The 3-Minute Miracle for Pelvic Floor Relief

If you're feeling pelvic tension, pressure, pain, or just need a moment of relief at the end of the day, this gentle exercise might be your new favorite ritual.

In this updated version of my popular “3-Minute Miracle” video, I walk you through a simple, deeply restorative pose using a yoga block or cushion. It helps to:

💜 Relax the pelvic floor

💜 Reposition the pelvic organs

💜 Soothe tension in the hips, back, and core

💜 Improve circulation (blood and lymph flow)

💜 Support adrenal recovery and nervous system regulation

How It Works:

1. Hips Elevated – Place a foam yoga block (or firm pillow) under your sacrum, not your low back. This gentle inversion eases pressure and encourages realignment.

2. Weightless Legs – Bring your legs up to rest above your hips. Let them feel supported and effortless, encouraging blood flow and lymphatic drainage.

3. Relax & Release – Open your knees apart to gently stretch the inner thighs and soften the pelvic bowl. Let gravity do the work while you breathe and let go.

✨ And yes, you can stay longer than 3 minutes if it feels good!

Push play to try it with me:

This practice is perfect for anyone with:

✅ Pelvic organ prolapse

✅ Bladder leakage

✅ Pelvic pain or tension

✅ Postpartum discomfort

✅ Or just a busy, overstimulated nervous system

⚠️ CAUTIONS:

If you're menstruating, you might prefer to AVOID elevating your hips. It won't hurt you, but many people who are bleeding opt-out of inversions to help facilitate release.

If you're pregnant, use your judgment! The inversion might feel good for a few moments, but it can contribute to nausea or heartburn if you stay for too long. In addition, you want to avoid spending too much time on your back since excessive time on your back can compromise blood flow. 

When to Try It:

Try this restorative pose anytime, but especially in the afternoon or evening when symptoms tend to flare. Just a few minutes a day can make a powerful difference in how supported, grounded, and free you feel.

Need a Block? 

Yoga blocks are easy to find in stores and online. Here's an example on Amazon, although I encourage you to shop local whenever possible! 

If you purchase yoga blocks, get a set of two. That way, you can widen your base of support if you prefer to rest your hips on two blocks side-by-side. Additionally, you can use them for other videos I've created, such as this great yoga block stretching routine: 

All my videos and follow-along workouts help you improve body awareness and activate your inner wisdom. 

When you combine that inner knowing with the proven systems in my online programs (like Lift and Overcome), your healing becomes unstoppable.

✨ Lift for Prolapse Relief – for prolapse, bladder leakage, postpartum healing, and surgical prep or recovery
✨ Overcome Pelvic Pain – for painful sex, pelvic tension, urinary urgency, and pelvic discomfort

You deserve to feel strong, energized, and at home in your body again. Let’s walk this healing path together. 💗