After Release Comes Choice - What Integration Looks Like for the Incontinent Yogi
If you read Release Before You Strengthen and felt seen, you’re not alone.
That post stayed with people because it named something many of us already knew in our bodies: that forcing strength without safety doesn’t work, especially when you live padded, tender, or vigilant.
But release isn’t the end of the story.
It’s the beginning of choice.
Once your body knows it’s allowed to soften, something remarkable happens: you gain options. You’re no longer clenching out of fear or bracing out of habit. You can decide, moment by moment, whether to rest, support, or gently engage.
That’s integration. And it’s where confidence quietly grows.
What “Integrated” Pelvic Floor Practice Really Means
An integrated pelvic floor isn’t strong all the time.
It’s responsive.
It can:
Soften when you sit, rest, or breathe
Support when you stand, lift, or move
Let go again without panic
For incontinent bodies, this adaptability matters more than raw strength ever could.
You’re not training for control.
You’re training for trust.
Signs You’re Moving Into Integration
You might notice:
Less urgency when you breathe deeply
Fewer unconscious clenches during the day
A sense of weight dropping into the mat instead of hovering
Leaks that feel less emotionally charged, even if they still happen
A growing ease with sound, crinkle, or sensation during practice
None of this is linear. Progress often looks like softening your reaction, not eliminating symptoms.
That counts.
Gentle Practices That Support Integration
Try weaving these into your existing practice, not as a routine to perfect, but as invitations:
Breath-led transitions
Move only on the exhale. Let the inhale arrive naturally.Pause before engagement
Before lifting, standing, or holding, check: Am I already clenched?Low-stakes engagement
Engage the pelvic floor at 20–30% effort, then fully release.
The release is as important as the lift.Rest in sound and sensation
If your diaper crinkles, let it. If your breath sighs, allow it.
Integration includes acceptance.
Living This Off the Mat
Integration doesn’t stop when practice ends.
It shows up when:
You walk without bracing
You laugh without apologizing
You trust your protection and stay present anyway
You choose comfort without shame
Strength isn’t proving you can hold it all in.
Strength is knowing you don’t have to.
A Soft Reminder
You are not behind.
You are not doing this wrong.
And you are not required to “graduate” out of diapers to be a real yogi.
Your practice belongs to your body as it is today.
Release gave you safety.
Integration gives you agency.
And from there, if and when you’re ready, strength becomes supportive instead of demanding.
What’s Coming Next on Crinkle & Flow
Alice’s Crinkle & Release Sequence (full written flow)
A “Release or Engage?” body check-in guide
Audio breath cues for public or at-home practice
No rush. No fixing. Just meeting yourself, again and again, with kindness.
🌸 Your Turn
Did anything change for you after focusing on release first?
Have you noticed moments of ease, neutrality, or choice where there used to be tension?
You don’t need a success story to belong here.
Your presence is enough.
✨ Every crinkle on the mat still counts. And so do you.
— Alice in Yoga Pants
#AliceInYogaPants #CrinkleAndFlow #PelvicFloorAwareness #IncontinentYogi #YogaWithDisability
#GentleStrength #ReleaseBeforeStrength #SoftPractice #DiapersAndYoga #TraumaInformedYoga
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