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The Pelvic TiltLying on your back with your feet on the mat and your knees up, flatten your belly down toward the floor as you exhale. Flatten your lower back against the floor.As you inhale, let your belly expand and let your lower back arch up from the floor. Breathe in and out at your own pace, letting your hips rock back and forth with the movement of your breathing. This is the basic Pelvic Tilt, an important exercise for increasing strength, flexibility, and awareness in the core of your body. There is no better exercise for preventing and curing lower backaches. To check if you are doing it correctly, grab hold of both sides of your shirt, at your waist. As you inhale and your back arches, you should be able to pull your shirt from side to side. Then exhale and press your back against the floor: at this point, you should not be able to slide your shirt—it will be pressed against the floor by your lower back. Repeat at least 20 times. |
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These lessons are free. Use them cautiously and at your own risk. Additional homework: take a long walk or run five times a week. You can do these yoga/pilates poses in any order you want, or just click on the "Next" button (above) to get the recommended sequence.
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in Saratoga, San Jose, and Los Gatos Pam Portugal Walatka's yoga fitness class in Los Altos Hills |
