Pelvic Floor Foundations: Beyond Kegels

Pelvic Floor Foundations: Beyond Kegels

For mothers who have been told to "just do your Kegels" and still aren't sure what they're doing, or whether it's working.

Your pelvic floor has carried you through pregnancy, birth and the daily lifting, carrying and rushing of motherhood. Most of us never learned how to find it, let alone how to let it soften. This 56-minute guided tutorial with Anastasia (Anaya Yoga, Health Coach) and Sarah Tsao (Cocoon Birth, Doula) gives you a clear, gentle foundation, whether you're months postpartum or years out.

What's inside

A 56-minute video with chapters, so you can come back to the part you need. A companion guide (PDF) with every cue, exercise progression and safety note.

What you'll learn

How your pelvic floor is built and why it matters beyond the bladder. Imagery like the elevator, jellyfish, blueberry and hammock, which helps you feel muscles you can't see. How to strengthen your deep core safely, including with diastasis recti. Exercises lying down, sitting and standing, each with progressions, and why balance work switches your pelvic floor on without you having to think about it. How to tell when your pelvic floor needs to release rather than squeeze, and why more Kegels aren't always the answer.

Made for real days with a toddler

You don't need a separate workout slot. The guide shows you how to practice while brushing your teeth, putting away dishes, tidying toys or pushing the stroller. Around 15 to 20 minutes a day, spread through the day.

Good to know

You'll need a mat and a yoga block or firm pillow. If you have pain, heaviness or pressure, please check in with a pelvic health clinician first. This is educational and doesn't replace personal care.