The Story of My Pelvis

​I had never thought about the story of my pelvis until I started to dive deep into pelvic health work. The stories we tell ourselves are powerful and often reflect our inner and outer world. As both physical and emotional manifestation, stories we tell ourselves about our pelvis start early in childhood. It starts off as something innocent, as “poop is yucky” but later in our teens coupled with poor eating habits leads to constipation. In American society we have strong messages about the female pelvis. Things like, “cross your legs, be a lady” and the infamous “thigh gap”. 

Nearly one third of women have experienced sexual assult in their lifetime. (CDC)

The story of our pelvis is a combination of what we learn from our families, friends and media, our experiences, the actions of others, and our physical health. Messages about our menstural cycle and sexuality are especially important. Sexual assult is so common in American society, I can't help but wonder the cumulative effects. Naturally if part of the body has been injured or hurt, there is a natural guarding. After years of guarding, the muscles shorten and become tense. Our pelvic floor muscles work in tandem with other muscles groups. Tightness in one area can affect the entire system.

Our story affects how we give birth, have sex, release, and move through out our daily lives.

Angela Reis in pigeon pose circa 2012.

Before I had children, I thought pelvic health issues meant leaking and that was about it. I didn’t give it a whole lot of thought. Looking back, I can see how in my early 20s I had urge incontinence. I didn’t leak but I had to go often. I remember going out on dates and having to use the restroom several times during my date. Granted, my liquid intake was up but still not normal. Even in my early teaching days I made sure to use the restroom before and after class. I would try to go even if I didn’t have to because I had a fear of having to stop on the way home to use the restroom. We all know what it’s like trying to find something when we need it. 

Then fast forward to my first child being born. I didn’t notice any immediate problems. My focus was no longer on myself but this tiny human I created. Seven months in I got pregnant again so at that point I wasn’t concerned about getting my pre-baby body back. The second pregnancy came with more aches and pains but not unmanageable. After the birth of my second, I felt like a train wreck. I had zero sense of core. At my six week checkup with my midwife she said that I had a slight cervical prolapse but nothing she was concerned about.

I continued to have urge incontinence because at this point I didn’t know what it was or that it was a problem. However, I also started having stress incontinence. Things like laughing or jumping would cause me to leak. That was worrisome for me. I started educating myself more on pelvic health by taking courses and reading books. Physically, I didn’t do any planks for about two years after my son was born and crunches not until more recently.

Eventually, my core regained strength and stability. That’s when I started having back pain. Excruciating, keep you up all night back pain. I went and saw the chiropractor and with a few adjustments, I was back on track. My chiropractor said it was SI joint and is pretty common. I had a bad habit of holding my kids on a certain hip so she advised that I switch it up. 

Currently in my journey, both urge and stress incontenience has ceased. I haven't had any presistent back pain. I feel a lot more stable in my center, even as a heavier woman. Knowing everything I know now, I wish I had learned about pelvic health before I became pregnant. Pelvic health is an underrated but vital part of every persons life. Without pelvic health, we wouldn't be able to release waste, walk upright or maintain sexual health. Pelvic health issues are treatable. 

If you would like to learn more about pelvic health, join us on September 19 & 26 for our Yoga for Pelvic Health Workshop. This is a two part live online workshop. Both parts will be recorded in case you are unable to attent one part. Take back your pelvic health!
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Balancing Table Pose

Balancing table pose has a few different names, depending on who you have taken the class with and their trainings. Also known as Sunbird pose, Bird Dog pose or Sanskrit name, Dandayamana Bharmanasana. This is one of my must practice poses for both my prenatal and postnatal students. Working your core during pregnancy is tricky, since you baby is growing in belly, traditional exercises like crunches and planks are not ideal. Postnatally, crunches and planks can add additional pressure toward inner unit function. Balancing table is great no matter where you are on your journey. This pose can be very challenging but it’s also really nice because you can ease into the posture.

Why I love this pose: this pose works on strengthening your deep inner core muscles and is appropriate for pregnancy and postpartum.

Benefits: Strengthens core four (core four: diaphragm, transverse abdominus, pelvic floor and multifidus.), specifically the multifidus, and stabilizes low back and pelvis.

Tips for practicing this pose:

• Align wrists under shoulders

• Align knees under hips

• Curl the toes under for additional stability

• Use a towel or blanket under the knees if practicing on a hard surface or knees are sensitive

• Maintain continuous breath

• Move slowly

Balancing Table Prep

1. AVOID Tabletop with belly sinking - Draw the belly toward the back of the body. Maintain a neutral spine. Keeping the spine neutral gets more challenging once you extend the legs and arm, so be mindful and move slowly.

2. Tabletop - Spine is neutral. Press the mat away from you with your hands. Find a comfortable breath pattern.

3. Tabletop with arm extension - Start by extending one arm forward, palm is open. Keep the arm in line with the ear. Gaze in-between the hands.

4. Tabletop with calf stretch - With both hands rooted on your mat, extend one leg back at a time. This is a great calf stretch. Can be done as it’s own pose or preparation for balancing tabletop.

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Balancing Table Variations

1. Tabletop with knee lifted - Start with a strong tabletop foundation. Extended one arm forward. Exhale and lift the opposite knee two inches off your mat. Maintain continuous breath.

2. Balancing table - From tabletop, move slowly extending the leg and then opposite arm. (I like to switch this up, if started I with the legs first, second round start with the arms then leg). Notice your breathing pattern. Try to extend without moving low back.

3. Balancing table with wall - Using a wall to press your heel into helps to keep the pelvis neutral. The tendency in this pose is to lift the leg higher than the hip. You may also choose to extend the opposite arm.

Yoga for Pelvic Girdle Pain

Pelvic girdle pain (PGP) is one of the most common complaints I hear from my prenatal students. PGP varies in severity and areas of pain. PGP maybe a persistent on-going pain or triggered by certain movements, or a combination of both.

Symptoms of pelvic girdle pain

• Pain felt in the front, back or sides of the pelvis

• Symphysis pubis dysfunction (SPD)

• Low back pain

• Inability to stand on or lift one leg

• Pain when walking, sitting or standing

• Pain when getting out of bed

Severe cases of PGP can greatly affect the person’s lifestyle. Daily and regular activities that were once enjoyed maybe stopped or put on pause. Pain may contribute to perinatal mood disorders, including depression and anxiety.

Possible causes of pelvic girdle pain

• Asymmetry in the pelvis

• Hypermobile pelvis

• Weak or tense muscle tone

• Poor postural alignment

• Trauma

Treatment and Tips for Pelvic Girdle Pain

If you are experiencing pelvic girdle pain, it is important that you seek treatment from a qualified Physical Therapist in your area. Specifically one that specializes in pelvic health. Physical therapists can work with you during pregnancy and postpartum. Don’t wait until the pain is debilitating, seek help early.

Be mindful of your daily posture. Your postural alignment and how you move throughout your day is critical. Pain comes one of two ways: a specific incident or trauma -or- through daily habits.

Helpful tips for Postural Alignment:

STANDING

• Feet hip width distance apart, weight equal in both feet

• Soft/slight bend in the knees, engaging the muscles in the legs and glutei

SITTING

• Sit on sitz bones

• Sit tall, lengthen through spine

• Legs 90 degrees, use support if feet don’t touch the floor

BREATHING

When you are sitting and standing in optimal alignment, this gives the breath room for full expansion and oxygenation. This is especially important during pregnancy when the internal organs are shifted and baby is growing.

• Practice rib cage breathing

• Inhale breath into sides, back, and front of rib cage

• Exhale sides, back, and front of rib cage draw in

Yoga Postures

Mountain Pose

• Foundation of all poses

• Practice with a block between the thighs and calves

• Maintain equal weight in the feet

• Head over heart, heart over hips

• Pelvis is neutral

Bird Dog

• Start with knees under hips and wrists under shoulders

• Notice if the weight is sinking in the belly

• Try extending only legs, then arms

• Maintain a continuous breath

Chair Pose with Block

• Use a block and/or wall

• You can also practice without either

• Strengthens lower body, including transverse abdominis

Pelvic Symmetry Sequence

This pelvic symmetry sequence is adapted from Cecile Röst, PT and Dr. Sinead Dufour, PT, PhD. The purpose of the Pelvic Symmetry Sequence is to bring the pelvis back into symmetrical alignment and to keep it strong and mobile.

Practice this sequence daily.

Prenatal Yoga Flow to Relieve SPD/PGP

This is an hour long practice aimed to strengthen inner core muscles and relieve PGP.

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Learn more about pelvic health at our: Yoga for Pelvic Health Workshop

Book a private 1:1 online yoga session: contact us

Breathing During Labor and Pushing

How should I breathe during labor?

This is the number one question I get asked as a prenatal yoga teacher and doula, how should I breath during labor? I know there a lot of birthing classes and techniques that teach specific methods to use during labor. While I don’t discount their methods, my issues with prescribed methods is most people don’t practice them regularly enough for it to be effective or they forget them completely.

First, why is breathing so important?

• Breathing is intimately related to your core.

• Your breathing pattern tells me if you are stressed or relaxed.

• Shallow breathing means that you are not getting maximum of oxygen. If you are not getting the maximum amount of oxygen, then neither is baby.

What to do Instead:

• Keep it simple! During labor: maintain continuous breathing. Deep breath in, deep breath out.

• During class we practice rib cage breathing or lateral breathing. This allows maximum expansion of the breath and does not put stress on pelvic floor.

What about holding your breath during pushing?

Unfortunately, I still see this routinely practiced in hospitals, “coached pushing” or “purple pushing”. This is where the breath is held/retained and the birthing person is asked to blow/exhale and push at the same time. This practice maybe appropriate if there is a true emergency and baby needs to get out quickly. However, in normal circumstance this practice is not recommend because it can cause damage to the pelvic floor. Instead pushing should be done on their own urges with a continuous breathing pattern.