Alice In Yoga Pants

A variation of Legs-Up-the-Wall without the wall—portable, comforting, deeply grounding Welcome back to Support Sunday ! We’re in Cycle Two: Soft Strength & Release , and this week brings one of the simplest yet most comforting poses: Legs Over Bolster . If Legs-Up-the-Wall feels too formal or you don’t have a wall handy, this version is your soft, portable alternative. It’s perfect for your living room, bed, or yoga mat—and it offers the same grounding benefits with even more ease. 🧘‍♀️ How to do it: Lie on your back on a comfortable surface. Place a bolster (or two stacked pillows) under your knees. Stretch your legs out so they drape over the bolster, feet falling gently open. Rest your arms by your sides, palms up, or place your hands over your belly for extra grounding. Close your eyes and breathe deeply. 🕊️ Duration: Stay for 5–10 minutes , or longer if you’d like. Focus on letting your thighs, hips, and pelvic floor soften with each exhale. 💞 No...

  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...

Just a little reminder from me, Alice in Yoga Pants. 🌸 When incontinence first entered my life, I’ll admit—I did what so many of us do. I stayed up late at night with my phone, Googling every possible cause, reading medical articles I barely understood, and scrolling through endless posts online. It felt like if I could just find the right explanation, I’d finally feel in control. But here’s what I’ve learned: searching like that rarely brings peace. It usually brings more confusion, more fear, and sometimes even shame. What does help? This community. Here, we can share the “how” with each other: What diapers, pads, or covers actually work. How to care for our skin and prevent irritation. Which clothing choices or layering tricks make us feel confident. Even yoga stretches, breathing, and routines that make daily life softer. That’s the beauty of being together—we get to swap ideas, lift each other up, and remind ourselves that we’re not alone. But the “why”—the r...

  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 ...

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 ...

Pelvic floor health isn’t just a “women’s issue.” For men, a strong and flexible pelvic floor supports vital functions like bladder and bowel control, sexual performance, and even core stability. Whether you’re managing incontinence, pain, or just looking to better connect with your body, yoga offers an accessible and powerful way to support these muscles. According to Dr. Susie Gronski, a physical therapist specializing in male pelvic health, practicing yoga with mindful engagement of the pelvic floor can improve coordination, function, and even pleasure. She suggests that men try engaging the muscles around the genitals as if they were holding back urine—or imagine drawing the base of the penis gently inward. These subtle cues help build awareness and strength where it matters most. Incorporating coordinated contractions—tighten for one second, release for one second—during certain poses can mirror the muscle activity that occurs during ejaculation. This kind of practice may help imp...

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 ...

  Welcome to Support Sunday , where we explore yoga poses that build inner strength and gentle confidence—especially for those of us living with incontinence, pelvic floor challenges, or a padded little secret under our leggings. This week’s pose is steady, simple, and oh-so-empowering. It reminds us that we can be soft and strong, gentle and grounded. Let’s rise into Chair Pose together. 🧘‍♀️ 5. Chair Pose (Utkatasana) with Pelvic Floor Engagement How to do it: Start standing tall with your feet together or hip-width apart. Inhale, then bend your knees as if sitting into an invisible chair behind you. Keep your chest lifted, arms reaching up or forward. Engage your core gently and softly lift your pelvic floor—like you're drawing up from deep within. Focus on length through your spine and try not to let your knees push past your toes. 🕊️ Duration: Hold for 3–5 breaths , or longer if you're feeling stable. Rest and repeat if desired. 💞 Note: “Strong thighs, li...

Welcome back to Support Sunday , the softest little corner of the week—where we explore yoga poses that hold, heal, and support your beautiful body, especially if you live with incontinence or pelvic floor tension. This week’s pose is a favorite —not just for how it helps the body, but for how it helps the heart. It’s playful. It’s freeing. It’s like rolling around in joy. And it’s very special to me… I just loves this pose. 🧘‍♀️ 4. Happy Baby Pose (Ananda Balasana) How to do it: Lie on your back. Bend your knees toward your chest and reach up to grab the outsides of your feet with your hands. Let your knees fall open, and your feet flex toward the ceiling. Gently rock side to side if it feels good. If holding your feet is too much, you can hold your ankles, calves, or use a yoga strap. Just find your version. 🕊️ Duration: Hold for 5–8 soft breaths , or longer if you're enjoying the wiggles and release. 💞 Note: “Just like Alice—giggle if it tickles and let your hips...

  By Alice, a Army Vet in yoga pants and diapers who’s been there. When people think of veterans, they don’t picture adult diapers. But maybe they should. Because the truth is, many of us come home from service with wounds—visible or not—that leave us struggling with bladder control, PTSD, and a medical system that’s often more ready to hand us a mop than a real solution. I know, because I’ve lived it. I’m a U.S. Army veteran. I also live with severe urinary incontinence. My condition was made worse by going undiagnosed at first and then the medications I was prescribed. At first, I tried to tough it out. I felt ashamed. I fought every instinct I had just to admit I needed better support than what the VA offered. They gave me Depends—cheap, ineffective, and nowhere near enough to manage my full nighttime voids. I was waking up soaked, cold, and angry. It wasn’t just about being wet—it was about feeling dehumanized. Like I didn’t matter enough to be dry. Like I was supposed to just ...

  Welcome back to Support Sunday , our weekly pause to spotlight poses that help support healing, softness, and inner strength—especially for those of us living with incontinence, pelvic tension, or just a need to feel safe in our bodies again. This week, we’re inviting in gentle movement. Nothing forceful—just breath, rhythm, and flow. Meet your new favorite morning friend: Cat-Cow Pose . 🧘‍♀️ 2. Cat-Cow Pose (Marjaryasana–Bitilasana) How to do it: Start on your hands and knees, with your shoulders stacked over your wrists and your hips over your knees. Inhale (Cow Pose): Drop your belly toward the mat, lift your tailbone and chest, and gaze slightly up. Exhale (Cat Pose): Round your spine gently, tuck your tailbone, and draw your belly in as your head tucks toward your chest. Flow between these two poses, letting your breath guide the movement. 🕊️ Duration: Repeat for 6–10 rounds , slowly and softly. 💞 Note: “Let this be a soft massage for your belly and p...

✨ 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...

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...

There was a time when I didn’t know if I would ever feel safe in my body again. I don’t just mean physically. After a traumatic accident during my time in the military, I was left with broken bones, internal injuries, and pain that ran deeper than any X-ray could show. I had emotional wounds—anxiety, depression, panic—that no one could see. And I had scars that people could see… the ones that made me want to hide my body, shrink myself, disappear. I didn’t know how to move forward. My body felt like a stranger, and my mind became a battlefield. But then, slowly, something began to shift. I don’t remember the exact moment yoga came into my life—it wasn’t some grand awakening. It was more like a whisper. A quiet suggestion. I didn’t believe it could help. How could stretching or breathing possibly fix the mess I felt inside? Still, I tried. I started small. Sitting in stillness. Lifting my arms. Noticing my breath. It felt foreign at first. Sometimes frustrating. But for the first time s...

What is pelvic floor physical therapy and occupational therapy for men, what to expect during your appointment, and what is included (and not included) as medical manual therapy in our clinic’s assessment and treatment strategy? #AliceInYogaPants #ProudlyPadded #SoftlyConfident #SelfAcceptance #DiaperedYoga #VisibleHealing #SoftnessIsStrength #PelvicFloorHealing #YogaForIncontinence