Yoga Postures for the SI Joint

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Senior yoga exercise teacher Judith Lasater was deep into her yoga exercise practice one day when she heard a loud popping sound. After she talked to specialists who couldn’t describe the dull pain in her lower back, her chiropractic practitioner finally suggested she’d jeopardized her sacroiliac, or SI, joint. These joints are linked by tendons to the sacrum and ilium– the leading part of the hips. Rather of resigning herself to a life time of chronic pain, Lasater dealt with to go back to the mat and found that by moving her pelvis in line with her spinal column in every position she ‘healed’ her harmed sacroiliac. Yoga poses for the SI joints can be delighted in if you pay mindful attention to straightening your spine and pelvis at all times.

Extended Side Angle Pose

In a standing position, spread your legs 4 feet apart. Turn the left foot out 90 degrees and the right foot in about 45 degrees. Gradually bend your left knee up until your upper thigh is parallel with the floor. Examine that your left knee is stacked above your left angle. Extend your upper body to the left, flexing sideways from your waist. Rest your left elbow on your left knee really lightly and extend your left lower arm palm up. Raise your right arm above your head up until you’re one straight line from the ideas of your right fingers, down with the right side of your upper body ending at your right foot. Take 5 breaths then switch over sides.

Eagle Pose

Stand with your feet together. Slightly flex your knees and then cross your right upper thigh over your left upper thigh. Point your right foot towards the flooring and then relocating your right foot back, hook it behind your left calf bone. Raise your arms to take on height then flex your elbows so that your forearms are perpendicular to the floor. Nestle your left elbow into the crook of your right elbow. Turn your left palm out and then realize your right-hand man with your left. Keep your arms at shoulder height throughout the pose. Take 5 breaths in Eagle position and then switch over sides.

Plow Pose

Position a folded up blanket under your shoulders and back as you lie on the flooring arms by your side. Press down with your hands and then lift your legs toward the ceiling till they’re perpendicular to the floor. Inhale deeply, and as you breathe out slowly lower your legs, either pushed together or hip width apart, to the flooring behind your head. Curl your toes under then wiggle your arms till they’re under your shoulders and clasp your hands together. If you cannot reach the flooring with your feet, position yourself near a wall and when you extend your legs back and over your head, let your feet rest on the wall instead of the flooring. Take 5 breaths in Plow position.

Upward Salute

Stand with your feet together. Remove then spread your toes to achieve maximum balance. Settle your spread toes back to the floor and remove your upper thigh muscles up and far from your knees. Tuck your tailbone under as you draw in your abs towards your spinal column. Pull your upper body up and spread your shoulder blades while drawing them down your back. Perch your head squarely on your shoulders staring forward. Let your arms hang by your sides, palms facing away from you. Inhale and sweep your arms up to the ceiling and touch your palms together. Gaze upward at your hands and breathe slowly and deeply for up to a minute.