SI Joint Dysfunction in Yoga

Posted by on Feb 25, 2016 in Teaching Tips, Yoga Practice Tips | 0 comments

SI Joint Dysfunction in Yoga

SI joint ‘dysfunction’ had been part of my life and personal journey for over 30 years. Sometimes the pattern was not noticeable, sometimes very painful for weeks on end, and most notably used to create a scoliosis pattern with knee and shoulder strain on opposing sides. What I can confidently report is that coming to understand and apply the right yoga moves is what had given me a fairly high degree of functioning even though my SI joints had been out of out of alignment at least half of the time. Now, in 2016, it turns out they are more stable thanks to the right maintenance.

It turns out I am not alone in this–  approximately 1/3 of the population exhibits a short leg/long leg profile.  Although SI joint displacement is not likely to be the cause of all those short legs, it is certainly a notable one. Over my 30 years of teaching, I have found SI joint dysfunction to be a recurring issue, particularly in women. Whether this is due to the shape of our pelvises, the tendency toward long loose ligaments, or some other stress pattern (including an unbalanced or improper yoga practice), women seem more susceptible to hypermobility along with SI joint dysfunction.  Therefore, although there is a joy in flexibility, there needs to be a balance of tone, flexibility, and stability if we are to be pain free.

Being located deep inside on the front side of the sacrum, the SI joints are somewhat perplexing and mysterious. Is the right side misaligned or the left or both? Are the muscles or ligaments too tight or too loose? Is one side twisted forward and down, or up and back?  Whatever position or for whatever reason your SI joints are “out of place”, the consequence will be seen in the muscular imbalance between your two legs and hips. So by beginning to observe the muscles that are chronically short or long (tight/stiff vs. loose/weak), we can apply our discriminating intelligence and work toward creating balance with our yoga practice.

Over the years I have come to understand and balance/ maintain good SI joint functioning by addressing the asymmetry of my body much like a person with scoliosis. IE; my right leg and left leg are just different, and each side calls for its own focus and its own poses or patterns of execution. My general advice is to examine the current balance in your own body identifying your longer muscles and your shorter ones. Watching to not overstretch your already long muscles by holding those poses for shorter time and by learning to activate/tone those muscles while in the poses.

There are two keys to my success of remaining pain free:

The following information will be expanded upon in my Healing Our Backs With YogaTM book due to be released  at the end of March 2016.IMG_7145*

One is to use the Basic Hip Series to help you identify the balance of flexibility in the hip joints by extending in all the anatomical movements of that joint. Those 6 poses are Supta Padangusthasana 1-2-3 – leg up, out, and over for flextion, abduction and adduction, Traction twist for internal rotation, “the number 4 stretch” (on your back, ankle on opposite knee, knees toward chest) for external rotation, Lunges or ardha supta virasana for extension.

* Please note that in Supta Padangusthasana 3 with the leg over, place your foot on the floor or a block and stack your hips one on top of the other so as to not stress an already loose or mis-aligned SI joint.

Two is to create stability and tone in the pelvic floor, the core abdominals, the hamstrings, gluteal and lateral muscles. Choose;  abdominal poses that tone each side of the psoas muscle individually; salabhasana legs only hands under the front hip, and lift the weaker leg only several times before lifting both, this will tone both the hamstrings and gluteal muscles; belt the calf muscles with your feet hip width or slightly wider and repeat salabhasana pressing out on the belt to tone the lateral muscles and piriformis on the weaker side (depending on the degree of weakness you might choose to lift only the weak leg when using the belt).

Good luck! Watch the first video of a simple SI joint stabilization series I created below and check my YouTube channel for more! Thank you for reading.



2016’s Transformation Teacher Trainings begin April 22nd at One Center Yoga in Asheville, NC! Offering Personal Enrichment, RYT 200 / 300 / 500 hour programs, Continuing Education, as well as special insight into Yoga Therapeutics as an affiliated IAYT school. More information at

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