Alice In Yoga Pants

For many incontinent yogis, the body lives in a quiet state of readiness. Ready for urgency. Ready for leaks. Ready for embarrassment. Ready to react. That readiness often becomes bracing,  a constant, unconscious tightening of the belly, hips, thighs, jaw, breath, and pelvic floor. Even when nothing is wrong, the body stays alert. This post is about learning how to soften that vigilance. Not by forcing relaxation, but by cultivating safety . Why Bracing Happens (And Why It Makes Sense) If you live with incontinence, your body has learned some protective truths: Urgency can come suddenly. Leaks can feel unpredictable. Being unprepared can feel emotionally unsafe. So the nervous system adapts. It braces. It tightens. It stays ready. This isn’t weakness. It’s intelligence. But yoga invites something new: ✨ The possibility that safety can come from softness, not tension. What Practicing Without Bracing Looks Like Unbraced practice doesn’t mean total rel...

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...

There’s a kind of strength we rarely talk about — the kind that doesn’t shout, flex, or sparkle under gym lights. It doesn’t look impressive in photos. It doesn’t get applause. It’s quieter. Closer. A strength that sits under everything else, like the softest base layer you don’t even realize is doing all the work. This week, I found myself thinking about that hidden strength — the kind we build not by pushing harder, but by allowing ourselves to stay supported. The strength you feel, not the strength you perform. For me, it shows up in little moments: When I change into a fresh diaper and feel my body relax because I’m safe. When I pull on leggings that hug instead of punish. When I sit on my mat and take one honest breath instead of forcing myself through a routine I’m not ready for. When I ask for help — even quietly — instead of pretending I’m fine. None of those moments would show up on a fitness tracker. But every single one adds to my real strength — the inne...

Before we start exploring the muscles, movements, and mindful moments of pelvic floor work, let’s take a pause to simply come home to our bodies. So often, those of us living with incontinence learn to brace — to hold tension, to tighten, to protect. We forget that support doesn’t begin with strength; it begins with softness. The pelvic floor, after all, is not a wall — it’s a hammock. It supports, it yields, it moves with us. This week, instead of thinking about “training” or “fixing,” try this: Sit quietly for one minute. Breathe into your lower belly. Feel how the body rises and falls, how the seat of your body meets the surface beneath you. That gentle awareness is support. Here’s to starting this next phase of Alice in Yoga Pants with softness and curiosity — to letting strength unfold, not forcing it. —Alice. Proudly padded, softly confident. #SupportSunday #AliceInYogaPants #PelvicFloorAwareness #ProudlyPadded #SoftlyConfident

  A whole week dedicated to breath awareness and pelvic floor synergy Welcome to the final week of Cycle Two: Soft Strength & Release . Over the past two months, we’ve stretched, strengthened, and softened. Now, we come home to the quiet rhythm beneath it all— the breath . This week, we’re focusing on Diaphragmatic & Pelvic Floor Breathing —a gentle, mindful practice that links your breath to your body’s natural rhythm. It’s subtle, soothing, and incredibly healing. 🌬️ How to do it: Sit or lie comfortably, spine tall or supported. Place one hand on your chest and the other on your belly. Inhale gently through your nose, feeling your belly rise first (not your chest). Exhale slowly through your mouth, letting your belly fall. Once you feel settled, begin to notice the natural lift and drop of your pelvic floor: On the inhale , it gently expands. On the exhale , it softens and releases. 🕊️ Duration: Practice for 3–5 minutes , or as long as ...

Accessible, grounding, and beautifully opening for pelvic circulation Welcome back to Support Sunday ! We’ve built strength, practiced release, and found our balance between softness and stability. This week, we take that balance to the ground with a gentle and empowering shape: Supported Squat (Malasana with Props). This pose is a beautiful invitation to root down, open up, and reconnect with your center—no strain, just steady grounding and breath. 🧘‍♀️ How to do it: Stand with feet slightly wider than hip-width apart, toes turned out naturally. Bend your knees and lower into a squat, keeping your heels supported on a rolled blanket, yoga wedge, or low block. Place a bolster or pillow beneath your sit bones if needed for comfort. Bring your palms together at your chest (Anjali Mudra) or rest your hands on your knees. Keep your chest lifted, shoulders soft, and spine tall as you breathe deeply. 🕊️ Duration: Hold for 5–8 breaths , or longer if you feel steady ...

Spinal release, pelvic reset, deep nervous system calm Welcome back to Support Sunday ! We’re beginning our final phase of Cycle Two: Integration & Breath , where strength, softness, and stillness come together. This week’s pose, Supine Twist (Supta Matsyendrasana) , helps reset your spine, calm your nervous system, and bring soothing circulation through your pelvis. It’s a gentle reminder that sometimes the best thing you can do for yourself is to let your body unwind . 🧘‍♀️ How to do it: Lie on your back and draw your right knee up toward your chest. Gently guide it across your body to the left side, letting your knee rest on a pillow or the floor. Extend your right arm out to the side, palm facing up. Keep both shoulders grounded as you breathe into the twist. Turn your head softly to the right if it feels comfortable. 🕊️ Duration: Stay for 5–8 breaths on each side. Move slowly and return to center between sides. 💞 Note: “Every twist is an exhale...

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: Lie on your side with your knees bent and stacked, feet together. Rest your head on your arm or a small pillow. Keep your hips stacked (don’t roll backward). Keeping your feet together, lift your top knee slightly—like a clamshell opening—then lower it back down with control. 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 s...

  Opens hips, stretches pelvic muscles, builds confidence Welcome to a new chapter of Support Sunday ! We’ve just completed our Restorative Expansion with cozy, supported poses (Weeks 10–12). Now, we gently step into Strength & Flow —inviting movement and confidence back into the body. This week’s pose, Low Lunge (Anjaneyasana) , is all about opening the hips and stretching the pelvic floor with grace. It’s soft strength: powerful, but never harsh. 🧘‍♀️ How to do it: Begin on hands and knees. Step your right foot forward between your hands. Slide your left knee back until you feel a comfortable stretch in the front of your hip and thigh. Keep your front knee stacked over the ankle. Rest your hands on your front thigh, or reach your arms overhead for a fuller stretch. Keep your chest lifted and your breath steady. 🕊️ Duration: Hold for 5–8 breaths on each side. Move slowly when switching legs. 💞 Note: “Let your hips melt open like petals in sunl...

  Finding the right fit for yoga, walking, and diaper-smart confidence Why Leggings Matter When You Move Leggings aren’t just clothes—they’re the stage your body performs on. A fabric that feels great standing still can bunch, ride down, or reveal lines when you start moving. For those of us living padded, the stakes feel even higher: we want leggings that move with us, support discreet comfort, and let us flow with confidence. Fabrics That Move With You Old Navy PowerSoft & Studio Smooth Buttery, mid-compression fabrics that hug without squeezing. Perfect for yoga classes where you bend and twist—these keep their shape and glide right over thicker padding. Fleece-lined leggings Cozy for walks or cooler mornings, but watch heat build-up in long yoga sessions. Great for layering with tunics or oversized sweaters. Lululemon Aligns Famous for softness, but lighter colors can show outlines. Darker tones (navy, wine, black) are yoga-mom staples that keep your confi...

  A gentler, longer hold version of Bridge—emphasizing release over strength Welcome back to Support Sunday ! We’re in Cycle Two: Soft Strength & Release , where each week brings another small gift of rest and gentle power. Last week we softened into Reclined Bound Angle Pose, and today we shift into a restorative version of Bridge. Instead of lifting and holding with effort, we’ll rest on support—learning that sometimes, release is the deepest form of strength. 🧘‍♀️ How to do it: Lie on your back with your knees bent and your feet hip-width apart, close to your hips. Press into your feet and gently lift your hips a few inches. Slide a yoga block (or a stack of folded towels/pillows) under your sacrum. Let your hips settle onto the block, arms resting at your sides, palms up. Relax your jaw, soften your belly, and breathe deeply. 🕊️ Duration: Stay supported for 1 2–15 minutes . Focus on slow, expansive breaths. Feel your pelvic floor soften with each e...

  Welcome back to Support Sunday ! We’re beginning Cycle Two: Soft Strength & Release —and we’re starting with one of the most restorative poses in yoga. This week’s pose invites us to rest deeply, soften our pelvic floor, and feel completely supported. 🧘‍♀️ How to do it: Lie down on your back on a comfortable surface (mat, blanket, or bed). Bring the soles of your feet together and let your knees gently fall open to the sides, like butterfly wings. Place pillows, yoga blocks, or folded blankets under each thigh for support—so you can fully relax. You can also slide a cushion under your head, and even a bolster or pillow under your spine for extra comfort. Rest your arms beside you, palms up. 🕊️ Duration: Stay here for 3–5 minutes , or longer if it feels good. Focus on slow belly breaths and let your pelvic floor melt open with every exhale. 💞 Note: “Butterfly wings resting on pillows—your body is safe, soft, and beautiful. Let the earth hold you ...

Welcome to Support Sunday, where we continue our soft journey through poses that nurture the pelvic floor, calm the nervous system, and remind you that even diapered bodies deserve dignity, beauty, and strength. This week, we’re unfolding. From the curled embrace of Child’s Pose, we now open into stillness, letting the body rest fully. A pose of surrender, softness, and complete release. Let’s lie back together in the healing quiet of Savasana with Diaphragmatic Breathing. How to do it: Lie flat on your back in Savasana. Place one hand on your chest and one on your belly. Close your eyes, soften your jaw, and let your breath guide you. Inhale gently into your belly, then exhale slowly, allowing tension to melt. Option: Rest your legs over a bolster or pillow to ease your lower back. Duration: 5–10 minutes. Note: “In this stillness, feel your breath cradling your pelvic bowl. You are safe, and you are healing.” Closing Reflection Savasana is often called the “final rest,” bu...

Welcome to Support Sunday, where we continue our soft journey through poses that nurture the pelvic floor, calm the nervous system, and remind you that even diapered bodies deserve dignity, beauty, and strength. This week, we’re curling inward. A pose of stillness, of openness, and of elegant surrender. Let’s fold together into the gentle embrace of Child’s Pose (Balasana). How to do it: Kneel on your mat with your big toes touching and knees apart. Sink your hips back toward your heels and fold forward, resting your forehead on the mat. Stretch your arms forward, or let them drape softly by your sides. Option: Place a pillow or bolster under your chest or between your thighs and calves for extra support. Duration: 1–3 minutes, or longer if it feels nurturing. Note: “Curl inward. Feel the earth hold you. In this pose, your back widens, your hips soften, and your whole body whispers: I am safe.” Closing Reflection Child’s Pose (Balasana) is a posture of surrender, but not d...

  Welcome to Support Sunday , where we continue our soft journey through poses that nurture the pelvic floor, calm the nervous system, and remind you that even diapered bodies deserve dignity, beauty, and strength. This week, we’re settling into a soft seat. A pose of stillness , of openness , and of elegant surrender . Let’s unfold together with Cobbler’s Pose . 🧘‍♀️ 6. Cobbler’s Pose (Baddha Konasana) How to do it: Sit on the floor with your spine tall and proud. Bring the soles of your feet together and let your knees fall open like butterfly wings. Hold onto your feet or ankles gently. Let your chest lift and your shoulders soften back. If your hips or knees feel tight, slide a folded blanket or cushion under each thigh for extra support. You can also sit on a folded blanket to elevate your hips slightly. 🕊️ Duration: Hold for 1–2 minutes , breathing deeply into your belly and pelvic bowl. 💞 Note: “Butterfly wings fluttering open—let your pelvic floor breathe wh...

I had physical therapy again today with my pelvic floor specialist, and wow—this week took me deeper than I expected. We focused on four practices: • Pelvic floor engagement and release • Diaphragmatic (belly) breathing • Happy Baby pose with breath • Legs up the wall They sound gentle, right? But I learned how powerful—and surprisingly challenging—they really are. Especially when you’re proudly padded like me. At one point, she gently pointed out that my breathing pattern was working against my pelvic floor. I was unintentionally bracing and pushing down, creating the opposite effect of what I wanted. My body was doing its best, but it needed a softer kind of attention. That moment hit hard. What I’m Learning I’ve always thought of my incontinence as something I just had to manage—diapers, plastic pants, careful planning. But pelvic floor therapy is teaching me to relate to my body differently. Not just to control it, but to understand it. To breathe with it. To soften ...