Sacral Stabilization Series

Stabilize the Sacrum Part 7: Locust Pose

Posted by on Sep 10, 2017 in Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Stabilize the Sacrum Part 7: Locust Pose

The Importance of Pelvic Tone Just recently there was an NPR special on the detriments of sitting for long hours. The report covered how people who sat for more than 6 hrs a day, including work and home life, lost their capacity to walk. That is really BIG. My personal experience can testify to this possibility. Now that I spend much more time at my desk as a way of reaching out to my students from all over the East Coast, I ran into my own difficulty when walking due to a lack of muscle tone. So I have established a more balanced practice of walking and yoga. About Lillah. Why did I create...

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Stabilize Your Sacrum with Up Dog – Part 6

Posted by on Sep 7, 2017 in Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Stabilize Your Sacrum with Up Dog – Part 6

Does your Butt have this one? Classically core strength is delegated to the transverse abdominus muscle. However when it comes to stability for the sacroilliac joints the muscles of the buttocks along with the deep intrinsic muscles of the hip joint also need to be toned. Everyone would love to have a good looking yoga butt, and rightfully so! Not only do toned muscles contribute to the shape of the buttocks, they also give posterior stability so a person can stand from a squat without using their hands. Can you? Upward Facing Dog Pose – Urdhva Mukha Savasana In Part 5 of my Sacral...

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Stabilize the Sacrum Part 5: Core Strength

Posted by on Aug 31, 2017 in Back Pain Relief, Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Stabilize the Sacrum Part 5: Core Strength

Finding Your Core Core strength is important for all yoga practitioners and often overlooked. SI joint pain can often be traced to a weak core and pelvic floor. Everyone knows they need core tone, yet finding the best yoga moves to build that tone can be challenging. When we talk about core tone we need to consider the transverse abdominal muscle especially the section located in the space from just above the pubic bone to the navel. In order to tone our core we need to be able to draw the lower belly in and up without tipping of the pelvis or clamping down with our ribs. Ie: keep the rectus...

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Stabilize the Sacrum- Part 4 Setu Bhanda

Posted by on Aug 26, 2017 in Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Stabilize the Sacrum- Part 4 Setu Bhanda

My Favorite Yoga Pose After Sitting After all the time many of us spend in a chair, this pose will feel really good! The pelvic lift or Setu Bhanda is at the base of many therapeutic yoga sequences. Using the pose as part of this sacral stabilization series returns tone to the deep posterior buttock muscles that are needed for happy hips. Pelvic Lift / Setu Bandha Sarvangasana Place a strap around your thighs, 4–6 inches above your knees, and slide your hips toward your feet so your knees are over your ankles. Curl your tail and slide your knees forward to lift your hips up. Exhale and press...

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Triangle Pose Challenges the Sacrum – Part 3

Posted by on Aug 4, 2017 in Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Triangle Pose Challenges the Sacrum – Part 3

The Importance of Pose Alignment Triangle pose or Trikonasana challenges students with Sacro-illiac joint problems in a big way, as it is difficult to get enough rotation and depth on the front leg to allow the sacrum to tip sufficiently to avoid strain. One also needs to have a certain degree of tone in the lower abdomen to support the sacrum from the front of the pelvis. Remember the principles of yoga. If you find this pose creates negative pain either when in the pose or just after performing the pose, then it is best to leave it alone until you are able to build more tone in the...

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Stabilize your Sacrum with Yoga: Part 2

Posted by on Jun 12, 2017 in Sacral Stabilization Series, Yoga Practice Tips | 0 comments

Stabilize your Sacrum with Yoga: Part 2

Downward Facing Dog Helps Stabilize Welcome to Part 2 of Stabilizing your Sacrum with Yoga. A well done Adho Mukha Svanasana, or Downward Facing Dog Pose, will help you stabilize your sacroiliac joints and align your knees. Often in yoga classes students are asked to lift their hips high and bring their heels and chest down toward the floor. Aggressive action in this way without aligning the bones leaves the ankles, knees, and hips sloppy and disconnected so structural support is lost. By following the ques in this video with the aid of the wall and a block, you will be able to create...

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