How to Strengthen the SI Joint With Yoga

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The sacroiliac joint, commonly described as the SI joint, is the joint that connects the sacrum and ilium bones in your hips A weak SI joint can cause discomfort in the legs, hips or lower back and in severe cases can lead to a swelling condition called Sacroiliitis. Yoga, an old system of holistic wellness, includes the practice of stretches and exercises known as positions. A few of these postures can be specifically valuable for enhancing the SI joint if practicing regularly. Talk to your physician before exercising yoga.

Step 1

Lie down on your back with the right leg up in the air. Put a yoga strap over your foot and hang onto the strap with your hand. Stretch your right leg out to the right and hold the stretch for 30 seconds. Repeat on the other side.

Step 2

Perform a fortifying pose for the SI joint known as Warrior One present. Stand with your feet four feet apart and bring your arms out to each side. Turn your right toes towards the right and bend the right knee deeply. Turn your upper body towards the right and stretch both arms up to the ceiling. Hold this position for 20 seconds and repeat on the other side.

Step 3

Practicing a present referred to as Triangle. Stand with your feet three feet apart and turn your right toes toward the right. Lower your right hand to the floor on the exterior of your right foot. Open your chest and stretch your left arm up towards the ceiling. Hold the pose for 30 seconds and repeat on the various other side.

Step 4

Perform an Extended Side Angle posture to reinforce the SI joint. Stand with your feet 4 feet apart and turn your right toes toward the right. Bend your right knee deeply and put your right hand on the floor to the beyond your right foot. Open your chest and reach your left arm up and over towards the right. Hold the pose for 30 seconds and repeat on the various other side.