This restorative yoga for SI joint pain pose—pelvic tilts—when practiced daily, will help you feel better in no time.
This four part breath is designed to release the abs and stretch out tension in the low back area. It’s great to practice after abdominal work and daily to stretch the low back and relieve pain. These pelvis tilts are also helpful to strengthen a weak SI (sacroiliac) joint.
Pelvic Tilts Transition (open feet hip width, toes in line with heels, walk feet back to the buttocks so you can brush the fingertips to the heels)
Pelvic Tilts (inhale, arch the low back, tailbone down, so there is a space between the back and earth)
Pelvic Tilts (exhale, press low back into the earth)
Pelvic Tilts (inhale, lift hips off the earth)
Pelvic Tilts (exhale, lower hips back down)
Instruction
- Lie flat on your back with knees bent and feet hips width apart, with toes pointing forward in line with the heels, with no support under the head
- Walk the feet back toward the buttocks and brush the heels with the fingertips
- Inhale, arch the low back, drawing the tailbone down to the earth, keeping the hips on the earth (there will be a space between the low back and the earth)
- Exhale, press the low back into the earth, drawing the tailbone up toward the sky, pulling the navel down to the spine (low back is flat and hips are on the earth)
- Keeping the length in the low back, inhale, ground feet down and lift the hips up off the earth
- Exhale, lower the hips back down
- Inhale, arch low back
- Exhale, press low back into the earth.
- Inhale, lift hips
- Exhale, lower hips
- Repeat and practice for 10-20 rounds
- To release: hug the knees into the chest and breathe deeply for 5-10 slow breaths
My book: Yoga For Low Back and Hip Health
This content is from my book, “Yoga For Low Back and Hip Health.” In it, you’ll find easy gentle and restorative yoga instruction that anyone can do. You’ll be feeling better in no time, without drugs or surgery. No experience needed: it’s perfect for beginners and advanced yogis alike.
What’s in the book?
- Over 200 pages of in-depth and appropriate instruction
43 restorative and gentle yoga poses - 15 practical and unique yoga sequences. Practice at your convenience—no pressure to get to a packed studio class at an inconvenient time!
- Includes over 300 high-resolution images to help you along
Learn more about “Yoga For Low Back and Hip Health.”
