Pelvic Floor Power: Exercises That Actually Work
When it comes to pelvic floor health, most people think "Kegels"—but the truth runs deeper. The pelvic floor doesn’t work alone. It’s part of a larger system involving your breath, posture, sensory awareness, and emotional state. That's why Banyan and Nomad’s Balance Program focuses on a broader, more functional approach—not isolated muscle contractions. (Note: While supportive, this is not specialized pelvic floor therapy.)
The Problem with Only Doing Kegels
Kegels have a role, but they're not the whole story. Many people perform them incorrectly—holding their breath, clenching their glutes, or gripping instead of coordinating with the diaphragm and posture. Others don't need strengthening at all—they need relaxation and mobility.
Just like jaw clenching often signals stress elsewhere, pelvic floor gripping is often a response to nervous system overload. Science confirms: when you clench your jaw, you’re likely clenching your pelvic floor too. We address this at its root—through nervous system regulation, body awareness, and integrative movement.
Movement + Breath: The Smarter Combo
Breath is the bridge between your mind and muscles. When you inhale, your diaphragm lowers—and your pelvic floor gently lengthens. When you exhale, they both lift and support your core naturally.
Our Balance Program teaches breath-led movement strategies like 360 rib expansion and low-pressure core activation to restore this natural rhythm. By syncing breath and body, you improve not only pelvic health but also emotional regulation and spinal stability.
The Magic Circle: Your New Favorite Tool
The Pilates Magic Circle is a small but mighty prop. Using it between your knees, ankles, or hands helps fire up inner thigh muscles, align your pelvis, and create feedback loops that retrain core activation.
Exclusive Magic Circle flows in the Balance Program use low-impact, breath-integrated drills to help you connect your hips, thighs, and pelvic stabilizers in a functional, intuitive way—building awareness, not just strength.
Sample Pelvic Reset Routine
Try this gentle reset to support balance and body awareness:
Supine Breath + Release: Lie on your back, knees bent. Inhale deeply into ribs and pelvis; exhale with a soft "shhh" to feel the pelvic floor respond.
Bridge with Inner Thigh Squeeze: Magic Circle between the knees. Exhale, squeeze, and lift hips slowly. Repeat 10x.
Seated Forward Fold with Belly Drop: Sit tall, hinge forward, relax your belly completely, and breathe deeply for 1-2 minutes.
This blend of breath, release, and activation promotes dynamic function.
How the Balance Program Cultivates Body Intelligence
Our Balance Program isn’t about endless reps or one-size-fits-all advice. It’s about understanding your own body, responding with kindness, and building resilient strength from the inside out.
You’ll learn how posture, breath, and subtle muscular coordination create the real foundation for pelvic health—and gain practical tools that fit naturally into your life.
Ready to Build a Smarter, Stronger Foundation?
Strong, functional pelvic health isn’t just about muscles—it’s about the whole system. Breath. Movement. Awareness. Confidence.
✨ Join the Balance Program with Elena Rozmina Marian and discover how mindful movement can support your body’s true power.