Yoga Stretch -- Pelvic TiltsWe have such busy lifestyles, some days it's so... not possible to put in a full hour and a half of yoga. It would be possible however, on most days to find the time to squeeze in a 10 to 20 minute sequence that would stretch the back, hamstrings, and hips, which are huge problem areas for many of us. If you are able to do this consistently you will see and experience over a relatively short period of time the positive effect stretches have on your regular holistic yoga sessions.
Any and all stretches are beneficial but pelvic tilts are super amazing and very easy to do. Often times we go along our merry way, keeping busy and don't even realize that our backs are stiff and hurting until we take a break or lie down on our yoga mats. The first few pelvic tilts you practice may feel a bit rusty and reveal traces of lower back pain, but after 10 to 20 pelvic tilts, the pain is normally gone. Do them slowly, and keep going until any niggly pain is gone and the movement feels fluid and good. Remember to focus inwards and practise your complete yoga breathing in conjuction with your pelvic tilts. Afterwards rest and then roll up and stretch your arms overhead.
Pelvis Tilts
Lie down on your mat. Bend your knees, placing your feet on the mat. Draw the belly button to the spine and gently lift your pelvic floor as you exhale pressing your spine gently into your mat and gently round your tailbone up off the mat.
Inhale, releasing and gently press your tailbone down. (This will cause your spine to round up off the mat). Simply repeat for as long as your wish.
Cautions:
Do not do if you are pregnant, have severe back problems or disc problems.
No comments:
Post a Comment