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Level 1 Difficulty. A Serenity Yoga Foundation Pose. This posture may be familiar to anyone who does remedial back exercises or does physiotherapy for their back, or building their back strength for weight lifting. It's a good, all purpose strengthener for the lower back and abdominals and is an essential movement for yoga safety. It can be done anywhere, lying down or sitting, but you need a firm surface to push against.
| | The Pelvic Push (aka The Pelvic Tilt ) is essential for doing some poses safely and effectively. This movement keeps pressure off your lower back while doing the Pelvic LIft, the Bow, The Wood Chopper and the Cobra. It keeps the strain off your back during back bends and during the Incline Plane. It helps you keep your balance during Blanace Posture 1 and 2, and gives you proper allignment so that your back will flatten out during the Puppy and the Dog, so that your shoulders and back will flatten out, to give you the maximum benefit of the stretch. | Yoga Snack
Commercial Break! Next time commercials come on TV, instead of toddling off to the kitchen, lie on the floor and do a few rounds of the Pelvic Push. | | Start from sitting or lying down, or standing against a wall. | Start lying down on your back: knees up; feet flat on the floor / tub. Feet hip-width apart. Do this lying down if you're going to go to the Pelvic Lift next. |  | | OR Start sitting or standing: have your feet flat on the floor, your back against a firm surface like a chair or wall. | Next
Press the small of your back against your supporting surface, (against the floor, chair, wall, etc.)
This will tilt your shift your lower hips slightly forward, which is why it's called a Pelvic Tilt. |  | Hold for 6 breaths or until you've reached a limit past which your muscles will be exhausted.
Release by relaxing your back
Do 3 Repetitions, pressing more firmly with each repetition.
| Option:
Follow with Pelvic Lift
Tip If you want to work your back & abdominals harder, push harder against the supporting surface. |
| | Learn more about the Pelvic Push movements by reading about the Pelvic Tilt | | Do this posture at: | | Red Level | Do the steps and enjoy a good stretch | | Orange Level | Do each pose using the Orange Level procedure.
OR for a simpler Orange Level routine:
Pay close attention to breathing in and out at the right time when doing each posture. | | Yellow Level | Match movements with the breath
For each step of going into and out of the pose:
Start the movement and the breath at the same time
Pace them together
End the movement and breath at the same time |
| Benefits: Strengthens Lower Back & Abdominals
Time to Do: 1 - 3 minutes
Body Parts Used by This Posture: Abdominals; Lower Back; Bum
Try Warming Up with: Bust Expansion
This Posture is Good before: Pelvic Lift; Leg Fold; Rock & Roll
Good After: Shoulder Stand; Plow
Builds you up for: Pelvic Lift; postures that require abdominal & lower back strength
Combines Well with: Pelvic Lift
Energy Center Used: Belly (Navel) center | | |
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