind of day! Hope weather is better where you are!

A new class & playlist has been added for all members and free trialists! I'll post details and the link below!

I've created a new playlist of classes that are all about supporting the SI Joint, Sacrum and Low Back. There are currently 14 classes so far in this list! LINK: https://classes.pelvichealthyogi.com/si-joint-sacrum-low-back-support-classes

"Mini Sacrum & Low Back Support"

As part of our SI Joint & Low Back Pain series, this class takes some important elements of that type of work and condenses it into approximately 20 minutes! There are certain key components that make for an effective movement practice for pain in this area: gentle glute engagement, addressing fascial restriction and a tried and true sacral reset. All of which we will visit in today's class.

You'll need: a yoga block, strap, blanket so your feet can glide so you can use whatever you have on hand, a small pillow/rolled up towel

https://classes.pelvichealthyogi.com/si-joint-sacrum-low-back-support-classes/videos/mini-sacrum-low-back-support

As part of our SI Joint & Low Back Pain series, this class takes some important elements of that type of work and condenses it into approximately 20 minutes! There are certain key components that make for an effective movement practice for pain in this area: gentle glute engagement, addressing f...

03/15/2026

The hamstrings play a big role in pelvic health. They helped us stabilize the pelvis, they are deeply involved in the stability and function of the SI joint as well as our posture. While stretching them feels amazing, sometimes you just can't get the space you're looking for without doing a little bit extra, like this myofascial release technique. Bonus that you can do this work while you're sitting down at your computer because they are quite a long muscle group and it takes some time to get through both sides in a regular yoga practice.

Do you keep in mind the hamstrings respond amazingly well to my facial release, but we also need to spend some time strengthening them. If they are tight, it usually is accompanied by weakness. We need to address both sides of the coin!

🩷❤️🧡💛🩶

03/15/2026

A tight upper chest is going to create restrictions in your ability to breathe well because it reduces your rib cage expansion, compresses the lungs, creates weakness & pain in the upper back and it also creates compensation patterns in other musculature which can also lead to pain and dysfunction. But on top of all of that, it's also going to disconnect your upper respiratory diaphragm from your pelvic floor, interrupting the intra-abdominal pressure system. That can lead to things like urinary incontinence and prolapse. Needless to say, it's something that really needs to be addressed on a regular and consistent basis.

🩷❤️🧡💛🩶

03/14/2026

DNA Reveal!



03/14/2026

Fiona's DNA results are in and I'm shocked!!! 🤯🤩

03/14/2026

Once you see how closely related your hamstrings are to your Sacrum, you'll never be able to look at your SI joint pain again without considering the state of your hamstrings! When we know better, we do better!

🩷❤️🧡💛🩶

03/13/2026

Hello yogis! Happy FriYay!!

Today I will dropping a new class that I've been working on and planning for all week!

"For Sacrum's Sake" will land later today and it will be a complimentary class to "Damage Control for the Low Back." It will have many of the same components but different postures and incorporate a little more myofascial release.

In the meantime, if you are experiencing ACUTE SI Joint Pain, there are a few postures that I'd like to recommend you avoid for the time being:

DEEP MALASANA: or yogi squat where the feet are externally rotated, stick to chair pose

DEEP TWISTS: this can tick off the lower lumbar and if your low back/glute muscles are already splinting (in a state of protective tension), this might exacerbate that

ASSYMETRICAL POSES: think pigeon pose, deep lunges, warrior 2, and figure 4. While I love these poses, keeping your pelvis more neutral is more beneficial if you are in pain.

DEEP FORWARD FOLDING: compressing the front of the spine, shortening the psoas and placing the lumbar in flexion can make SI pain so much worse. If you want to stretch the low back muscles, think about an alternative like childs pose where you can lengthen the spine and keep more neutrality between the lumbar and pelvis/sacrum.

Keep an eye out for the class dropping later! Or drop a line below and I'll give you the link that you can access as a member or free trialist!

03/13/2026

If we obsess over a particular thing we want rather than the habits that drive us to that "thing" then we are only setting ourselves up for impatience and disappointment. Rather - turn your focus towards the things that will GET YOU THERE.

For a hypertonic pelvic floor for example...

- showing up DAILY to do even a small amount of yoga to create space & mobility
- being mindful of your stress responses
- getting enough sleep
- creating boundaries
- self care like massage, acupuncture, chiropractice work
- drink LOTS of water
- avoid inflammatories
- try not to cross your legs
- make sure your practice focuses on releasing tension AND creating stability
- check your posture on a regular basis

To name a few... Now relax your jaw and like no one else is watching, uncross the legs while you soften that space between your eyebrows 😎😎

03/13/2026

She was trying her hardest ya'll! 😂😂