is a warm-up pose that increases the flexibility of your lower back and pelvis. The rocking movement of this pose also helps to lengthen your lower spine.
When you first perform Pelvic Tilt
, you may be tempted to exaggerate the rocking motion of your pelvis. Instead, keep the movement of your pelvis natural and within your own range of motion. You should notice how the movement of your lower back creates a ripple effect up your spine. You should also try to coordinate the rocking motion with your breath and relax the muscles that are not directly involved in the pose.
You can modify Pelvic Tilt
by adding movement to your upper body as you rock your pelvis. Make sure you do not use your arms to lift your head and neck in this modification. You should keep your elbows back and your chest open, making sure you do not feel any strain in your neck.
Use caution performing Pelvic Tilt
if you have slipped discs in your back.
|Lie on your back with your knees bent and your feet flat on the floor, hip width apart, with your heels directly under your knees.|
|Rest your arms on the floor at your sides, with your palms facing up.|
|Press out through the crown of your head to keep your neck long.|
|Exhale as you gently tilt your pelvis and press your lower back into the floor.
(As your pelvis tilts, your tailbone curls up and your hips remain on the floor.)
|Inhale as you tilt your pelvis in the opposite direction and press your tailbone toward the floor.
(As your pelvis tilts, your lower back arches slightly.)
|Repeat steps 4 and 5 five to ten times to establish a gentle rocking motion of your pelvis.
(Visualize the rocking motion creating a ripple effect up your spine as you synchronize the motion with your breath.)
You can add upper body movement to Pelvic Tilt. Perform Pelvic Tilt, except interlace your fingers behind your head. Your elbows should point out to the sides. As you press your lower back into the floor, lift your chest, neck and head off the floor. Then lower your shoulders, neck and head back down as you arch your lower back. Repeat this modification three to five times.
I find coordinating my breath with my movement difficult. What can I do?
Although Pelvic Tilt is a breath awareness exercise, you may find coordinating your breath with your movement difficult. If this is a problem for you, try to focus only on the movement of your pelvis and breathe naturally. With time and practice, it will become easier to coordinate your breath and movement.
How can I further stretch my legs and strengthen my lower back in Pelvic Tilt?
Inhale as you tilt your pelvis and press your tailbone toward the floor. Then exhale as you tilt your pelvis and press your lower back into the floor. While maintaining this pelvic tilt, inhale as you press your feet into the floor and lift your pelvis off the floor. Then exhale as you curl your spine down one vertebra at a time. Repeat this movement three to six times.