Guest Author - Nancy Welker
This is a very good warm-up pose that increases the flexibility of your lower back and pelvis. The rocking movement of Pelvic Tilt Pose helps to lengthen your lower spine, relieving stress and pain in that area. When you first perform Pelvic Tilt, you may be tempted to exaggerate the rocking motion of your pelvis; but instead you should keep the movement natural and within your own range of experience and comfort.
The movement of this asana creates a ripple effect up your spine, and you should try to coordinate the rocking motion with your breath to get the maximum benefits from it.
INSTUCTIONS
1. Lie on your back with your knees bent and your feet flat on the floor, hip width apart. Your heels should be directly under your knees.
2. Rest your arms on the floor at your sides, with your palms facing up.
3. Press out through the crown of your head to keep your neck long.
4. Exhale as you gently tilt your pelvis and press your lower back into the floor.
*As your pelvis lifts,your tailbone should curl up, but your hips remain on the floor.
5. 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.
6. Repeat steps 4 and 5, from six to ten times to establish a gentle rocking motion of your pelvis.
*Visualize the rocking motion creating a ripple up your spine as you synchronize the motion with your breath.
MODIFICATIONS
If you're having trouble coordinating your breath with the movement:
This asana is a breath awareness exercise, but it may not come natural to you at first. Instead of attempting to force it, focus only on the movement of your pelvis, while breathing normally. You can also try the following modification for adding more length to your legs, which gives breathing instructions. Give it time. It will get easier for you!
To further stretch your legs and strengthen your back:
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 from five to ten times.
To add upper body movement to Pelvic Tilt:
1. Perform Pelvic Tilt, except interlace your fingers behind your head. Your elbows should point out to the sides.
2. 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.
*Make sure you do not use your arms to lift your head and chest. Use your chest and abdominals to pull yourself up, with your head and neck coming up evenly. Keep your elbows back and your chest open. You should never feel any strain in the neck area.
3. Repeat from five to ten times.
Note: This modification works your abdominal muscles. Now you should visualize your abs becoming stronger as you lift your head area off the floor.
This is a good stretch to perform following other Yoga asanas such as Leg Raises. A link to instructions is at the bottom of this article.
