The Pelvic Girdle Relief Formula
Mama, if getting out of bed, the car, or even off the couch has become something you dread , this free 7-day system was made for you.
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If pelvic girdle pain (PGP) has turned everyday movements into something you brace yourself for, you're not alone, and you're not broken. This free system gives you a simple, gentle, 10-minutes-a-day practice to help you move through your day with less pain, so you can spend less energy bracing and more energy just... being present in this season.
You Might Be Feeling...
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That sharp catch of pain rolling over in bed, wondering how you'll ever get comfortable enough to fall back asleep
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The dread of getting in and out of the car, knowing that one wrong move is going to send a jolt through your hips
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Frustration that something as simple as standing up from the couch now takes planning
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Exhaustion, not just physical, but the mental load of constantly thinking about how you move, on top of everything else pregnancy is already asking of you
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If any of this sounds familiar, please know: this is common, it's real, and there is something you can do about it.
Here's the Good News
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You don't need a complicated program, an hour of your day, or special equipment. You need one simple, repeatable practice, designed specifically for pelvic girdle pain, that helps your body feel more stable and supported, day after day.
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This free system gives you exactly that: a single 10-minute follow-along video you'll come back to each day for a week, paired with a few simple tools to help you track your progress and feel supported along the way.
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It's not about doing more. It's about doing the right thing, consistently, in a way that actually fits into your day.
My Story...
As a mother, prenatal yoga teacher, and movement specialist with a background in Human Movement Science, I've worked with so many pregnant women, and pelvic girdle pain is, hands down, one of the most common complaints I hear.
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But here's what I've learned: PGP isn't just a physical experience. Discomfort and pain ripple outward, into your mood, your sleep, your ability to cope with everything else pregnancy and life are already asking of you.
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As a qualified Matrescence coach, I also understand the emotional, psychological, and social transformation happening alongside the physical one, the identity shift of becoming a mother is enormous, even before you add pain and discomfort into the mix.
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That's a lot to carry. So much of this season is out of our control. This free system was born from a simple belief: let's focus on relieving what we can control, starting with how you move through your day.
What's Included...
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- A Welcome & Safety Guide
What PGP is, why gentle movement helps, and what to know before you begin, so you feel confident and informed from the start.
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- Your 10-Minute Daily Relief Flow
One follow-along video, designed to be repeated each day for 7 days.
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- 1-Page Movement Guide
A quick reference explaining each movement.
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- 7-Day Symptom Tracker
Track your pain/discomfort levels, so you can see your progress build over the week (and bring it along to your next midwife or LMC visit, if helpful).
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- Lifetime Access & Support
Keep your video, guide, and tracker for good, plus gentle check-in emails to keep you motivated and supported.
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Bonus: Free Weekly Online Prenatal Classes An invitation to join live, weekly prenatal classes with me, so this doesn't have to be the end of your support, if you'd like to keep going.
About Me
Hi, I'm Alicia — a mother, prenatal yoga teacher, and movement specialist.
My qualifications include a Degree in Human Movement Science, a Diploma in Sport Management, a Post-Graduate Certificate in Teaching, a Diploma in Yoga Teaching, and a Certificate in Prenatal Yoga.
I'm also a qualified Matrescence Practitioner, which means I don't just understand the body during pregnancy, I understand the identity, emotional, and nervous system shifts happening alongside it too.
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Through my business, Empowered Authenticity, I support pregnant and postnatal women through movement and mindset, because you deserve care that treats you as a whole person, not just a body to be managed.
Frequently Asked Questions
Is this safe for me? I've never done prenatal yoga before.
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Yes. This system is designed to be gentle and accessible, regardless of your movement background. The Welcome & Safety Guide walks you through everything you need to know before you begin, and you're always encouraged to move within a pain-free range.
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What if I only have 10 minutes a day, will this actually help?
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That's exactly who this is designed for. Consistency matters more than duration here, a focused 10 minutes, done daily, is more effective than an occasional long session. This fits into a busy day, not the other way around.
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Do I need any equipment?
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No special equipment needed, just a bit of floor space and something comfortable to sit or lie on if you have it. If you do have a block or cushion, that would be helpful.
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I have a high-risk pregnancy / specific complications, can I still do this?
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Please check with your midwife, LMC, obstetrician, or physiotherapist before beginning any new movement practice, especially if you have a high-risk pregnancy or have been advised to limit activity. This system is educational and general in nature, and isn't a substitute for personalised medical advice.
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Will this get rid of my PGP completely?
This system is designed to help you manage and reduce discomfort so you can move through your day with more ease — it's not a medical treatment or a guaranteed cure. Many women find real relief with consistent gentle movement, but everybody's PGP experience is different.
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What happens after the 7 days?
You keep lifetime access to everything, so you can keep repeating the flow as needed. You'll also be invited to join my free weekly online prenatal classes if you'd like ongoing support and community.