If you’re on this page, you already know about anterior pelvic tilt and you’re looking for a solution. Yin yoga is a form of yoga involving holding poses and meditation. Yin yoga is particularly well suited to treating anterior pelvic tilt because it uses gentle stretches held for several minutes to loosen joints and tight muscles.
Before beginning this yin yoga for anterior pelvic tilt routine, here are a few things to keep in mind.
1. Set a timer for each pose for 3 to 5 minutes per side.
2. Start with a very mild stretch and slowly sink into the pose as your relaxation builds.
3. Focus on your breathing. Breathe deeply and slowly through the nose. Focusing on your breath will allow to get a better stretch by keeping your mind if any discomfort and allowing your body to stay in the stretch. If you have trouble focusing on the breath try a breathing app like this one.
4. Yin yoga embraces mild discomfort. Stop the stretch or move into an easier version or position if the discomfort is intense.
1. Sit cross legged or in a position that’s comfortable for you and spend a few minutes centering your mind before you begin your practice. Breathe deeply and slowly to start the process of clearing your mind.
2. Pigeon pose (Sleeping Swan). This is a wonderful hip opener. Start with a light stretch and move into it as the stretch progresses. Remember not to push yourself too hard. Only bend your leg as far as is comfortable. I prefer to lay my body over my front leg rather than sitting up when doing this pose in a yin practice.
3. Butterfly Pose. This is another wonderful hip opener.
4. Dragon Pose. I have very tight hips and this pose is intense for me so I usually keep it to 3 minutes per side although my other stretches are usually 5 minutes per side. This stretches the front of the thighs and hips. I do this pose with my hands or forearms planted in the ground.
5. Square. Another great hip opener. I usually start sitting upright but by the end of my time I’ve usually folded over myself with my head resting in my hands.
5. Corpse Pose. This is a great pose to wind down your practice. Not only is it relaxing, but it can bring great awareness to your hip and back placement. Keep the small of your back flat to the ground. This may be difficult if you have severe anterior pelvic tilt but give it your best shot!
If you’re looking for more info on yin yoga I recommend The Complete Guide to Yin Yoga: The Philosophy and Practice of Yin Yogaby Bernie Clark (affiliate link). You might also benefit from yoga blocks (affiliate link) to rest your head or set under your knees. Let me know how you found this sequence in the comments!