Improve Your Pelvic Floor Health: Pain Reduction & Strength

Name: Improve Your Pelvic Floor Health: Pain Reduction & Strength
Rating: 5.0 (27 reviews)

Safe and effective yoga practices to alleviate pelvic floor dysfunction

Created byLeah Wrobel

Last updated 3/2024

English

What you'll learn

Learn how yoga with a precise approach can help with incontinence, chronic pelvic pain, prolapse, endometriosis and other common pelvic floor dysfunctions
Learn how to identify and FEEL the pelvic floor and how it's an integral part of the core system
Learn how to activate and strengthen the pelvic floor properly and effectively
How to deeply relax the pelvic floor muscles which is crucial for pelvic health
Integrate what you learn in your daily life and feel more confident and secure in your body
Increased awareness will help you eliminate harmful habits
The joy of improved physical vitality will impact your mental and emotional health
Incorporate practices daily and see immediate results
The breathing exercises will contribute to calming your nervous system and reducing stress
Strengthen your back, glutes, legs and abs, to create more stability and support for the pelvic floor
Repeat the lessons offered in the course as many times as you like to gain more connection and control

Course content

3 sections • 16 lectures • 2h 1m total length

Introduction5:05
Explore pelvic floor anatomy and gentle yoga practices, three short flows and a longer full session, to strengthen, release, and heal through awareness and gradual progress.
What is the Pelvic Floor?6:02
Explore the pelvic floor as a bony pelvic bowl with 16 muscle bands forming a hammock around pelvic openings, balancing strength and elasticity through sensing anatomy and training muscle engagement.
What is the Core System?3:39
Explore the core system beyond six-pack abs, focusing on the transverse abdominis, diaphragm, and pelvic floor, and learn coordinated breathing to engage the entire core for pain reduction and strength.
Why Yoga?2:34
yoga supports pelvic floor health through a gentle, compassionate practice that combines strength, flexibility, balance, and stability with self-exploration, ahimsa, and present-moment awareness, and addresses emotional aspects such as trauma.
What is Isuf?2:51
Explore SUF, a gathering of the pelvic floor, to sense its layers and tailor activation for activities. Coordinate the core with the pelvic floor to ease pain and strengthen.

The Diamond4:38
Visualize the pelvis as a diamond spanning the pubic bone, two sitting bones, and the tailbone, and breathe to expand the pelvic floor and gradually narrow the diamond.
The Pebble2:52
Use the pebble visualization to connect mind and pelvic floor, inhale to float the pebble at the pelvis base, and exhale to gently lift and engage the diamond.
The Pearl3:25
Align ribs with the pelvis, breathe to expand sideways, and exhale to glide them together, using the pearl and perineum lift to support pelvic floor health, pain reduction, and strength.
The Elevator4:10
Develop awareness of the deeper pelvic floor layers through the elevator exercise, using the pebble imagery from ground to rooftop and controlled breathing to lift and release the pelvic floor.
The Rings4:56
Practice the rings to relax and gently contract the anal, vaginal, and urethral sphincters with breath, lifting the pelvic floor while maintaining alignment and diaphragmatic breathing.
Isuf2:50
Explore isuf, a rich map of the pelvic floor, and practice an organic, full contraction through inhale expansion and exhale lift to deepen control, stability, and coordinated chest connection.

Short Flow 115:22
Explore breathing and relaxation to release the pelvic floor, then engage the core with neutral spine, pelvic tilts, bridges, and a block-assisted squat for pelvic health.
Short Flow 29:33
Move through a grounding flow from happy baby to leg taps, focusing on breathing, neutral spine, and pelvic floor activation to support strength and pain reduction.
Short Flow 312:38
practice a short flow to ground the pelvis and relax the pelvic floor with legs up the wall, cat-cow, and shalabhasana, while building core control through mindful breathing.
Full Flow39:33
Lead a full flow that blends mindful breathing with pelvic floor engagement, coordinating isuf cues, perineum, core, and ribs for integrated strength and daily life movement.
Conclusion1:06
Reflect on your new awareness of pelvic floor health and apply tools to reduce pain, build strength, and integrate alignment into daily life.

Requirements

No experience needed, every-body welcome

Description

Healthy pelvic floor muscles are required to support our inner organs by being strong and contractile, as well as being able to fully open, release and relax. This course puts the emphasis on the How. You will learn how to deeply activate your pelvic floor muscles correctly and precisely in order to build real strength (one that has range), and how to let go of patterns that hold tension and pain.

We will focus on alignment, strength, flexibility, deep stabilization and body awareness, to create balance and support from within. We will also emphasize the relationship between the breath and pelvic function which is crucial in the process of healing pelvic floor disorders, and you will learn to feel the pelvic floor and develop awareness of your own experience, so that you may accentuate and let go in the way that is accurate to your needs.

The course consists of a few short lectures to introduce the topic - anatomy, an explanation of the core system and the approach we take. Please don't skip the introduction!

You will then learn the concept of Isuf; gathering and lifting the pelvic floor muscles in coordination with the breath, and will have the option of coming back to six short exercises that will teach you the nuances of pelvic floor engagement and release.

In the third section you will have three short practice flows that you can repeat as many times as you would like. You could alternate the days you practice each, or you could mix them together and do them one after the other. In these videos you will integrate the new learned concepts with the function of the supporting muscles. The last practice in this course is a 40 minute full-body flow where you can practice your new tools and awareness as many times as you wish. It is a gentle yet strong practice designed to make you feel grounded and nourished.

Learn More & Continue Your Journey:

This Udemy course offers an accessible introduction. For a deeper dive, I also offer a 30-hour Yoga Alliance–certified Pelvic Floor Teacher Training, where we explore anatomy, trauma-informed approaches, and whole-body integration.

You can find more details and resources at Leah Wrobel Yoga.

I also share options for private online sessions there, for anyone who wishes to explore personalized guidance.

Who this course is for:

Students wishing to overcome pelvic floor dysfunction, weakness or pain
Students interested in gaining more awareness, increasing blood flow and being proactive about their health

Improve Your Pelvic Floor Health: Pain Reduction & Strength

What you'll learn

Explore related topics

Course content

Introduction5 lectures • 20min

Pelvic Floor Exercises6 lectures • 23min

Practice5 lectures • 1hr 18min

Requirements

Description

Who this course is for: