Breathe and Move
Welcome to our Thrive Endo Yoga for Pelvic Pain Video Series
Explore our series of ten videos aimed at calming painful pelvic muscles and down-regulating the cranky nervous system that often accompanies persistent pelvic pain.
Join our Exercise Physiologist Cherie as she takes you through our top ten gentle "moving and breathing" exercises.
Diaphragmatic Breathing for Nervous System and Pelvic Floor Relief
In this video, we explore diaphragmatic breathing—a powerful “hack” for calming the nervous system and easing tension in the pelvic floor. Diaphragmatic (or deep belly) breathing involves slow, controlled breaths using the diaphragm, which sends a signal to the brain to relax, reducing stress and promoting calm.
This technique is especially beneficial for relieving pelvic pain as it can help “cranky” pelvic floor muscles release and soften over time. Join in as Cherie guides you through each step of diaphragmatic breathing and explain how this simple technique can be a game-changer for your pain management journey.
Belly Breathing for Pelvic Pain Relief
In this video, we explore belly breathing—a simple yet powerful technique to ease pelvic pain. Belly breathing, or diaphragmatic breathing, helps activate the body’s relaxation response, calming the nervous system and releasing tension in the pelvic floor muscles.
Follow along as the Cherie demonstrates this technique, offering you a gentle tool to manage pain and promote relaxation.
Box Breathing for Pelvic Pain
In this video, learn the technique of box breathing, a powerful tool to calm the nervous system and manage pelvic pain. Box breathing, or four-square breathing, involves inhaling, holding, exhaling, and holding the breath in equal counts, creating a steady rhythm that reduces stress and helps alleviate pain.
Cherie walks you through each step, helping you master this simple yet effective technique. Practice box breathing with us to experience greater control over pain and relaxation.
Progressive Muscle Relaxation for Pelvic Pain
In this video, we guide you through a Progressive Muscle Relaxation (PMR) exercise—a calming practice that helps release muscle tension from head to toe, ideal for managing pelvic pain and reducing stress. PMR involves tensing and relaxing different muscle groups, promoting a deep sense of relaxation and easing discomfort associated with pelvic tension. Join us as we walk you through this soothing technique, helping you to connect with your body and find relief from pain and stress.
Cat-Cow to Child’s Pose and Happy Dog Flow
In this video, we guide you through a gentle flow sequence of Cat-Cow, Child’s Pose, and Happy Dog—perfect for relieving pelvic pain and supporting endometriosis management. This flow combines mindful movement and stretching to release tension in the lower back, hips, and pelvic floor. Moving through these poses helps improve flexibility, stimulates blood flow, and can bring relief to painful areas, promoting a sense of calm and relaxation. Follow along with Cherie as she demonstrates this flow to help you manage discomfort and reconnect with your body.
Cat Cow, Thread the Needle Hip Mobility Flow
In this video, we introduce a soothing flow combining Cat-Cow, Thread the Needle, and gentle hip mobility exercises to help ease pelvic pain and improve flexibility. This flow is designed to release tension in the spine, shoulders, and hips while promoting gentle mobility in the pelvic area, which can be especially helpful for those managing endometriosis-related discomfort. Join Cherie as she guides you through each movement, showing you how to use this sequence to feel more grounded and relaxed, while releasing tension in the pelvic area.
Four Point Hip Circles Yoga Flow
In this video, we guide you through Four-Point Hip Circles—a gentle exercise to release tension and improve mobility in the hips and pelvic area. Moving the hips in controlled circles helps to loosen tight muscles, increase circulation, and reduce stiffness, making it a beneficial practice for managing pelvic pain. Follow along as Cherie demonstrates how to perform hip circles with proper alignment and control, offering a simple yet effective technique to support pain relief and body awareness.
Supported Child's Pose for Pelvic Pain
In this video, we guide you through a deeply relaxing and supportive version of Child’s Pose, using a bolster to help ease pelvic pain and promote gentle release in the hips and lower back. This resting pose encourages a sense of calm while reducing muscle tension and discomfort often associated with pelvic pain. Follow along as Cherie demonstrates how to set up for this pose, find comfort, and use it as a valuable part of your pain management toolkit.
Crocodile Pose for Pelvic Pain
In this video, we introduce Crocodile Pose, a grounding and restful position that can help ease pelvic pain and tension. This gentle pose, lying face down, supports natural alignment of the spine and encourages deep abdominal breathing, which can calm the nervous system and relieve discomfort. Follow along as Cherie demonstrates how to settle into Crocodile Pose, find comfort, and incorporate it into your routine for pain relief and relaxation.
Myofascial release with a tennis ball for Pelvic Pain
In this video, we demonstrate how to use a tennis ball for myofascial release—a technique that targets muscle tension and helps alleviate pelvic pain. By applying gentle pressure to specific areas, this self-massage technique can release tightness in the hips, lower back, and glutes, which often contribute to pelvic discomfort. Cherie guides you step-by-step on how to use the tennis ball safely and effectively, providing a simple tool for pain management and relaxation.
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