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 abdominus, or six pack abs, passive. More About Lillah.

How to lift the bottom of the belly.

Place your hand on your lower belly. Breathe in and breathe out. Observe your belly expand on the inhale and fold in on the exhale. Once you are established in that rhythm, exaggerate your exhale to drop your lower belly deeper in then lift the skin of your pubis toward your sternum.
When you are successful in this lift you will feel as if your breastbone lifted from deep inside the pit of the abdomen. You can know you are activating your transverse abdominal muscle and your pelvic floor, as well as extending the psoas muscles, all of which will help stabilize your SI joints and lower back.

Be progressive in your practice.

If you are someone with SI joint pain, you may already be in a situation where the muscles of your lower abdomen and pelvic floor are weak. Please refer to my book, Healing Our Backs with Yoga: an essential guide to back pain relief, to find the best progression of core toning yoga poses for you.

This video is Part 5 of my Sacral Stabilization Series. The sacral ligaments that are located in front of the sacrum, deep behind the abdominal organs. To stabilize and support the sacral attachments practice these focused Leg Lifts learning to execute the full pose of Urdhva Prasarita Padasana. Can you maintain the actions of the lower belly while lowering the legs?

To modify the practice in this video, try lowering one leg only at a time then lifting it back up to meet the second leg at the top. You can also raise your head off the floor to gaze at your knees thus further engaging your lower abdomen. Repeat to the point of mild fatigue and build up gradually. Remember: keep your pelvis parallel to the floor. Draw the lower belly in and up with your exhale to prevent the low back from over arching and create the power needed to safely lift your legs.

Healing Our Backs with Yoga: an essential guide to back pain relief .    Just remember IF there is pain … no gain.

Look forward to hearing from you!

Namaste, Lillah

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