Release Before You Strengthen - What Every Incontinent Yogi Should Know About the Pelvic Floor

✨ Introduction:
When you wear diapers—whether due to incontinence, disability, healing, or simply tender self-care—yoga becomes more than just movement. Every step onto the mat is an act of vulnerability, strength, and grace.

People will tell you to “just do Kegels,” but that’s not always the answer. In fact, if your pelvic floor is already holding on too tight, squeezing harder can make things worse.

As someone who crinkles with every stretch, I’ve learned the most important lesson in pelvic health isn’t about strength—it’s about trust. And trust starts with release.

🌿 Why “Release Before You Strengthen” Matters
The pelvic floor is a sling of muscles that supports your bladder, bowels, and internal organs. But like any other muscles, they can be:

• Too weak (leading to leaks)
• Too tight (also leading to leaks!)
• Or stuck in both at once

You might think strengthening is the only solution. But here’s the truth:
✨ A muscle that never relaxes can’t get stronger. ✨

🛁 Pelvic Floor Release – Letting Go with Love

When to Release:

• You leak even when you’re at rest
• You feel tension or pain in your pelvic area
• You brace or clench without noticing
• You have trouble fully emptying your bladder
• Stress or shame lives in your hips and belly

Yoga for Release:

• Child’s Pose
• Happy Baby
• Supported Bridge
• Deep Squat (Malasana)
• Diaphragmatic breathing with long, open exhales
• (Exhale with a gentle sigh: “Haaahhh”)

Release isn’t failure. It’s safety. It’s your body learning it can let go without fear.

💪 Pelvic Floor Strength – Lifting from a Place of Calm

When to Strengthen:
You leak when you laugh, cough, or lift
You struggle with holding long enough
You feel physically disconnected from your core
You’ve already softened and are ready to build tone

Strength Practices:
Gentle Kegels (inhale soften, exhale lift)
Bridge Pose with light pelvic floor engagement
Seated or lying Pelvic Tilts
 Core Breath Awareness
Functional Holds (short lifts during walking or standing)

Always start small. No straining. Think “pick up a blueberry,” not “crush a walnut.”

🩷 My Practice: Crinkle & Release Flow
As an incontinent yogi, I’ve built a flow that starts with release and gently builds to strength. It’s calming, quiet, and supportive of bodies like mine—leaky, soft, resilient, and real.

I’ll be sharing it soon here on Crinkle & Flow. Stay tuned for:

Alice’s Crinkle & Release Sequence

A printable daily pose guide

Breathwork audio and affirmations

💌 Final Words
You’re not broken. You don’t need to be “fixed.”
You just need tools that meet your body where it is, not where someone thinks it should be.

If you wear diapers, you still deserve presence, practice, and peace on the mat.
And when in doubt… release first. Strength will follow.

 Author: Alice in Yoga Pants

🌸 Your Turn

If you’ve ever tried yoga in diapers—or you’re curious about pelvic floor release and strength—I’d love to hear your story. What helped you? What felt hard?

Every voice makes this space softer, safer, and stronger. Drop a comment, share your favorite pose, or just let me know if this resonated with you.

✨ Because every crinkle on the mat is proof of courage—and you’re never alone in it.

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #DiaperedYoga #VisibleHealing #SoftnessIsStrength #PelvicFloorHealing #YogaForIncontinence