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

Exercise 7.7: Mobilizing the

symphysis pubis

Aims: balanced activity of the adductor muscles,

mobilizing the symphysis pubis.

1. Lie on your back; use a pillow for your head if
   you need it to relax your neck.


2. Bend your knees, keeping the soles of the feet on
   the floor; the feet are about one foot length away
   from the buttocks.


3. Put a brick or rolled blanket between your
   knees; adjust your feet to the distance of your
   knees (Figure 6.158).


4. Press the brick or blanket with one-third of your
   full strength, and feel your inner thighs; hold for
   2–3 breaths, then release while you exhale, still
   holding the brick or blanket.


5. Perform point 4 3 times.


6. Remove the brick or blanket, bring your knees
   together, and stay calm for a few breaths,
   relaxing your abdomen and thighs.

Seated variation

1. Sit on the floor with your knees bent; use a
   back support if you need it.


2. Keep your feet and knees in line and apart so
   that you can put your right elbow and hand
   between your knees.
   3. If you are not using a back support, put your left
   hand on the floor to stabilize your trunk.
   4. Lifting yourself up from your pelvic floor,
   push your knees towards the elbow and hand
   with one-third of your full strength
   (Figure 6.159).
   5. Hold for 3 breaths; release as you exhale.
   6. Rest both hands behind your buttocks for 1–2
   breaths.
   7. Put your left elbow and hand between your
   knees and repeat points 3–6.
   8. Repeat points 2–7 once or twice.
   9. To finish, sit upright with your legs crossed
   or straight and slightly apart for a few
   breaths.

Figure 6.158

Figure 6.159