Pelvic and Lower Back Series
Pelvic/Lower Back Series
Knee to opposite shoulder.
Pull knee to opposite shoulder - 5 breaths
Bring knee across mid-line of body to opposite shoulder. Keep straight leg engaged by pointing toe to ceiling.
Deep pelvis release.
Start with knees bent - ankle on opposite knee and knee drops to the side - lift knee towards same shoulder by taking hold of knee or under the knee - hold 5 breaths (may be a challenge).
Ensure knee tracks towards same shoulder - often it will fall to opposite shoulder when muscles are tight.
Hold and push knee towards floor by contracting muscles of the pelvis (Mid and Med Glutes, TFL).
Alternate pushing knee away and trying (but not succeeding) to lift ankle off knee.
Lying on back with hands facing ceiling and shoulder blades flat on floor - lift both knees to chest - keeping knees up (towards armpits) drop the knees towards or onto the floor - 5 breaths.
Keep bottom leg bent - straighten top leg - push through heel and point toes towards knee.
Lying on back - straighten both legs so soles face ceiling - lower legs together to floor just below hands - hold there for 5 breaths - lift legs to center and repeat on other side. Tips: keep pushing through heels and working the abdominals.