Alice In Yoga Pants

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...

Part of the Soft Strength Series by Alice in Yoga Pants For a long time, I treated my body like a problem to solve. If I could just hold tighter. Control more. Hide better. Strengthen harder. That was the mindset I brought into movement, into clothing, into yoga and especially into living with incontinence. But the day everything changed wasn’t the day I got stronger. It was the day I stopped fighting . The Mistake I Didn’t Know I Was Making Like a lot of people, I thought strength meant effort. More engagement. More tension. More discipline. When my body leaked, I tightened. When my clothes felt vulnerable, I layered harder. When I stepped into leggings, I braced. I didn’t realize I was living in a constant low-level clench, physically and emotionally. And no amount of strength grows well in clenched soil. Yoga Didn’t Teach Me Strength, It Taught Me Permission The first real shift came during a quiet yoga class. Nothing dramatic. No breakthrough pose. Just a mo...

Part of the Soft Strength Series by Alice in Yoga Pants If there’s one question, I get more than any other, it’s this: “Okay… but what do you actually wear?” Not in theory. Not in product descriptions. But real life,  yoga class, errands, long days, busy schedules, movement, leaks, confidence, and softness all included. So today I’m sharing my exact layering setup,  the one I rely on when I need to move freely, stay protected, and feel like myself from morning practice to afternoon coffee. This isn’t about hiding. It’s about working with your body so you can stop thinking about leaks and start living. 🌸 The Philosophy Behind My Layers Before we get specific, here’s the mindset shift that changed everything for me: Each layer has a job. No layer should fight another. When layers compete, tight elastics, stacked waistbands, compression on compression, discomfort shows up fast. When layers cooperate, everything softens. That’s the goal. 🩵 Layer 1: The Diaper ...

Part of the Soft Strength Series by Alice in Yoga Pants There’s a moment every padded yogi knows well. You slip into your leggings, smooth the waistband, take one breath… and immediately wonder: “Is this too puffy?” “Is my diaper too obvious?” “Do I look bulky?” If you’ve ever asked those questions, welcome to something I call the Soft Belt,  the relationship between your diaper, your waistband height, your leggings, and your confidence. When you understand how these pieces work together, everything feels lighter. Softer. Easier. And suddenly your leggings don’t just fit. They belong on you. 🌿 Step 1: Start With a Diaper That Matches Your Movement Your base layer matters. Not because of hiding, but because of harmony . If you’re going to yoga or Pilates, choose a diaper that: • has a high-rise fit • holds shape as it warms • has firm-but-flexible wings • creates smooth lines under stretch fabrics A diaper that collapses or bunches creates the “bulky” feeling, not...

Hi loves, it’s Alice 💗 My Atlantic Pocket Yoga Shorts from Ame Yoga Clothing arrived today, and I couldn’t wait—I slipped them on and took them straight into an afternoon class. And oh my goodness… these might be some of the most comfortable shorts I’ve worn in ages. The fabric is soft, breathable, and has just enough hold to feel supportive without ever feeling tight. They move beautifully—every stretch, every twist, every bend felt natural. The cut is smooth and flattering, and the light compression gives them that “just-right” hug that makes you feel put together the second you pull them on. What I really appreciated, though, is the design. The high, wide waistband stayed in place the entire class—no rolling, no digging. And the pockets? Roomy, practical, and somehow still sleek. They added function without adding bulk, which is a small miracle. Now, for my padded friends—yes, I always keep it real. I wear diapers daily for medical reasons, and I need activewear that works with me,...

There’s something magical about that moment after yoga — when the movement settles, your breathing softens, and the body feels both grounded and light. That’s when I shift from practice to pampering. For me, it starts with a fresh diaper and a deep exhale. 🩵 The kind of softness that says, “You did enough today.” Then I slip into my lavender sports bra — that first gentle hug that reminds me to breathe — followed by smooth, stretchy leggings that hold everything just right, and finally a cozy hoodie that feels like a reward for showing up. Thursday Layers is about celebrating those quiet transitions that carry us through the week — the shift from mat to outfit, strength to softness, motion to stillness. This week’s layer isn’t about performance or polish; it’s about presence. Taking the time to reset, refresh, and wrap yourself in what feels most like you — inside and out. 🌸 After practice comes pampering. A fresh diaper, soft leggings, and my favorite hoodie — that’s how I re...

  It’s been a while since I’ve shared as Alice in Yoga Pants , but lately I’ve felt that familiar pull — that mix of softness, strength, and self-acceptance that started this whole journey in the first place. When I looked back at what resonated most with all of you, it was clear: the stories that mattered were about comfort and confidence — about learning to move, stretch, and live in our bodies as they are. Three of the top posts were about leggings and diapers; the other two about the pelvic floor and incontinence. Together, they tell a story of wholeness — of finding courage where others expect shame, and freedom where there’s often silence. So, moving forward, Alice in Yoga Pants will focus more deeply on those two threads — the visible and invisible layers that shape confidence: 🌿 Fitness Friday: practical, playful posts on yoga, leggings, and managing the VDL (Visible Diaper Line) with style and self-assurance. 🌸 Support Sunday: deeper reflections on the pelvic flo...

  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...

  Wide-legged stance, powerful but soft—strength with openness Welcome back to Support Sunday ! We’re in the middle of Cycle Two: Soft Strength & Release , and this week, we step into one of the most empowering postures of all: Goddess Pose . It’s a shape of power, openness, and grounding—like sitting on a throne made of your own strength. But here, power doesn’t come from clenching or forcing. It comes from balance, breath, and softness. 🧘‍♀️ How to do it: Begin standing with your feet wider than hip-width apart. Turn your toes out about 45 degrees. Bend your knees and lower into a squat, keeping your spine tall. Bring your hands together at your heart, or extend your arms out wide, elbows bent, palms open. Relax your shoulders and breathe steadily. 🕊️ Duration: Hold for 3–5 breaths , or longer if you feel steady. You can rise up and return to it for several rounds. 💞 Note: “Strong thighs, open hips, soft breath—this is your throne, baby. Sit in...

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...

Some of the best evenings begin when you're still glowing from yoga—body warm, spirit soft, and heart just open enough to be brave. After class this week, I went home and slipped into a look that felt exactly right: my boxwood wine Old Navy yoga pants, a cropped sweatshirt to match, and those sweet black ballet flats with the dainty little strap. But what really pulled it all together? A pale pink longline sports bra peeking out just enough to say, yes, I’m a little flirty too. I met a couple of the ladies from class at the wine bar—and the second I walked in, the compliments started flying. “Alice, stop! ” “Look at you!” One of them gave me a playful pat on the bottom and said, “You’re seriously too cute.” Then came the classic tease: “The only thing you're missing is heels.” But when she glanced down and saw the sweet little ballet flats with their strap, she paused, smiled, and said, " Never mind. These are girlier yet." And then—oh yes—they spotted it. “You ...

  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 ...

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 ...