Breathe into your lower back.
Online, on-demand classes for women with vaginismus, including yoga, breath work, and strengthening exercises.
Cozy Vibes (15 min)
In this Yin-ish class, our goal is to relax and snuggle in. It’s great for winding down after a long day or in preparation for dilating.
Props recommended: Bolster, blankets, block(s)
Put a Little Love in Your Feet (10 min)
Did you know there is a relationship between the fascia in your feet and your pelvic floor? Relax and soften from the ground up in this foot focused practice.
Props recommended: Small MFR ball or golf ball
Get (a Little) Primal (12 min)
This practice guides you through different movement patterns that can help balance the nervous system if you feel stuck in fight/flight or if you need to get yourself out of freeze/fawn.
Props recommended: Wall
Holy Hips (28 min)
Release tension in your hips, groin, and inner thighs with this set of gentle movements and stretches.
Props recommended: Blankets, bolster, block, chair, MFR optional
Head to Toe Yin (18 min)
This relaxing practice is great for before bed, in preparation for dilating, or anytime you want to decompress.
Props recommended: Wall, blankets
Yin for Hips (28 min)
Release tension in your hips, groin, and inner thighs with this series of Yin postures.
Props recommended: Blankets, bolster, block, chair, MFR optional
80’s Glutes (10 min)
In less than 10 minutes a day, strengthen your glutes, inner thighs, and outer thighs to support your pelvic health.
Props recommended: None
Open Heart Yin (25 min)
Tight chest? The tension we hold throughout our bodies can be reflective of patterns of holding and bracing, which can ultimately influence our pelvic floor. Release pent up tension in your heart, chest, and sides of the body with this relaxing Yin practice.
Props recommended: Blankets, bolster, blocks
Hip Mobility (30 min)
Tight hips? Take a 360 degree approach to hip health with these movements that will help with mobility, range of motion, and tension release.
Props recommended: Blocks
Throat and Jaw Release (34 min)
Did you know your pelvic floor and your jaw are connected through facia? Release tension in your chest, throat, and hips with this relaxing practice.
Props recommended: Blankets, bolster, blocks, chair, MFR ball
Soften Your Psoas (9 min)
Anyone else have a tight psoas that impacts their pelvic floor? Can’t be just me. Soften your psoas and connect to your diaphragm to breathe easier and relax your nervous system with this practice.
Props recommended: Blankets
“[Yoga for Vaginismus] taught me to slow down to speed up, find success in resting, and make positive connections with such private parts of my body and my life. I didn't realize how interconnected literally everything is, and that healing each piece little by little makes for big progress in my vaginismus journey.”
— Rebecca, Yoga for Vaginismus user