What Yoga Postures Stretch Tight Muscles of the Sacroiliac Area?

Get the best Yoga Tips at Yoga Divinity

Sacroiliac pain is a typical problem that can make yoga awkward or even painful. Besides pain throughout practice, you might likewise feel hip and lower-back pain throughout the day when the muscles around the sacroiliac joint are tight. Forward bends and seated postures extend the area of the sacroiliac joint in the rear of the pelvis.

Ananda Balasana

Ananda balasana, or pleased infant posture, stretches your lesser back and opens the hips. It offers you a moderate stretch in the groin and inner thighs. Individuals with knee problems or severe inflexibility in the lesser back could discover this pose an option to even more intense poses like bound angle and cow face. Lie on your back and grab the bottom of your feet with your knees bent towards the sides of your rib cage. The shins are perpendicular to the floor. Pull down on your legs so your knees move toward the floor. This position launches the sacrum and enhances the arms.

Baddha Konasana

Baddha konasana, or expecteded angle posture, is likewise called cobbler’s position or the butterfly stretch. It opens the hips and stretches the groin, easing muscle tension in the hips, glutes and inner thighs. Sit with your knees bent towards your chest, feet together on the floor. Let your knees fall to the ground and put the soles of your feet together. Keep your lower back straight and your chest lifted so your lower back stretches, too. Don’t force the legs to the floor, though you could use your hands to gently push down on the knees. Merely keep your toes if you feel discomfort in your knees from pushing.


Gomukhasana, or cow face position, is a helpful stretch for the hips and pelvis with crossing the legs. Crossing the legs spreads out the hips at the back of the hips away from each other to extend the location around the sacroiliac joint. Sit cross-legged on the floor. Slide your left leg to the right and location your right leg on top of the left so both knees straighten with the midline of your body, right over left. Clasp hands behind your back with your left elbow bent towards the ceiling and right elbow bent toward the floor. Repeat on the various other side.

Eka Pada Rajakapotasana

Eka pada rajakapotasana, or one-legged king pigeon pose, is a standard hip-opener position. Lie on your tummy and prop up your upper body with straight arms, as in upward-facing canine position. Let the hips raise off the floor somewhat and look forward or somewhat upward. Move your left leg forward and place it horizontally underneath your chest with the beyond the leg on the floor. This implies that the hip turns externally like in expecteded angle pose. Rotate your hips to the left until your hips point straight forward, if you can. Repeat on the other side. This posture mightn’t be appropriate for someone with a pre-existing sacroiliac injury.