Curated Action

Supine Pelvic Tilts & Spine Neutralization

Yoga

Supine Pelvic Tilts & Spine Neutralization is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 6 sec

Training Details

0:00 / 1:06
Sourceyoutube.com/watch?v=Ho9em79_0qg
AuthorYouTube creator

Supine Pelvic Tilts & Spine Neutralization

Place palms on kneecaps; alternate between scooping tailbone up to flush lower back against mat, and anteriorly tilting pelvis to gently arch sacrum.

Key points

  • Flatten lumbar spine flush to mat by scooping tailbone and drawing navel down
  • Slowly tilt pelvis forward to bring gentle arch onto the sacrum and SI joint
  • Keep feet and jaw completely relaxed throughout subtle movements

Common mistakes

Over-arching or straining forcefully during pelvic tilts.

Sets: 1Rest: 1 secEst. duration: 1 min 6 sec
YogaSupinePelvic_tiltsSacrumSpineVideoAuto ExtractedYoutubeYoga For Hips & Lower Back Release | Yoga With Adriene

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