1:1 Pelvic Floor Care

A personalized, 6-8 week therapeutic yoga and functional movement program for pelvic floor health.

online or in-person with stephanie sandleben

 

tell me, friend

Have you been living with urinary incontinence and assumed that it’s just part of the aging process?

  • Do you schedule your life around where the next bathroom is? 

  • Do you have pelvic pain that’s interrupting the quality of your life, preventing you from spending time doing what you love and being with loved ones?

  • Are you experiencing heaviness in your pelvis that wasn’t there before?

If you’ve answered yes to any of these questions, you have been living and coping with pelvic floor dysfunction. 

Imagine, in just a few short months…

  • No longer living with the thought “what if I have an accident?”

  • Leaving the house without having to bring a change of clothes or worrying about where the next bathroom will be.

  • Feeling confident enough to exercise and not leak.

  • Being free from debilitating pelvic pain.

Imagine finding something that’s effective for your incontinence, has corollary benefits, and works for the rest of your life. 

Regaining this relief, freedom, and wholeness is possible through establishing a regular movement practice tailored to your own pelvic floor health.

 I can help you feel empowered and comfortable in your body, and forge a relationship that is body-positive, so that you can heal and thrive.

Whether it’s incontinence, pelvic floor and lower back pain, or pelvic organ prolapse—these are all conditions that can be addressed with Pelvic Floor Yoga™ breath awareness, and Franklin Method ® fascial training.  

We are told that symptoms like incontinence are part of the aging process or the result of giving birth; and usually no other guidance is given other than to “do your kegels” or “live with it,” which usually involves pads or special underwear for leaks.

And if you’re dealing with pelvic pain—medication may be the go-to.

There is another way!

I offer a holistic approach to pelvic floor dysfunction that can radically improve your pelvic floor symptoms. 

What to Expect in 1:1 Pelvic Floor Care

  • Intake/Initial Session

    Our first session involves assessing the state of your pelvic floor based on current symptoms, breath, and movement patterns. This includes an intake about your physical and emotional history.

    From there we’ll land on what’s needed—strengthening the pelvic floor muscles or teaching them to relax or a combination of both.

  • Session Container

    My approach addresses the function of the entire body since pelvic floor dysfunction may arise from another area of the body.

    Sessions can include: breath exercises; accessible myofascial release and fascial training (think of a massage but with balls and therabands); and gentle yoga postures that tone, stretch, and promote responsiveness of the pelvic floor muscles. (This yoga is supportive for all bodies, not just the flexible).

  • Support

    You will receive email support during our time together along with written sequences to take home and use for your home practice in between sessions.

    Establishing a home practice is an integral aspect of this work, so the sequences will be easy to follow, 15 - 20 minutes at most, and adapted to your unique body and life.

    No prior yoga experience is needed.

Book a complimentary 20-minute call

It’s never too late or been too long to make changes—you deserve to feel good in your body. 

I work in a series of 6-8 sessions to ensure that you receive the results you’re looking for—relief from incontinence and pelvic pain, confidence, and a renewed sense of embodiment.

Healing requires consistency and a commitment to regular practice, similar to physical therapy.

It takes time for symptoms to arise— therefore, time is needed to reverse and make lasting changes in the body. 

jump to pricing

modalities used

Pelvic Floor Yoga™

Effective, non-invasive, and has many corollary benefits.

 
 

The Franklin Method ®

A dynamic approach to movement that places the body and its function at center stage, utilizing Dynamic Neuro-Cognitive Imagery (DNI™ ) with targeted exercises to maintain and improve the health and wellbeing of the body and mind. 

The Franklin Method ®

why yoga?

Yoga is highly effective in healing pelvic floor dysfunction.

And bonus: it will also help you to feel better during your healing journey.

 
 

01.

Yoga is both the practice and state achieved—the map and the destination.

02.

Yoga is innately holistic—a practice that unites all the various aspects of being, bringing the mind, body, and emotional core/soul into balance and wellness.

 

03.

Yoga is incredibly beneficial for pelvic floor health because there is usually a constellation of factors that contribute to imbalances, each of which requires consistent attention.

04.

When practiced regularly, yoga begins to unravel habitual movement patterns and establish a baseline of strength, vitality, and receptivity. 

 

Commitment & Pricing

  • Intake/Initial Session

    $155/90-minute session

    During the intake session, we’ll go over intake forms and I’ll provide an initial assessment.

    *First time clients must book an intake appointment prior to booking 6 or 8-week sessions.

  • 6-Week Container

    $780 for 6 weekly 60-minute sessions

  • 8-Week Container

    $890 for 8 weekly 60-minute sessions

Book a complimentary 20-minute call

 I acknowledge the economic inequities that are present for BIPOC and marginalized communities, especially in terms of equitable health care.
Please inquire for scholarships.

What Clients Experience

  • "I have had a regular and nourishing yoga practice for fourteen years, yet suddenly one day I began to experience chronic pelvic pain. After finally being diagnosed with a pelvic floor dysfunction, I was fortunate to be led to Stephanie Sandleben at TheSamaMama.com. What an enormous shift Stephanie has brought to my yoga practice. In a very short period of time, she has been able to teach me how to effectively observe some of my own habits within my yoga postures, that may be contributing to my pelvic pain. More importantly, she has taught me how to actually release my pelvic tension in effective, yet simple movements including modifications, breathing, and attention to symmetry. I am pain-free now and very grateful to have learned these essential self-care methods, as I continue onward with my yoga practice."

    Linda E., Berkeley, CA

  • “I was chosen to participate in a UCSF study about pelvic floor issues after many years of both urge, and especially, stress incontinence. Stephanie was my yoga teacher. How incredible. She explains the anatomy clearly and the impact of ingrained behaviors, like tucking your tailbone under, in such an empowering way. It has always felt like a collaboration to help me get and stay better. When we do the yoga poses her descriptions and observations are both helpful and supportive. Stephanie demonstrates a deep understanding of these issues and how best to improve them. All of this was accomplished over Zoom! I hope to continue practicing with her for many years."

    Joanne S., Berkeley, CA

 FAQs

 

  • One-on-One sessions are a perfect way to learn yoga. No prior yoga experience is needed. I meet each client where they are at and have years of experience leading new yoga students to a dedicated practice.

  • I work in a 6 or 8-week session series because this is how long it takes to experience relief from symptoms. Healing requires consistency and commitment and I want to ensure your success.

  • If you’re currently seeing a Physical Therapist, I can work with them to co-create and maintain a treatment plan.

  • My work is rooted in yoga methodology which is innately holistic and a practice that unites all the various aspects of being— bringing the mind, body, and emotional core/soul into balance and wellness.

    Along with relief from pelvic floor dysfunction, you may experience an overall sense of well-being since yoga asanas (poses) directly balance the physical body, while the breath practices help to regulate the nervous system.

  • Working together can greatly reduce your incontinence but it requires additional practice outside our sessions. I will guide you in accessible 10 - 20 minutes practices that you can do on your own to increase your success.

  • The measure of success is different for everyone. When it comes to pelvic floor health, it might mean leaving the house without having to bring a change of clothes or worrying about where the next bathroom will be. It might mean taking that hiking trip you’ve always dreamed of but couldn’t imagine previously because of unbearable pelvic pain. It might mean reclaiming your sex life. It might mean riding a bike, jogging, or jumping on a trampoline with your kids without leaking.

    Most importantly, it means feeling connected and confident in your body.

 Book a complimentary 20-minute call to find out if we’re a fit!