Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

7. Basic exercises for the pelvis 7. Basic exercises for the pelvis


8. Basic exercises for the pelvis 7. Basic exercises for the pelvis


9. Circle your whole pelvis horizontally as if you are
   moving on a circle around your sacrum.


10. Perform 2–3 circles clockwise, and 2–3
    counterclockwise.


11. Perform points 4 and 5 3–5 times.


12. To finish bring your knees together, with your
    feet hip width apart, and remain calm for a few
    breaths.

Hint

After practicing this exercise for a few months you

may be able to correct wrong position and movement

patterns.

Exercise 7.4: Lying on your

sacrum

Aims: mobilizing the iliosacral joints, anterior move-

ment of the ilia, balance.

1. Prepare a firmly rolled towel which is the
   diameter of your wrist; alternatively, for a
   stronger effect, use a brick.


2. Lie on your back with your knees bent and the
   soles of the feet on the floor.


3. Lift your pelvis and put the rolled towel or brick
   underneath your sacrum exactly in line with the
   spine.


4. Lower your sacrum onto the roll or brick so that
   your abdomen and lumbar area are soft.


5. Keeping your left leg bent, and your sacrum
   still on the towel or brick, slide your right heel
   away to straighten your right leg so long as
   you are comfortable in the back of your pelvis
   and lumbar area (Figure 6.155). If this is not
   possible with the roll or brick, reduce the
   height.


6. Hold for 3–5 breaths.


7. Bend your right knee to the starting position so
   that the soles of both feet are on the floor; relax
   your abdomen.


8. Repeat points 5–7 for the left leg.


9. Perform points 5–8 2–3 times.
   10. To finish lift your pelvis, remove the towel or
   brick, and gently lower your back; stay calm for
   a few breaths.

Exercise 7.5: Psoas stretch

Aims: stabilizing the pelvis, stretching the psoas and

the groins.

1. Prepare a firmly rolled towel which is the
   diameter of your wrist; alternatively, for a
   stronger effect, use a brick.


2. Lie on your back with your knees bent and the
   soles of the feet on the floor.


3. Lift your pelvis and put the rolled towel or brick
   underneath your sacrum exactly in line with
   your spine.


4. Lower your sacrum onto the towel or brick so
   that your abdomen and lumbar area are soft.


5. Bend your right knee towards your chest;
   holding the top of the shin with both hands
   and keeping your sacrum still on the towel,
   straighten your left leg (Figure 6.156). Bring
   your right knee closer towards your chest. As
   soon as your left knee starts bending, push
   your left heel further away so long as you are
   comfortable in the back of your pelvis and
   lumbar area; adjust the distance of your right
   knee from your chest so that you can straighten
   your left leg.

Figure 6.155

Figure 6.156