Pelvic Lift Yoga is also known as Vasti Udayana. Pelvic lift yoga starts out like Pelvic Tilt Yoga, but eventually you lift your pelvis off the floor. Pelvic lift pose is also an excellent preparation for Bridge Pose, a strenuous posture that shouldn’t be done before warming up the back first. Pelvic lift yoga also works the legs and buttock muscles.
Pelvic Lift Yoga Steps :
- Lie on your back with your arms a comfortable distance from the body, with palms down.
- Make sure your chin is not higher than your forehead. If you feel any strain in your neck, place a folded blanket or towel under your head.
- Your legs should be separated about hip distance apart, with insteps parallel. Your knees are bent to help lengthen the lower back.
- Maintain a slight pelvic tilt.
- On an inhalation, press evenly into the soles of the feet and raise your pelvis an inch from the floor. Exhale the pelvis down to the floor.
- Inhale, press into the soles of your feet, and raise your pelvis 2 inches from the floor. We often have a tendency to externally rotate our legs and feet. Don’t pull all your weight on the outside of your feet – make sure there is an even distribution of weight at the soles of your feet. Feel your big toes and inner heel pressing down.
- With each inhalation, gradually begin to lift the pelvis a little higher. Use your inhalations and exhalations to smoothly lift and lower the tailbone, sacrum, lower back and possibly part of your thoracic spine (between the neck and abdomen) off the floor.
- For a variation, inhale and press into the soles of the feet. If it feels okay, simultaneously raise your pelvis and both arms over your head and onto the floor – if the shoulders permit. The backs of your hands are on the floor. Honor any limitations in your shoulders.
- Return your arms to your sides as you exhale and lower the pelvis.
- Repeat this movement a few more times, raising the pelvis as high as you comfortably can.
- When you’re ready, bring your knees to the chest, wrapping your arms below the knees in Knee Hug, a great counter-pose.