| A Six-Week course to lower stress, anxiety and manage chronic pelvic pain
Overview This 6-week course is designed to offer relief from chronic pelvic pain, promote nervous system regulation, and help you connect more deeply with your body through yoga. We’ll explore the science of pain, nervous system regulation, Polyvagal Theory, and Ayurveda’s 5 elements as we work together to help you shift from "Anxious" to "Awesome." This course is open to everyone, regardless of whether you’ve practiced yoga before or are familiar with pelvic pain-focused practices. You’ll learn to move with pain, regulate and befriend your nervous system in a way that fosters healing and empowerment.
Week 1: Moving with Pain & The Right Effort Theme: Introduction to Finding Your Edge and Right Effort
In the first week, we’ll introduce the foundational practices of safely moving with chronic pain. You will learn how to find your personal “edge,” the point where you feel a protective alarm begin to sound, and practice the right effort—the delicate balance between ease and effort. We'll also introduce Polyvagal Theory and discuss how different states of the nervous system (sympathetic, parasympathetic) influence your body’s pain response and how we can start to regulate these states through breath and movement and various practices. Key Topics:
- Introduction to chronic pain and its relationship with the nervous system.
- Understanding Polyvagal Theory: the autonomic nervous system and its three states (ventral vagal, sympathetic, dorsal vagal).
- Finding your edge and cultivating right effort in movement to avoid flare-ups.
- Introduction to the 5 elements of Ayurveda: how they relate to pain and healing.
- Understanding the nervous system’s role in chronic pain and stress.
Week 2: Earth Element – Grounding and Stability Theme: Creating Stability and Structure in the Body and Mind
This week, we’ll focus on the Earth element, which represents grounding, stability, and structure. The Earth element is closely connected to the ventral vagal state of the autonomic nervous system, which is the state of safety, connection, and ease. We’ll explore practices that help establish a sense of stability in both body and mind, fostering a calm and grounded presence that reduces the impact of chronic pelvic pain. Key Topics:
- Understanding the Earth element: qualities of stability, grounding, and structure.
- Ventral vagal state and its connection to feelings of safety and groundedness.
- How creating physical stability in the body can influence the nervous system’s response to pain.
- Developing strategies for creating a calm, stable environment (internally and externally).
Week 3: Water Element – Fluidity and Adaptability (Sympathetic State) Theme: Embracing Fluidity, Flexibility, and Emotional, physical and mental Flow
The Water element represents fluidity and adaptability, inviting ease and flow. This week, we’ll explore the Water element as it relates to both the body’s flexibility and the emotional, physical and mental expression that can sometimes get “stuck” due to chronic pain. We'll also dive into the sympathetic nervous system (fight or flight) and discuss how the body reacts to stress and pain in this state. You’ll learn strategies for managing and calming the sympathetic response, allowing you to tap into more fluid movement and emotional release. Key Topics:
- The Water element: qualities of flexibility, emotional flow, and adaptability.
- The sympathetic nervous system (fight or flight): how stress and anxiety exacerbate pain.
- The importance of emotional release in relieving physical tension and pain.
- How to adapt to change and flow with both emotional and physical challenges.
Week 4: Fire Element – Transformation and Strength (Sympathetic State) Theme: Igniting Inner Strength and Transforming Stress
The Fire element is linked to transformation, vitality, and strength. This week, we’ll focus on how to harness the power of Fire to build strength while addressing the sympathetic state of the nervous system. When in sympathetic overdrive, the body may feel like it’s in constant “fight or flight,” and this can contribute to chronic pain. We’ll work on building inner strength through movement while also learning how to regulate the Fire element in the body, managing inflammation, and using breathwork to bring the nervous system into balance. Key Topics:
- The Fire element: qualities of transformation, strength, and internal power.
- The sympathetic nervous system: how stress and fight or flight responses manifest in the body and influence pain.
- Techniques to build strength in the body while addressing nervous system overload.
- Balancing excess Fire with calming practices to reduce inflammation and tension.
Week 5: Air Element – Freedom and Lightness (Ventral Vagal State) Theme: Cultivating Freedom, Lightness, and Ease
The Air element symbolizes lightness, freedom, and movement. This week, we’ll focus on the importance of cultivating space and freedom in the body and mind. We’ll also discuss how the ventral vagal state (rest and digest) is associated with a sense of safety and connection, allowing the body to open up and release tension. Exploring the Air element encourages an expanded sense of possibility, ease, and lightness, while promoting nervous system regulation. Key Topics:
- The Air element: qualities of movement, freedom, and lightness.
- The ventral vagal state: how to foster safety and connection to promote healing.
- The role of lightness in reducing chronic pain, and how to let go of rigidity in the body.
- Techniques to release tension through the breath and mind, creating more space for ease.
Week 6: Ether Element – Space, Stillness, and Integration (Dorsal Vagal State) Theme: Embracing Stillness and Connection to the Whole
In our final week, we’ll explore the Ether element, which represents spaciousness and stillness. The dorsal vagal state (freeze response) will be discussed in relation to feeling disconnected or overwhelmed. We’ll work on embracing stillness, creating space in the body and mind, and integrating everything you’ve learned throughout the course. This week is about re-establishing trust in your body’s ability to heal and cultivating a deep sense of peace and connection. Key Topics:
- The Ether element: qualities of space, stillness, and connection to the whole.
- The dorsal vagal state: how the freeze response contributes to chronic pain, and how to shift out of it.
- Creating a sense of integration and connection after a journey of healing.
- Techniques for embracing stillness, calming the nervous system, and moving forward with clarity.
- Meditation: A final meditation focused on stillness, connection, and integration of the course’s teachings.
Conclusion This course will not only leave you with tools to manage chronic pelvic pain, but a deeper sense of connection with your body, a calmer nervous system, and a clearer understanding of how to continue your healing journey. From breathwork to meditation, movement, and pain science, you will walk away from Anxious to Awesome with a stronger foundation in self-care and empowerment.
Questions? Michelle Côté at paincareyoga@gmail.com
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