Notes on Pelvic Girdle Pain

for all Matcha Mornings Listeners

Hello Matcha Mornings listener,

Thanks for tuning in and learning what we can do for hip or low back pain (aka Pelvic Girdle Pain).

As promised, I have taken the notes for you. Simply enter your name and email below and you will get those right away.

Let me know if you have any questions.

If you are a yoga teacher, movement educator or healthcare professional — you can join Pelvic Health professionals and learn more about all kinds of pelvic health topics.

Bonus: This button here gives a payment of thanks to Amanda Kingsmith. There’s no fee to you. We just like to thank her for the connection.

Here is the Pelvic Symmetry Sequence that I was talking about on the podcast. A printable version is in the notes I took for you. You can grab that when you enter your name and email above.

This really is my go-to sequence when my pelvis is feeling sensitive and protective.

1. Reclined Butterfly

  • Lie on back
  • Knees bent
  • Soles of feet together
  • Use support to find comfort
  • Notice any pain, stretch, or asymmetry

2. Butterfly Lift

  • Push outside edge of feet into floor
  • Exhale – lift pelvis
  • Inhale – lower pelvis
  • Repeat this 3 times
  • Do not lift if there is pain – instead simply engage lift muscles on each exhale

3. Knee Press

  • Press knees in towards each other on the exhale
  • Relax the press on the inhale
  • Optional slight side to side rock
  • Repeat 3 times

4. Bridge Pose

  • With feet hip distance apart and under knees
  • Lift into bridge on exhale
  • Lower on inhale
  • Repeat 3 times
Repeat full pelvic symmetry sequence 3-4 times.