Yoga for Sleep and Pelvic Health
Seated Forward Fold Pose with Dr. Jenn Gelfand, PT, DPT, E-RYT
I want to share something that’s been coming up a lot lately both in the clinic and in my own life, and that’s sleep. More specifically, how closely our sleep and our nervous system are tied to our pelvic health.
We all know sleep is important, and at Root To Rise, we see firsthand how lack of quality rest can show up in the body. Increased pelvic tension, bladder urgency, constipation, anxiety, even pain, can all be signs that your nervous system isn’t getting the rest it needs.
This month, I created a gentle yoga flow to help you unwind before bed. It’s something I often use myself on nights when my mind is racing or my body feels a little “on edge.” The sequence is all about slowing down, softening, and helping your nervous system shift into a rest-and-digest state. That’s where real healing happens.
When we sleep well, our pelvic floor muscles can let go of unnecessary tension. Our digestion and hormones regulate. And our entire system becomes more resilient.
So if you’ve been feeling depleted, wired-but-tired, or just not quite yourself, I hope you’ll take 20–30 minutes to try this flow. Even a few of the poses can make a difference. Your nervous system, your pelvic floor, and the rest of your body will thank you for it.
Be gentle with yourself and enjoy!
~Dr. Jenn
Sleep Supportive Yoga Flow🌙
Duration: ~20 minutes
Props Needed: Yoga mat, bolster or pillows, blanket, optional eye pillow
Supta Baddha Konasana (Supported Butterfly)
Close your eyes and take slow, deep breaths.
Stay for 3–10 minutes, focusing on releasing tension from hips and inner thighs.
Cat-Cow
On hands and knees, flow with the breath:
Inhale: Arch your back, lift head and tail (Cow).
Exhale: Round the spine, draw navel in (Cat)
Balasana (Child’s Pose)
Knees wide or together. Rest your torso over a bolster or stacked pillows.
Arms can extend forward or rest by your sides.
Focus on the movement of the breath in your back body.
Paschimottanasana (Seated Forward Fold)
Sit with legs extended. Inhale to lengthen the spine.
Exhale, fold gently over your legs. Use a bolster or pillows to rest your chest.
Let go of effort. Allow your breath to deepen naturally.
Viparita Karani (Waterfall or Legs Up The Wall Pose)
Lie on your back with legs extended up a wall or over a chair/sofa.
Place a folded blanket under the hips if needed.
Rest your arms open, palms up. Optional: eye pillow over eyes.
Benefits: Calms the heart rate, eases swollen feet, lowers cortisol.
Pose: Savasana (Final Relaxation into sleep)
Let your body be completely supported.
Focus on relaxing each part of the body, starting at the feet and moving up to the head.
Final Tips
Dim lights or practice by candlelight
Play soft music or a guided yoga nidra track.
Avoid screen time one hour before and after practice
Pair with chamomile or magnesium tea for extra benefit
At Root to Rise Physical Therapy & Pelvic Health, we believe in a holistic approach to physical therapy. Our Acupuncturists are specialized in treating hormone conditions and fertility support. We are located in Scarborough, Saco, and Bath, and are here to support you!
Interested in working with Dr. Jenn for private integrative yoga?