A 4-week series exploring the wild world of your pelvis
Tuesdays, October 6–27 from 6:30–8:00pm
In-Person at Held Space (960 Manhattan Avenue in Greenpoint, Brooklyn)
Registration: $175 for 4 week series
*Two spaces are available at a reduced rate of $135 for those who are under-resourced
Do you live with pelvic pain, endometriosis, a tight pelvic floor, or pain during sex?
This 4-week movement + breath series helps you understand your pelvis, release tension, and build practical tools for pelvic health.
For many of us, the pelvic area can be a source of discomfort, trauma, or disconnection. In a time of misinformation, reduced access to essential healthcare, and growing threats to bodily autonomy, it’s more important to educate ourselves and know how to care for our own bodies. Let’s gather with others interested in creative, holistic approaches to pelvic health. It’s possible to build a new relationship with your pelvis through breath, awareness, and movement. You’ll develop healthy, sustainable practices to enhance pelvic health.
Who is this series for?
This series is designed for anyone experiencing pelvic floor challenges, and may be especially beneficial if you live with:
Pelvic pain (vaginismus, vulvodynia, prostatitis or related conditions)
A high-tone (or tight) pelvic floor
Endometriosis or adenomyosis (suspected or diagnosed)
Gender affirming surgeries/practices that affect your pelvic region
Pain or discomfort during sex (solo or partnered)
Chronic tension in the hips, lower back, or pelvic region
You do not need to have a specific diagnosis or concern to participate. You may simply want to build more body literacy, explore movement and breath, and develop intimacy with your pelvis. While this series does not offer medical advice, it can be a great compliment to the medical care you receive.
What makes yoga for pelvic health different?
This is not a traditional yoga class. It's an opportunity to learn more about your own body, ask questions, experiment, and develop a deeper relationship with your pelvis.We approach it with slow, focused movements designed to release tension and promote ease within the pelvic floor and surrounding muscles (such as the glutes, hamstrings, and psoas.) This series focuses on creating a balanced relationship with your pelvis, helping to reduce discomfort and improve function.
What will you learn?
Pelvic Anatomy & Awareness: Gain a deeper understanding of the bones, muscles, and organs within your pelvis.
Breathwork & Nervous System Regulation: Learn techniques to help regulate your nervous system, which plays a crucial role in pelvic floor health.
Dynamic Movement & Stretches: Explore gentle yet effective movements and stretches to release tension and restore flexibility in the pelvic area.
What people have said:
“Sasha's ‘Yoga for Pelvic Health’ course provided a ton of knowledge that has been really helpful in creating a home practice that works for me.” - Yoga for Pelvic Health participant
“So much about my body and my pain felt demystified and normalized; and the movement felt accessible and attainable. I always left feeling much better than when I came to the mat, I could not recommend it enough.” - Yoga for Endometriosis participant
Course Structure:
Class 1: Anatomy + Awareness
Reclaim anatomy from a liberatory lens— not to restrict or label our bodies, but to more deeply understand them. Understand the structure and function of your bony pelvis, pelvic floor muscles, and connected muscles.
Class 2: Diaphragmatic Breathing + Pelvic Floor Mapping
Can you differentiate the front, back, and sides of your pelvic floor, and which areas hold more discomfort? Build awareness of this vital area and learn how to do “pelvic floor drops” and “3D breathing.”
Class 3: Dynamic Movement + Gentle Stretches
We’ll explore how to engage our muscles without clenching. Release tension and increase mobility through specific movement. Learn how to adapt common asana (poses) to focus on your pelvic floor.
Class 4: Nervous System Regulation + Rest
Learn about the nervous system’s role in chronic pain and pelvic function, and cultivate balance for both your nervous system and pelvic floor. Practice techniques for down-regulation and learn how to shift from the pain cycle to the relief cycle
By the end of this series, you'll have a richer understanding of your pelvis, as well as practical tools for maintaining pelvic health. You’ll also discover how the broader practices of yoga—such as mudras, pranayama, and asana—can positively impact pelvic function.
Course Details:
This is a trans affirming space welcoming all bodies, anatomy and genders. Gender inclusive language will be used.
Accessibility: The space is wheelchair accessible. Practicing from a wheelchair, chair, or reclined on a mat are all welcome. Accommodations will be met to the best of our ability.
Covid safety: Masks are welcome but not required. Please stay home if you are sick.
Reduced Rate: Two spaces are available at a reduced rate of $135 for those who are under resourced. Please fill out this form if you would like to apply.
No prior yoga experience is necessary—this series is designed to be gentle, inclusive, and adaptable to your body’s needs.
Extras:
Optional readings and activities between sessions
Access to a community created guide of pelvic health care providers
Create a deeper connection to your body and learn essential tools to support your pelvic health.
About Sasha:
Sasha Sigel (she/her) is a white, queer, cis woman who offers yoga as a powerful tool for self-healing, liberation, and collective transformation. With a focus on exploration and personalization, Sasha honors the student as the expert on their own body.
As someone living with endometriosis and chronic pelvic pain, Sasha has experienced firsthand how yoga can be an essential part of recovery. She draws from her personal practice and professional training to support others struggling with pelvic health. Sasha is a graduate of Leslie Howard’s Pelvic Floor Yoga Training and The Trauma Center at JRI’s Trauma Sensitive Yoga training. She also works as a Reiki practitioner and abortion doula.