Pelvic Tilt Yoga is also known as Vasti Nirvlina. Pelvic tilt yoga is a great way to prepare your back for Bridge Pose. It loosens up the lower back, relieves any back strain or tension and strengthens the abdominal muscles. It’s also a great warm up to do simply because it feels great.
Figure : Pelvic Tilt Yoga
Pelvic Tilt Yoga Steps :
- Lie on your back with hands on abdomen or with arms in a comfortable distance from the body, with palm up.
- 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.
- Legs are separated about hip distance apart, with insteps parallel. Knees are bent to help lengthen the lower back.
- n an exhalation, pull the navel toward the spine. Abdominal muscles are contracted.
- Inhale and relax the abdominal muscles; on the exhalation, continue to pull your navel toward the spine.
- Feel increased circulation in the lower back and a lengthening of the lumbar (lower) spine as though your tailbone were lengthening toward the front of the room. The buttocks stay on the floor at all times.
- Repeat 8 to 10 times.
