Your two SACROILIAC JOINTS, known as your “SI joints” for short, are easily misaligned. Out-of-place SI joints commonly contribute to low back pain. Use these 5 moves (+ 1 bonus!) to release, reset, and build strength around your SI joints.

SACRAL MASSAGEAlthough this is a dynamic movement, not

a classical pose, sacral massage borrows elements of the pose apanasana.

Lay on your mat, knees bent. Cup your knees with your hands (feet will float off

the ground), and begin to draw circles with the knees.

The effort should be entirely from the arms, elbows bending and straightening as you go around the circles. Move both

clockwise and counterclockwise, spending extra time at any angle that feels

therapeutic.

You may move both legs and arms in unison, or try moving in opposite circles

or up / down directions.

BRIDGE WITH SQUEEZESetu BandhasanaWarm up for Bridge pose with a few “Rolling” bridges, lifting your pelvis slowly and in time with your breath. You should aim to feel each vertebra as it lifts off from or lowers back to the mat. Please do not roll so high that you feel pressure in your neck.

Place your block in the narrowest width between your thighs (If you have wider hips, you may use the medium width). Gently squeeze the block with about 20% of your capacity, and start to roll up and down again into and out of bridge pose. Practice 3-5 times.

Lift up and stay up for 10-20 seconds or as you can tolerate. While you hold bridge pose, draw the front hip points toward your head, create an even line from shoulders to knees (no major backbend) and feel the lower fibers of your gluteal muscles (butt muscles) engage.

Lower down and rest for at least 5 seconds before practicing again.

BONUS POSE!BRIDGE WITH SQUEEZE & TOES UPFor a more challenging variation on bridge pose that also activates your hamstrings, lift the front of each foot off the floor, and dig your heels in.Slowly roll up into bridge pose, maintaining the digging in action with your heels and still squeezing the block. Continue to draw the front hip points upward toward your face and broaden the low back.

Hold 5-10 secondsRepeat 3 times

(If you get hamstring cramping in this pose, it’s probably because these muscles are not used to working so hard in this particular range. To build up strength in this new range, lay on your back with the knees bent, dig your heels in but don’t lift your hips. Start with the feet far from your hips, hold 5 seconds, then bring them a few inches in, repeating the isometric contraction.)

Five yoga poses to realign your SI joints

YOGA ANATOMY ACADEMY PRESENTS:

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LEGS UP THE WALL POSE Viparita Karani Legs Up the Wall pose can be soothing for irritated SI joints. It offers the iliopsoas muscle the opportunity to release fully.

To enter, sit on the floor facing perpendicular to the wall. Lower onto your outer elbow, and place your legs either up the wall, or calves on the chair. For extra release, place a blanket or sandbag over the soles of your feet in Legs Up the Wall.

You may also cover yourself with a blanket or have a folded blanket under your back or pelvis for added cushioning.

Rest, repeatedly drawing your mind back to the present moment via your breath and physical sensation, for at least 10 minutes.

This sequence is neither medical advice, nor is it substitute for medical advice. Please see an appropriate health care provider if you are in pain, discomfort or experiencing other symptoms.

All rights reserved copyright 2016 Happy & Well, LLC / Yoga Anatomy Academy

COBRABhujangasana

When the sacrum is anteriorly tilted (nutated) and/or the lumbar spine is extended (as in a backbend), the SI joints are in their most

sturdy position, known as “Closed Pack position” in physical therapy or physical medicine terminology.

In a face-down position, place your palm s down on either side of your ribs. Squeeze your shoulder blades toward one another. Without

pressing through your hands, begin to lift your chest from the floor. Keep your gaze slightly off the front of the yoga mat so that your neck

stays neutral.

Once you have lifted as much as possible with the muscles of your upper back, begin to press your hands down into the mat, and

isometrically drag them backward. The hands won’t move, but your spine should curl up slightly more.

Make sure your elbows stay bent, shoulders away from the ears, and the lower part of your pelvis remains touching the mat. Hold for three to

five breaths. Repeat three times.

This variation of malasana borrows from pelvic stabilizing techniques commonly used in physical medicine disciplines.

1. Sit in a deep squat with your feet slightly wider than hip distance apart.

2. If your heels come off the floor, roll up a blanket or the back of your yoga mat, and place it under your heels.

3. If this pose causes discomfort in your knees, or simply isn’t possible due to range of motion in your knees, place your block (or a block / blanket / bolster combo) under your hips at the required height.

4. Place your palms in anjali mudra, forearms parallel, and squeeze your inner thighs into your elbows at about 30% of your capacity. Hold for 5 seconds. Rest for 5 seconds.

5. Place your palms on the outer thigh close to your knees, then push your legs out into your hands evenly side to side at 30% of your capacity. Hold for 5 seconds Rest for 5 seconds

Repeat steps 4 and 5 3-5 times, or as many times as you wish

GARLAND POSE VARIATIONMalasana with Squeeze / Push

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