This gentle pelvic floor yoga session is designed for complete beginners — and you don’t need to get on the floor. Whether you’re managing arthritis, joint sensitivity, or just want a softer approach, you can follow along seated in a chair or on your mat.
We’ll move through slow, mindful breathing and gentle activation exercises to help you reconnect with your pelvic floor. No intense holds, no intimidating poses — just kind, accessible movement that meets you where you are.
Perfect if you’ve noticed any of these:
— A little leakage when you sneeze, cough, or laugh
— Heaviness or pressure in your lower belly
— Feeling disconnected from your core after children or menopause
— Just wanting to strengthen and support your pelvic health gently
— Uncomfortable sex
🪑 Chair option shown throughout — you choose what feels best for your body.
⏱️ Timestamps
00:00 – Welcome & what this practice is for
01:11 – Belly/Diaphram Breathing
02:59 – Root Lock/Mula Bandha explanation
4:15 – Pelvic Floor Hip Circles
5:48 — Pelvic Tilt
7:17 — Isolated Hip Rolls
9:18 — Root Lock Hip March
10:43 — Wide Leg Cat/Cow
13:25 — Seated Happy Baby (Root Lock Optional)
15:46 — Relax
Have you ever been told “it’s just part of getting older”? Let me know in the comments how this practice felt for you — I read every one.
Loved this practice? You can buy me a coffee and help keep these classes free and accessible.
buymeacoffee.com/yogaflowly
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Check Out My Playlists:
Gentle Yoga for Arthritis & Joint Pain: https://www.youtube.com/playlist?list=PLwUpP8IHcdJCeCYCZUxYbf_IzGBlh-XUl
Chair Yoga for Stiff Joints & Beginners: https://www.youtube.com/playlist?list=PLwUpP8IHcdJBpm4u9xwPpOJljlXHYeLE2
*Important Reminder*
Listen to your body at all times and do not try to force yourself into poses. Go into each pose with care.
Where You Can Find Me:
🪬Website: yogaflowly.com
🪬Insight Timer: https://insig.ht/9ZarID60jUb?utm_source=copy_link&utm_medium=live_stream_share
🪬TikTok: https://tiktok.com/yogaflowly
🪬Instagram: https://instagram.com/yogaflowly
More FREE and Paid Resources From Me:
🪬FREE Yoga Nidra Audio for Chronic Pain/Flare-up days: https://buymeacoffee.com/yogaflowly/e/537466
🪬FREE Guide How to start a yoga practice safely with Arthritis: https://buymeacoffee.com/yogaflowly/e/440785
If you enjoy my free content and would like to support my journey on YouTube you can:
️Buy me a coffee: https://buymeacoffee.com/yogaflowly
Paypal: https://paypal.me/yogaflowly
️Products I Use:
Yogi Bare Yoga Strap: https://amzn.to/444Tj3E
YOGA DESIGN LAB | Travel Yoga Mat | 2-in-1 Mat+Towel : https://amzn.to/3ZEThk0
NEOM – Wellbeing Pod | Premium Ultrasonic Essential Oil Diffuser: https://amzn.to/41ksAlU
Meditation Cushion with Washable Premium Velvet Cover: https://amzn.to/3Vtnlwv
Overmont Cork Yoga Blocks 2 pack with 8ft Strap Set: https://amzn.to/3VrtGc5
HORIMOTE HOME Ultra Soft Cozy Fleece Sherpa Throw Blanket: https://amzn.to/4gowPS2
My Yoga Journey (Yoga with Kassandra): A Guided Journal: https://amzn.to/3Bg3N82
My teachings are inspired by Hatha Yoga, Qi Gong and Mindful Movement.
YOGA FLOWLY – Rachel Atkins, recommends that you consult your Doctor or Physician before beginning any exercise program, especially if you have a pre-existing condition. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself.
#PelvicFloorYoga #GentleYoga #ChairYoga #PelvicHealth #YogaForBeginners #ArthritisFriendly #YogaOver40 #PelvicFloorExercises
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