Pelvic Floor Reset
Relax your belly, unclench your body, and rebuild your routine
When you have endometriosis, your body can start bracing without you even realizing it. Your belly tightens. Your pelvic floor grips. Your jaw, neck, shoulders, hips, and inner thighs hold tension. Digestion can feel slower, more uncomfortable, and harder to manage. This 2-part series helps you gently downregulate your nervous system, release pelvic floor tension, support digestion, and build a simple routine you can come back to between flare-ups.
If you feel bloated, clenched, constipated, tight, or like your body is always “on,” this series is for you.
Two guided sessions to help your body relax from the inside out
You do not need to know what to do. You do not need prior pelvic floor PT experience. Just show up with your mat, props, and a little space to breathe. We'll move slowly, use supported positions, and practice tools you can repeat at home.
Relax: Belly, Breath, and Digestion
Unclench your belly and help your body soften
This first class focuses on the foundation: breathing, belly relaxation, digestion, constipation support, and helping your pelvic floor begin to let go.
What we'll do
- Guided diaphragmatic breathing
- Belly relaxation and gentle unclenching
- Colon massage for digestion and constipation support
- Simple positions to help your nervous system settle
- A short routine you can repeat during the week
You'll leave with
- A calmer, softer belly
- Tools to support constipation and digestion
- A better sense of where you're gripping
- A simple reset practice for flare days or high-tension days
What to bring
- Body oil or lotion
- Yoga mat
- Blocks
- Pillows or cushions
Release: Pelvic Floor, Hips, Jaw, Neck, and Shoulders
Coordinate your breath and let your body release
This second class builds on the first by helping you coordinate breath with pelvic floor relaxation. We'll practice reverse kegels, deep supported stretches, and release work for the jaw, neck, and shoulders — places that often hold tension when the pelvic floor is gripping.
What we'll do
- Guided breathing and pelvic floor coordination
- Reverse kegel practice
- Deep pelvic floor stretches
- Jaw, neck, and shoulder release
- Supported positions to help your body feel safe enough to soften
You'll leave with
- A clearer understanding of how to relax your pelvic floor
- A repeatable stretch and breath routine
- Tools for jaw, neck, shoulder, and pelvic tension
- A way to reset when your body feels clenched or guarded
What to bring
- Yoga mat
- Blocks
- Pillows or cushions
Dr. Kristen Munoz, PT, DPT, PRPC
Owner & Founder, Kind Bodies · Certified Pelvic Floor Rehabilitation Specialist
Kristen Munoz is a certified pelvic floor physical therapist in NYC and the founder of Kind Bodies, a patient-centered pelvic health practice. She specializes in gentle, evidence-based pelvic floor care that prioritizes pain reduction, functional recovery, and patient empowerment.
This is not a one-time class
After each session, you'll get a simple follow-up protocol inside Nomi: short guided videos, 10 minutes, 3x per week, with light tracking so you can actually follow through.
Your Progress
4 weeks
You've hit your 3x/wk reset routine for 2 weeks straight. Your tension and bloating scores have dropped from a 7 to a 4.
Shared with Dr. Kristen ahead of your next check-in.
Follow along live, inside the app
Join the session directly from Nomi. Learn with Dr. Kristen and your group in real time.
Get your follow-up protocol
After class, Nomi delivers your 10-minute routine so you know exactly what to practice.
Track what helps
Light tracking of pain, bloating, constipation, tension, and where you feel it — so you can see what is changing over time.
Join the series
2 live classes with Dr. Kristen Muñoz, PT, DPT, PRPC, plus follow-up protocols in the Ask Nomi app.
You're in!
Check your email for confirmation, payment, and session details.
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Frequently asked questions
Do I need experience with pelvic floor PT or body work?
No. This series is beginner-friendly and guided step by step. You can follow along at your own pace.
Do I need any props?
For Class 1, please bring body oil or lotion, a yoga mat, blocks, and pillows or cushions. For Class 2, please bring a yoga mat, blocks, and pillows or cushions.
Do I need to have an endometriosis diagnosis?
No. This series is for anyone with diagnosed or suspected endometriosis, pelvic tension, bloating, constipation, or pain patterns that make them feel like their body is always bracing.
Will sessions be recorded?
Yes, sessions will be recorded and available inside the Ask Nomi app.