Soft Spring Activation

Hello lovely Yoga Mamas,

September in the southern hemisphere carries a different kind of energy - a soft, subtle awakening, a sense of life beginning to move again after the cooler dormancy of winter. Often it does so quietly, steadily, almost sneaking up on us…but sometimes it seems to move from nothing into full bloom overnight.

It’s a season of activation, but not the kind that demands intense effort - more like the way a seed stirs beneath the soil before it breaks the surface.

This month, we’re exploring that idea inside the pelvis — the gentle awakening of the body’s kinetic chain, and the interaction of various muscle groups that contribute to optimal pelvic and deep core function. I hope you’re as excited as I am – think subtle-through-to-strong, warm and intentional movements that prepare the body for more… More resilience. More strength. More babies (if that’s where you’re headed). More positive birth experiences. More informed postpartum recoveries. More, full stop.

Before we go on to this month’s pose advice, however, I have two exciting new things to share:

First, I’m now featured on Insight Timer! If you haven’t heard of it, it’s an incredibly useful app that started mostly revolving around meditation tracks, then expanded into all sorts of spirituality and physical and mental wellbeing practices in a variety of video, audio and musical formats. If you’re keen to check out what I’ve got up there so far, here they are, in no particular order:

Breastfeeding Support Meditation | Emma McGrath

Postpartum Box Breathing And Affirmations - Stress Or Anxiety | Emma McGrath

Prenatal Box Breathing And Affirmation For Birth Preparation | Emma McGrath

Letting Go Meditation - TTC Pregnancy And Postpartum | Emma McGrath

The Breath That Changes Everything- Pregnancy And Postpartum | Emma McGrath

Now, that video at the bottom is also on YouTube, but it’s so important to know before, during and after a pregnancy, I’m trying to share it far and wide.

If you find these useful, please help share these links with other Mamas and let them know they can follow me on Insight Timer, YouTube, Facebook or Instagram to keep up with latest news. Or better still, sign up to this newsletter and hear everything as it happens.

Stay tuned for more tracks on Insight Timer in future – and feel free to reply and let me know what you’d love more of in your life.

Second, you’ve possibly already done my free mini-course, and if you have, I thank you for tuning in and I hope you enjoyed. This is your final reminder that this month, anyone who has done the course and leaves a review* will go in the draw to win one of my courses for free. Three winners will be chosen on 1 October, and they will be notified by email, receiving free access to the online course of their choice – course info is available here.

There’s only a few days left - even if you did the course earlier in the year, leaving a review now will still get you an entry in the prize draw.

*Review information was available in the Day 5 email for the mini-course, but in case you’ve forgotten, you could leave one via Facebook, Google or by email to [email protected] (reviews via email I can anonymise, if you request it).

Now, onwards to find out more about the role the muscles in and around the pelvis play in the kinetic chain (short definition: ‘it’s all connected’, or as they say in the popular kids song ‘the foot bone’s connected to the…leg bone…leg bone’s connected to the hip bone…’).

🌿 Monthly inspiration: awakening the kinetic chain

Around the pelvis lives a beautiful network of muscles that work together to create stability, support, and ease:

• TA (transverse abdominis)
• Pelvic floor
• Glute medius + glute max
• Adductors
• Deep hip rotators
• Hamstrings (often forgotten, but deeply important)

When these muscles share the load, the pelvis feels steady, supported and spacious. When one link weakens, another steps in — sometimes too much.

Symphysis Pubis Dysfunction is a good and common example of this: often it’s not ‘just’ one muscle causing the issue, but an imbalance between muscle groups can certainly exacerbate symptoms. A chain where one link is overworking and another is underworking is far less than ideal.

But the beautiful thing is that the kinetic chain responds incredibly well to small but regular activation that improves muscle firing – and memory – over time.

This month’s poses each carry a thread of activation. Consider these like a soft spring awakening for your pelvic support system.

🌸 Pose of the month

Pre-conception: Bridge variation (hamstring bias) – see it here

Lie on your back with knees bent, feet flat on the mat about 2 hand lengths away from the buttocks.

Option: place a block or bolster under your sacrum for gentle support, or between thighs to increase adductor activation.

Exhale to roll up through the spine into bridge.

Press the heel down and imagine dragging it toward you (it won’t move — but your hamstring will fire).

Options: small pulses with the pelvis, or lift one leg so toes point away from the body, or lift so toes point to the sky.

Keep the pelvis steady and breath warm. Hold for 5–8 slow breaths, then switch sides.

Benefits

• Strengthens hamstrings to support pelvic stability + encourages balanced activation across glutes/deep rotators
• Gently awakens TA + pelvic floor through reflexive co‑activation
• Supports circulation and warmth in the pelvic bowl
• A grounding TTC posture that blends strength with softness

Contraindications

·         Avoid if experiencing acute low‑back pain or hamstring strain.

·         Rest onto a prop if recovering from abdominal tenderness.

Pre-natal: Side‑Lying Clamshell – see it here

Lie on your side with knees bent and a pillow, blanket or towel (or even just your arm) supporting your head. Option: prop yourself on an elbow if preferred.

Keep feet together, in line with the buttocks. Ensure ribs and pelvis are each stacked (top side is not in front or behind compared to lower side).

Gently exhale and hug the lower belly in (only to comfort – gentle on Bump), then lift the top knee on an inhale, keeping the pelvis steady. Lower with control on the next exhale.

Option: add a pillow between the thighs to squeeze before the next lift, increasing adductor activation.

Repeat for around 8-10 breaths if comfortable, then switch sides and repeat.

Benefits

• Strengthens glute medius (key for pelvic stability, excellent for SPD and sacro-iliac joint support)
• Activates deep hip rotators without compression
• Encourages gentle TA + pelvic floor coordination
• Safe across trimesters
• Helps support functional movement - without increasing shear forces that may exacerbate SPD

Contraindications

Reduce the range of motion if pelvic pain increases – if it’s still not helping, rest and consider an alternative pose.

Add extra cushioning for support under Bump or knees if needed.

Post-natal: Heel slides – see it here

Lie on your back with knees bent, feet flat on the floor around 1 hand length away from the buttocks.

On an exhale, gently lift pelvic floor + hug in the lower belly (TA activation), then slide one heel away from the body, keeping pelvis steady.

Inhale to return.

Start with heel on the mat, and if able to manage internal pressure (no midline doming/’bread loaf’ appearance), option to hover the whole leg off the mat.

Repeat 6–8 times per side.

Benefits

• Re‑connection with the body’s deep core coordination
• Supports pelvic floor and core recovery
• Encourages balanced activation across hip flexors, adductors, glute medius, and hamstrings
• Builds confidence before returning to higher‑impact exercise

Contraindications

Wait until >6–8 weeks postpartum (especially after c‑section). Reduce range or avoid if heaviness, doming, pain, or breath‑holding occurs.

💬 I’d love to hear from you

If one of these poses helps you feel a little more awake, a little more supported, or simply more in your body this month, please reply and let me know. Your reflections help shape this community and guide the practices I create for you.

And if you’re craving longer, guided practices that weave breath, comfort, strength, and emotional steadiness together, my online courses — Preconception Peace, Prenatal Presence, and Postnatal Poise — are always here for you.

I’m also quietly exploring ways to bring these deep-core-to-pelvis kinetic chain ideas together into a longer asana sequence for premium Insight Timer subscribers. Newsletter readers will always be the first to know when something new is ready, and in this case, you might also get the first (and only) chance to see it free before it goes to premium...so stay tuned in coming months.

🌿 Until next time

May your breath warm your body, your body awaken your strength, and your strength remind you of the Mama you are becoming.

With love, — Emma