Yoga for Pelvic Floor Tension Relief After Sexual Trauma: 10-Minute Trauma-Informed Yoga

Many survivors of sexual trauma experience discomfort in their pelvic floor areas. This can arise as aching and tightness that seems to have no root cause. Trauma-informed yoga for pelvic floor tension relief is one way we can support our bodies without needing to focus too intensely on this area.

This 10-minute trauma-informed yoga class is supportive for sexual trauma survivors who wish to explore gentle stretches and restful poses that support your pelvic floor, surrounding areas, and your nervous system. Instead of focusing directly on release, this practice invites you to create space, comfort, and support in a way that feels right for you, allowing release to happen naturally if your body feels ready to.

This class is a supportive place to begin if bringing awareness to your pelvic floor feels uncomfortable or overwhelming, but you wish to begin exploring gentle release in your own time and pace.

What to Expect in This Yoga for Pelvic Floor Tension Relief Practice

This gentle yoga practice supports pelvic floor tension relief through slow stretches and restful moments that allow your nervous system to feel more grounded.

This is also trauma-informed yoga practice, which means everything I offer is optional. You’re welcome to explore each pose at your own pace and adjust your practice based on what feels right for your body.

For this class, I invite you to include a thick pillow or yoga bolster if you have one. If you choose to opt out of using props, you can still have a supportive practice without them. There are no standing postures in this class and we’ll stay low-to-the-ground for a restful, comfortable practice.

In today’s practice, we’ll explore:

• Gentle Stretches (0:45)
  We’ll begin with constructive rest pose, allowing your body to settle before exploring gentle stretches that focus on your hips, inner thighs, and surrounding areas connected to your pelvic floor. 
• Rest & Support (7:30)
  We’ll spend a few more moments in constructive rest pose to allow your body to settle after stretching and end the class seated.
• Closing (9:30)

Who This Practice Is For

This yoga for pelvic floor tension relief practice may be supportive if you:

• Have tension, tightness, or discomfort in your pelvic floor
• Are exploring body awareness after sexual trauma
• Don’t wish to bring direct focus to your pelvic area but still want to tend to this area
• Want a gentle, slow, and low-to-the-ground yoga practice
• Want to create a sense of safety and support in your body
• Prefer calming practices that honor your nervous system

I’d like to offer a gentle reminder that this class is not a replacement for pelvic floor physical therapy or individualized medical care. If you are experiencing pain, symptoms, or concerns related to your pelvic health, I welcome you to reach out to a qualified pelvic floor physical therapist for more personalized care.

Yoga for Pelvic Floor Tension Relief (Free Class)

This 10-minute trauma-informed yoga class explores gentle stretches and restful poses to support pelvic floor tension relief after sexual trauma.

We’ll create space for your body to feel supported through slow movement, gentle stretches, and moments of rest. This practice is an invitation to reconnect with yourself in a way that honors your limits, pace, and your nervous system.

All experience levels are welcome, and I invite you to include a pillow or yoga bolster for extra support, but this is optional.

If you’d like to explore a gentle yoga practice for pelvic floor tension relief and feel more grounded and rested in your body, I invite you to join me below.