Support Sunday Pose by Pose Spotlight— Week 15 Side-Lying Clamshell (Yoga-inspired PT)

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Gentle floor strength builder for pelvic stability

Welcome back to Support Sunday! Over the past few weeks, we’ve moved from deep rest into gentle movement—finding that sweet balance where softness meets strength.

This week’s pose, Side-Lying Clamshell, blends yoga and pelvic floor physical therapy. It’s subtle but powerful—strengthening the hips and stabilizing the pelvic muscles that support everyday confidence and control.

🧘‍♀️ How to do it:

  1. Lie on your side with your knees bent and stacked, feet together.

  2. Rest your head on your arm or a small pillow.

  3. Keep your hips stacked (don’t roll backward).

  4. Keeping your feet together, lift your top knee slightly—like a clamshell opening—then lower it back down with control.

  5. Breathe naturally, keeping your belly soft and shoulders relaxed.

🔁 Repetitions:

Do 10–15 slow lifts per side. Focus on smooth, controlled motion instead of speed.

💞 Note:

“Tiny movements can build big strength, baby. Feel how steady and soft your body can be at the same time. Every lift is a quiet yes to yourself.”

🌸 Why it matters for pelvic floor support:

This pose builds the outer hip and glute muscles that help stabilize your pelvis. Strength here supports healthy alignment, balance, and control—especially important for those managing incontinence or pelvic tension.

The movement also encourages gentle engagement of the pelvic floor without strain, showing that strength can come from softness and precision.

💖 Closing Reflection

Strength doesn’t have to be big or loud.
Sometimes it’s a whisper—a small, steady lift, a mindful breath, a moment of quiet effort.

The Side-Lying Clamshell reminds you that healing and power often begin in the smallest of movements.

💬 Try it this week and share your experience or tag me @AliceInYogaPants with #SupportSunday. Let’s celebrate every gentle yes together.

With soft stability,
—Alice 🌿

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


Location: Southern Pines, NC, USA

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