Pelvic Floor Wellness - a day in Anam Kara

Pelvic Floor Health — A Day to Reconnect and Find Balance Through the Pelvis

Anam Kara Wellness Centre, Glendalough House Estate, Glendalough

Step away from the pace of everyday life and gift yourself a day designed to help your body and mind reset, restore and reconnect.

Join us at the beautiful Anam Kara Wellness Centre, nestled within the heart of Glendalough House Estate, for a nourishing day combining movement, nature, pelvic floor education, relaxation, breathwork and self-care.

This carefully curated day is designed to help women better understand their pelvic floor, explore the relationship between the pelvic floor and the rest of the body, and develop greater awareness, control, strength and relaxation.

🌿 Your Day

Morning • Awaken

Begin with a guided winter trail walk through the beautiful Wicklow landscape, connecting with your body, your breath and the natural environment.

We’ll return to Anam Kara for herbal tea and refreshments before moving into the day's pelvic floor workshop.

Midday • Nourish

Explore Pelvic Floor Health through a practical and accessible workshop, looking at the relationship between the pelvic floor, breathing, posture, abdominal muscles, hips, movement and whole-body connection.

There is a common perception that pelvic floor problems are simply about having a pelvic floor that is “too weak”. In reality, the pelvic floor is a complex group of muscles that needs to be able to contract, relax and move through its full range of motion.

For many women, particularly those who are active or regularly exercising, the issue may not be a lack of strength but excessive tension or an inability to fully relax.

It is also possible to have different levels of tension or strength within different areas.

You may experience:

Low muscle tone

Excessive tension or tightness

A combination of tightness and low tone in different areas

A healthy muscle needs both strength and the ability to relax. A muscle that is constantly contracted cannot function optimally, just as a muscle that lacks tone may struggle to provide adequate support.

The goal is not simply to “strengthen” the pelvic floor — it is to develop awareness, control, strength, relaxation and full range of movement.

What We’ll Explore

This workshop is about moving beyond the idea that “stronger is always better.”

We will explore how the pelvic floor works as part of the whole body and how breathing, posture, abdominal muscles, hips, movement and nervous system regulation can all influence pelvic floor function.

You will learn practical ways to:

Develop greater awareness of your pelvic floor

Understand the difference between tension and weakness

Explore both activation and relaxation

Coordinate pelvic floor movement with breathing

Improve whole-body connection and movement

Recognise when you may be holding unnecessary tension

Develop simple tools that you can take into everyday life

We’ll then take time to enjoy a delicious seasonal lunch inspired by local produce.

Afternoon • Restore

Slow the pace with guided breathwork, self-massage and restorative movement.

There will be time to relax, release tension and absorb what you have explored throughout the day, allowing the body and nervous system to settle.

Closing • Reset

Bring the day gently to a close with space to reflect, restore and reconnect, leaving you feeling grounded, refreshed and supported.

Optional Extra • Sauna & Cold Plunge

For those who wish to extend their experience, an optional sauna and cold plunge provides an invigorating way to finish the day and reset.

What You’ll Take Home

A renewed understanding of the balance between movement, strength and rest

Greater awareness of pelvic floor tension, relaxation and control

A better understanding of how the pelvic floor connects with breathing, posture and whole-body movement

Simple tools to help you release tension and reconnect with your body

Practical ways to support pelvic health and wellbeing

Time and space to slow down, reset and recharge

Inspiration to bring more mindful movement and relaxation into everyday life

You don't need to have a pelvic floor problem to benefit. This is an opportunity for women to understand how their pelvic floor works, how it connects with the rest of the body, and how to develop better awareness, control and ease of movement.

Meet Your Hosts

Keri Gaffney brings almost 30 years of experience in movement, Pilates, Yoga and rehabilitation. Her teaching combines anatomy, biomechanics and mindful movement to help people develop greater strength, mobility, awareness and ease in their bodies.

Sophie Anderton, founder of Anam Kara Wellness, has spent over 35 years exploring ancient healing and wellness practices. Her own journey through injury, recovery and physical challenges has shaped her passion for Yoga, meditation, breathwork and the powerful connection between mind and body.

Together, Keri and Sophie invite you to step away from the pace of everyday life and spend a day moving, breathing, learning, nourishing, relaxing and reconnecting.

A day to understand your body, find your balance and reconnect with yourself.