Portland

Todd

Redway, CA, USA

Shyla Cox

Rachel

Salem, Oregon

Julie Parmer

Martha

Laurie Arnold

Dolores

Molly Bettridge

Michelle Loban

Christine Hilton

Shirin

Falls Church, VA, USA

Linden Rock

San Francisco, CA, USA

Charleston, South Carolina USA

Patty

Halifax Regional Municipality, Canada

Louise

Fresno, CA, USA

Evan

Sydney NSW, Australia

Katie C

Massachusetts

Cherry Berry

Portland, OR, USA

Soften your pelvic floor and release tension using a guided clock visualization to ground your sits bones.

Science

Recovery & Healing

Pain

Guided Imagery

Visualization

English

The pelvic floor is located in the diamond shape between the sitz bones, the pubic bone, and tailbone. As a physical therapist working with folks experiencing pelvic pain, I find helping people ground themselves with the bones helps the brain recognize where the pelvic floor muscles are.

This guided imagery focuses on releasing tension in the muscles near the sitz bones as a way to invite softness and release into the pelvic floor muscles. 

Hope you find this recording helpful!

Helping people ground themselves with the bones helps the brain recognize where the pelvic floor muscles are. This guided imagery focuses on releasing tension in the muscles near the sitz bones as a way to invite softness and release into the pelvic floor muscles. 

Releasing Tension In The Pelvic Floor

 Welcome to Your Pause with Your Pace Yoga. Your pace, your space. Today's meditation focuses on releasing tension in the muscles near the ischial tuberosities. The ischial tuberosities, commonly referred to as the sits bones, create the base of support for the pelvis. I often use the cue of feeling the sits bones in the chair as a way to get more grounded, so let's zoom into that area of the body. I will lead this meditation in sitting, but please modify for your position of comfort. Feel your sits bones making contact with your cushion or chair. Imagine you are allowing the gravitational pull of the earth to plug your sits bones down towards the core of the earth. As your sits bones get heavy, their density allows the muscles that surround the sits bones to soften. If you would like, touch your right sits bone, then return your hand to your lap. Imagine the circular shape of the sits bone as a clock. Twelve o'clock on this imaginary clock is forward in the same direction you are facing. When the hamstrings, attaching at twelve o'clock, are softening, bring awareness to three o'clock, allowing the hip rotators to soften. Softening at the six o'clock area close to the sacrotuberous ligament, the outer aspect of the pelvic floor softens at the nine o'clock. Again moving clockwise, visualize a softening of the muscles that surround the bottom of the pelvis at the sit bone. Notice if your right side feels different than the left. We'll practice the same softening circle on the left, moving clockwise. Softening the hamstrings at noon, bringing awareness to three o'clock, allowing the pelvic floor muscles to soften. Softening at the six o'clock area close to the sacrotuberous ligament, the hip rotators soften at the nine o'clock. And again moving clockwise, visualize a softening of the muscles that surround the bottom of the pelvis at the left sit bone. Notice the sensations in your body. Can you let go of any more holding in the pelvis, near the tailbone, in the jaw, tongue, neck, shoulders. Taking a breath in and sighing out, noticing the sensations in your body. Feel your chest open. Feel your heart open. Rest in this open awareness as you move through your day or in your sleep. Thank you so much for joining me.