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

  1. 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.
  2. Curl your tail and slide your knees forward to lift your hips up.
  3. Exhale and press down into your heels to lift the hips higher.
  4. Turn the upper arms under your chest, with the shoulders blades moving toward the spine.
  5. Press your arms down to raise your breastbone toward your chin in order to elongate your spine and protect your lower back.
  6. Repeat the lift 3 times, holding for 3–5 breaths.

When practicing be sure to press out into the belt to activate the deep gluteal muscles. In a good pose your buttocks may tremble or tire quickly. This is a good sign that you are not using your lower back muscles!

Caution: This pose is an excellent choice for persons who experience low back weakness or sacroiliac instability. However, be aware to lift only as high as you can without contracting your lower back.

About Lillah   Check out my book- Healing Our Backs with Yoga: an essential guide to back pain relief

Namaste, Lillah

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