August 16, 2012

Yoga Pelvic Tilts

One version of Pelvic Tilts are when you are lying on your back and tilt the hips front to back. It's like Cat-Cow pose with gravity on a different plane. Pelvic Tilts works for those that are healthy or with some disability issues, use common sense and check with your doctor.

To set up for Pelvic Tilts lie on your back with your knees bent, soles of the feet flat on the floor, feet hip distance apart. You could also have your legs straight to engage more of your core as I demo in the video. The lower back will be raised a little from the floor and depending on your body you should be able to slide a flat hand between the floor and your lower back. At this point the spine is in a neutral curve. Have your arms resting on the floor at your sides, palms facing up. Press out through the crown of your head keeping your neck and spine long.

Begin with an exhalation taking the belly to the spine as you tilt the hips so that the pubis bone comes up and the belly goes down. At this point the curve is out of the lower back and it's against the floor. After a pause of the breath, inhale bringing the belly up and the pubis and sit bones down and under.

This can be repeated up to 10 times or until your body tells you it's had enough.

Try to coordinate the rocking with your breath to get the most from the pose. Keep the movement natural and within your own range of comfort.

Benefits of Pelvic Tilts: Increase flexibility of your lower back and of course the pelvis. The rocking movement can relieve stress and pain in the pelvis and lower back.  Strengthens  the muscles around the lower back and abdomen. Gives the back a massage bringing synovial fluid into all the joints, except between the disk, for lubrication. And also massages the internal organs.

Healthy & Happy,
Yoga Chuck

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