“What before felt like an un-nameable mess became much more visible and easier to work with. I noticed improvements in symptoms of pelvic floor dysfunction immediately, and I am not exaggerating. I also started incorporating subtle focus of intention during regular movements and workouts that are improving my overall health and most importantly my sense of personal empowerment”
“I come to your classes because I am able to tap into a place of calm and mindful relaxation I need to feel good/at peace about myself and all around me... Your classes are sooo easy to follow, easy to feel integrated into. You are a very welcoming teacher and easy to feel comfortable with. One can close his/her eyes and flow with your class so easily. It was the case for me nearly 10 years ago and it is still the case!!”
“My pelvic floor feels better. My walking feels more efficient. My swimming technique uses my glutes now and my neck feels better.”
Pelvic Floor Yoga in Ithaca, NY
Yoga for Pelvic Health & Embodied Mobility
First Saturday of the month: 9:15-10:30am * Starts 1/2/27
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Learn to connect to your pelvic floor during breathing, yoga, exercise and everyday movements.
Improve symptoms of pain or discomfort and get back to the everyday activities that you love.
In this class you will gain confidence in how you’re moving as we stabilize, release and reconnect from the inside out.
Integrative yoga-inspired movement for pelvic floor awareness, core stability, and whole-body ease. This 75‑minute breath-led practice combines functional movement, somatics, core and glute activation, hip mobility work, and restorative poses to support pelvic floor health and integrated mobility. We’ll practice postural alignment, build strength without strain, and cultivate the capacity to soften, receive and reset, supporting sustainable stability from within.
In person or live via Zoom.
All participants receive the class recording so you can revisit the practice and continue exploring the month’s theme throughout the weeks ahead.
Monthly Themes
Each month we’ll explore a focused theme or area of the body connected to pelvic floor health, such as making space for the breath, healthy hip opening, core and hip stability, posture and finding a neutral pelvis, exploring balance and more, deepening clarity and support long‑term integration.
We’ll work with a variety of props and the wall for support, accessibility, and clear feedback, helping you sense alignment, connection, and ease in a grounded and sustainable way.
This class may be for you if you are:
Experiencing pelvic floor dysfunction symptoms
An athlete
On your pregnancy prep through postpartum journey
On the hypermobility spectrum
Looking for ways to bring more intention, longevity and support to your daily movements or yoga practice
*All classes are modified to those students present and requests are welcomed.
From Ilana
I’ve been dreaming of offering a space to learn and connect around the pelvic floor for several years. I was inspired by my own healing journey: working through nagging hip pain in my first post partum experience. Learning strengthening and releasing movement, intentional stretching (instead of over doing it), training in Pelvic Floor Yoga and cultivating patience and persistence in showing up for myself gave me the tools I needed to find a way through.
This work taught me how to support and protect my inner foundation, prevent pain, move with more integrity and connection, and come out stronger and more aware through my second pregnancy, post partum, and beyond.
While this stage of life can shine an intense light on how vital pelvic floor health is, I believe the value of self-knowing to this part of our being is beyond motherhood/parenthood and truly foundational for all humans.
Feeling supported and flexible at our center informs how we show up for ourselves and in the world. I feel clearer than ever that this conversation needs more attention.
I look forward to supporting you on this transformational journey.
For Ilana’s bio click here
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Frequently Asked Questions
Who is this class for?
Anyone interested in cultivating more awareness, resilience, and connection in their pelvic floor, hips, and core. All genders and all bodies are welcome. We will be doing some work on the floor and all practices can be modified for pregnancy or post partum. Please reach out if you have concerns about your ability to participate.
What if I’ve never done pelvic floor practices before?
Perfect! This class is designed for all levels of experience. Like anything else it takes practice and repetition to get confident and comfortable with movements and connections that are new to you. You’ll always be invited to listen to your own body and choose what feels supportive.
Is this a clinical/medical class?
No. This is a movement class blending yoga, breath focus, strengthening and releasing practices. It is not medical treatment or physical therapy. If you’re experiencing pain, prolapse, or another medical condition, please check with your care provider before joining.
What if I can’t be there in person? Will class be recorded?
Life happens! All classes will be offered live and via Zoom. You can sign up just to receive the recording to do on your own time. Recordings will be shared with all participants.
What should I bring?
A yoga mat, comfortable clothing. Props such as blankets, blocks and bolsters will be provided, and there will be chairs available for sitting as needed.