🌿 Support Sunday Roadmap: Cycle Two (Weeks 10–18)

-

Sweet friends, we’ve walked through the first nine weeks of Support Sunday together—building awareness, creating a foundation, and learning that softness and strength aren’t opposites, but partners in pelvic floor health.

Cycle Two is about Soft Strength & Release. Think of it as unwrapping a new season of gifts—each Sunday offering another way to breathe, stretch, and honor the body you live in (yes, every body, exactly as it is).

Weeks 10–12: Restorative Expansion

We’ll begin with longer, supported holds—postures that whisper to the pelvic floor, “It’s safe to let go.”

Week 10: Reclined Bound Angle Pose (Supta Baddha Konasana)
Deep pelvic floor relaxation, supported with pillows or bolsters.

Week 11: Supported Bridge (with block)
A gentler, longer hold version of Bridge—emphasizing release over strength.

Week 12: Legs Over Bolster
A variation of Legs-Up-the-Wall without the wall—portable, comforting, deeply grounding.

Weeks 13–15: Strength & Flow

Once we’ve softened, we’ll gently invite strength back into the body—never harsh, always mindful.

Week 13: Low Lunge (Anjaneyasana)
Opens hips, stretches pelvic muscles, builds confidence.

Week 14: Goddess Pose (Utkata Konasana)
Wide-legged stance, powerful but soft—strength with openness.

Week 15: Side-Lying Clamshell (yoga-inspired PT)
Gentle floor strength builder for pelvic stability.

Weeks 16–18: Integration & Breath

Finally, we’ll weave everything together—strength, release, and breath.

Week 16: Supine Twist (Supta Matsyendrasana)
A spinal reset that wrings out stress and nurtures pelvic calm.

Week 17: Supported Squat (Malasana with props)
Accessible, grounding, and beautifully opening for pelvic circulation.

Week 18: Breathwork Focus — Diaphragmatic & Pelvic Floor Breathing
A whole week dedicated to breath awareness and pelvic floor synergy.

✨ Themes So Far

  • Cycle One (Weeks 1–9): Foundation & Awareness

  • Cycle Two (Weeks 10–18): Soft Strength & Release

  • Cycle Three (Weeks 19–27): Confidence & Integration

Closing Reflection

Support Sunday isn’t about chasing perfect poses—it’s about learning to love the body you’re in, one breath at a time.

This next cycle invites us deeper: into softness, into strength, into the quiet beauty of being whole.

💬 Which new pose are you most excited to try? Share your journey or tag me @AliceInYogaPants with #SupportSunday so we can keep unfolding this path together.

With softness and strength,
—Alice 🌸

#AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #SupportSunday #VisibleHealing #PelvicFloorHealing #SoftnessIsStrength

Location: Southern Pines, NC, USA

Comments

Post a Comment

Popular posts from this blog

Fitness Friday: Managing the VDL (Visible Diaper Line) in Yoga & Fitness

-
Image
“Wait—did you catch that? Not VPL, but VDL. Everyone talks about the dreaded visible panty line. But for those of us who live in diapers, what we really have to worry about is the visible diaper line. It sounds a little funny, but it’s also real. That little outline can bring on a flood of questions: Can I really go to yoga without people noticing? What about barre, Pilates, or the gym? The good news is yes—you can absolutely move, stretch, and sweat with confidence. With a few smart choices, VDL doesn’t have to keep you from the studio.” 1. Choose the Right Base Layer Your leggings or yoga pants do most of the work here. Go thicker: Brushed, ribbed, or fleece-lined fabrics hide outlines far better than thin, shiny ones. Play with patterns: Heathered tones, camo prints, or busy designs distract the eye much more than flat solids. Darker shades help too: Black, navy, or charcoal absorb light and disguise lines, while pastels and pa...
Read more

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

-
Image
✨ 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 – L...
Read more

🧘‍♂️ The Benefits of Yoga for Men with Urinary Incontinence: Strength, Support, and Self-Acceptance

-
Image
Urinary incontinence is more common than most men want to admit. Whether it’s the result of surgery, injury, trauma, or time—leakage and loss of control can chip away at a man’s confidence, activity level, and even his identity. But yoga can offer something powerful in return. As someone who lives openly in diapers and practices yoga daily, I’ve seen how this practice can transform the relationship between body, breath, and shame. Some people might call them absorbent garments or products for bladder protection. But let’s be honest—they’re diapers. And that’s not a dirty word here. It’s just part of how I live, move, and care for my body. Yoga isn’t about perfection or performance. It’s about healing—physically and emotionally. 🩺 What Causes Male Incontinence? Common causes include: Prostate surgery Nerve damage Injuries, Trauma or PTSD Aging and weakened pelvic floor muscles Many men respond with silence. Or withdrawal. Or isolation. I responded with yoga. 🌿 How Yoga Helps Men w...
Read more