Life Balanced Yoga

We are back with more on your pelvic floor and your core! In this exercise start in kneeling on the tops of your feet. Press into the earth through the tops of your feet and notice the engagement that happens- in your feet, thighs, hips, pelvic floor and your core. Now sync this movement with your breath to help guide your body back to what it already knows how to do- soften pelvic floor and deep core on your inhale and engage on the exhale. Since the focus here is strengthening the pelvic floor muscles we are really enhancing the engagement on the exhale.

This work is important, not only for those who are actively experiencing dysfunction within the pelvic floor, specifically needing strengthening, but also great for those who want to prevent any issues. Those who want to feel a deeper connection with their core, a stronger sense of stability in any kind of movement you may be doing. For my yogis, this is great to integrate to find more fluidity in your flows, strength in your arm balances and inversions, and simply a deeper connection within.

Drop a comment below if you’d like more information or send me a DM 💫 You can also follow ✨💜

A few of us stayed after class tonight for this TikTok ballet combo trend! Soooooo fun!!!! Love these dancers!!

Beginner Adult Ballet Wednesdays 8-9:15pm

The pelvic floor is a group of muscles at the base of the pelvis that supports your internal organs and works in constant relationship with your core, glutes, hips, and breath. It’s not an isolated system—it’s part of a deeply integrated network that creates both stability and fluidity in the body.

Pelvic Floor Yoga uses yoga postures and breath awareness to retrain this system—to help the body return to a more efficient, natural way of functioning. One of the most important entry points into this connection is the breath.

Your pelvic floor works synergistically with your diaphragm.

On your inhale, the diaphragm expands and flattens, the ribs widen, the lungs fill—and the pelvic floor responds by softening and lengthening. At the same time, the deep core muscles (transverse abdominis) relax to allow this expansion.

On your exhale, there’s a natural recoil, return to neutral. The transverse abdominis gently engages, and the pelvic floor lifts into a subtle dome shape, helping to manage pressure in the body as air is released. There’s a sense of support—but also a softness within that support.

This is the body’s natural rhythm.

But for many people, this rhythm becomes disrupted—through stress, injury, habitual gripping, pregnancy, athletic demands, or simply lack of awareness. When that happens, the body compensates. You might see overworking in the superficial core, tension in the hips, instability in the low back, or symptoms like incontinence, urgency, or pain.

Sometimes, we just need to remind the body how to return to this rhythm.

That’s where this work becomes so powerful.

Here I’m guiding my dear friend and brilliant pelvic floor physical therapist Dr Lauren Kriz of Cultivate Pelvic Health, one of the owners of Tampa Bay Pelvic Health Physical Therapy, through what is naturally occurring in the body when we breathe. I collaborate with her as well as her partner— pelvic floor specialist PT Dr Sumer Samhoury of Pelvic Vitality—to help facilitate their patients’ healing.

Message me for more information or schedule an appointment—link in bio.

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There’s a line of energy that comes up from your feet to the inner arches, inner legs, groin, pelvic floor, and your abdominal core muscles.

Think of this as a connected energetic line from the ground up—a system of support that begins in the feet and rises into the core, fueling the solar plexus.
When you root through the feet, especially the base of the big toe, little toe, and heel, the inner arches subtly lift. This isn’t gripping—it’s an awakened, responsive lift that travels upward through the inner ankles and inner legs.

As the inner legs engage and draw toward midline, that energy continues into the pelvic floor (mula bandha)—a gentle, supportive lift rather than a clench. From here, the connection deepens into the low belly and abdominal core, rising toward the solar plexus (uddiyana bandha)—the center of heat, power, and transformation.

When these spaces are connected, you create a stable yet fluid internal support system. The body becomes lighter and more organized from within:

The organs are supported and lifted
The spine feels spacious and buoyant
Movement becomes more efficient, controlled, and fluid

Rather than forcing shapes, you’re channeling energy upward from the earth, allowing the body to move as an integrated whole. Grounding down doesn’t make you heavy—it gives you something to rebound from, creating both strength and ease.

It’s this balance—rooting and lifting, grounding and rising—that allows movement to feel powerful, yet fluid… steady, yet dynamic