Pelvic Tilt (Supta Prone Pelvic Tilt)
Pelvic Tilt is a simple yet effective movement that targets the lower back and strengthens the core. This pose is often used in yoga and physical therapy to help improve posture, reduce lower back pain, and enhance awareness of pelvic alignment.
Key Points
- Alignment:
- Start by lying on your back with your knees bent and feet flat on the floor, hip-width apart.
- Rest your arms at your sides, palms facing down, and maintain a neutral spine.
- Ensure your lower back has a natural curve, and there’s a small space between your lower back and the floor.
- Engagement:
- Gently engage your abdominal muscles by pulling the navel toward your spine.
- On an inhale, tilt your pelvis slightly by pressing your lower back into the floor. This should flatten the natural curve of your lower back.
- As you exhale, release the tilt and return to the neutral spine position.
- Focus:
- Keep the motion controlled and slow, focusing on the engagement of the core muscles.
- Avoid forcing the movement—only tilt as much as you can while maintaining a comfortable range of motion.
- Ensure your glutes, legs, and chest remain relaxed during the movement.
- Breath:
- Inhale to prepare, and exhale as you tilt the pelvis to press the lower back into the mat.
- Inhale to return to neutral, and exhale as you relax the pelvis.