Strengthen and connect with your pelvic floor — front, middle, and back.
This simple, intentional routine is designed to help you gently activate and tone the pelvic floor muscles surrounding the urethra, vagina, and anus. It is recommended to do it lying down on your back, with knees bent, or in the pose that we practice during our in person yoga classes.
Take a moment to settle in. Close your eyes if you’d like, and take a few deep, grounding breaths.
🧘♀️ Begin with the Breath
Start by bringing awareness to your breath. Inhale slowly through your nose, allowing your ribs and belly to gently expand. Exhale through your mouth and feel your whole body soften. Do this for a few rounds.
Let your shoulders relax. Unclench your jaw. Allow your hips and belly to feel soft and relaxed. Feel the space between your pubic bone and tailbone.
💪 Step 1: Isolate and Activate Each Part of the Pelvic Floor
We’ll begin by learning how to gently contract each area individually. These are small, subtle movements — avoid squeezing your glutes or holding your breath.
Anus (back)
Take a soft breath in. As you exhale, imagine yourself trying to stop yourself from passing gas. Gently close and lift the back of your pelvic floor. Hold for 3…2…1. Then fully release.
Repeat that 2 more times. Be mindful not to clench your buttocks.
Vagina (middle)
Now imagine you’re lifting a small blueberry with your vagina, drawing it gently upward.
Feel a soft, inward motion through the center of your pelvic floor. Hold for 3…2…1. Release and soften.
Repeat that 2 more times with ease and control.
Urethra (front)
Take a soft breath in. As you exhale, imagine you’re trying to stop the flow of urine midstream.
Feel a gentle lift at the front of your pelvic floor. Hold that lift for a count of 3…2…1. Let it go.
Repeat that 2 more times, gently engaging and releasing.
🌿 Step 2: Full Pelvic Floor Lift
Now we’ll combine all three parts into one flowing lift.
Inhale softly. As you exhale, gently close the anus, lift through the vaginal center, and zip up the urethra at the front. Imagine a small elevator lifting upward from the base of your pelvis.
Hold the lift for 5 seconds — breathing gently throughout.
Then slowly release — let it melt downward.
Repeat this full lift and release 3 more times.
(If 5 seconds feels too long, start with 3 seconds and work your way up.)
⚡ Step 3: Quick Flicks
These are quick, powerful contractions to help your pelvic floor respond faster in everyday life.
Inhale. As you exhale, quickly squeeze and lift the entire pelvic floor — front, middle, and back — and immediately let it go.
Do 10 quick flicks: squeeze–lift, release. Breathe naturally.
Rest.
Repeat for another round of 10.
🪜 Step 4: Elevator Control
Now imagine your pelvic floor is a gentle elevator moving upward and downward.
Close and lift just a little (Level 1). Hold.
Lift a bit higher (Level 2). Hold.
Lift to your highest gentle point (Level 3). Hold.
Now slowly lower back down to Level 2… then 1… and then fully release.
Repeat this “elevator” movement 2 more times. Breathe steadily and keep your body relaxed.
🌺 Step 5: Release & Relax
Let everything go.
Feel your pelvic floor soften, release, and widen.
Imagine the base of your pelvis blooming open like a flower.
Take a few full, calming breaths. Inhale deeply. Exhale slowly.
Feel the stillness and ease in your body. Stay here for a minute or so, simply breathing and noticing.
💖 You Did Something Beautiful for Your Body
Your pelvic floor is an essential part of your strength, stability, and feminine vitality. Practicing regularly can help with bladder control, core stability, sexual wellness, and emotional grounding.
🌿 Be gentle. Be consistent. Be kind to your body.
You are always welcome to return to this practice anytime you need it.
✨ Like this practice? Continue your journey with me.
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