Pelvic Tilt

This pose increases the flexibility of the lower back and pelvis as well as lengthening the lower spine. The movement of the pelvis should be natural. The movement should match with your breath to relax the muscles.

You can modify this exercise by moving your upper body while rocking the pelvis. Be careful if you have slipped discs in your back.

How it is to be done - Lying on the floor.


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Suitable for - Everybody.

Steps - actual procedure for that asana.

  1. Lie on your back with your knees bent, feet flat on the floor at the distance of hips and heels directly under knees
  2. Place your arms on the floor next to you and palms should face up
  3. Elongate your neck by pressing your neck
  4. As you exhale, gently tilt the pelvis and press the lower back into the floor. Your tailbone should curl up and hips remain grounded
  5. Inhale, tilt the pelvis in the opposite direction and press the tailbone into the floor. At this time, arch your lower back slightly
  6. Repeat steps no 4 and 5 for about five to ten times so that a gentle rocking motion of pelvis is established. Imagine this motion so that a ripple effect up the spine is created as the motion is coordinated with the breath

Modification to the exercise: you can add upper body movement to the above exercise.

This can be done as follows:

  1. Do the above steps except that your fingers should be intertwined behind the head and elbows should point outwards
  2. While pressing the lower back into the floor, lift your upper half i.e. chest, neck and head from the floor. When you arch your lower back, bring your shoulders, neck and head to the ground
  3. Do this modification three to five times
  4. Benefits to body parts - Warms and makes the lower back and pelvis flexible. Lengthens the lower spine.

    Precautions - Avoid if you have slipped discs in your back.

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