Hello, I am Mariko with B-life. Today, we are focusing on pelvis. Pelvis plays an important role of linking upper and lower body and it has connections with many muscles. If the muscles are imbalanced under the influence of the person’s habit, the pelvis can be also imbalanced. It leads not only postural distortions, but also headache, lower back pain, knee pain and so on. So, today’s yoga is for realigning muscles surrounding the pelvis. We are practicing 3 poses. Let’s enjoy them together! Extend both legs in front. Hands are beside your hips. Press your hands into the mat to lift your buttocks a little. Then, place the sit bones vertically down to the mat. Avoid rounding your spine, keep it nice and long. Sit tall. From here, bring right heel beside the right hip. Flex the left foot, push forward with the sole of the foot. Keep your spine long, Walk your hands to front. If you can grab the left foot, go ahead. Fold forward. If you feel tight, just look for the spot between stretch and efforts. Left heel keeps pushing forward. Feel the stretch in the calf and the back thigh. If your body is ready, walk your hands to forward forward fold. Breathe slowly. Let’s take 3 to 5 breaths. Inhale deeply, lengthen your spine. As you exhale, reach forward a bit more. Slowly come back up. Let’s move on to 2nd pose. Bend the left knee, place the sole of the foot to the right inner thigh. Bring the right ankle on the left thigh. Keep flexing both ankles. Lift your hips once to shift your weight equally onto both sit bones. If your hips or knees are tight,
You could place your foot in front, or change the position of the right heel on the left calf. If it is fine, keep the right ankle stay on the left thigh. Inhale, press into the floor with the sit bones. Walk your hands forward. Place them wider than the knees width. Inhale, lengthen your spine, Exhale, hinge forward from your hips. Relax your upper body. Send deep breath to out side of the buttocks. Loosen the tightness and improve the imbalance of the muscles. This pose is also effective for easing sciatica Inhale, take a deep breath in. Exhale, slowly. Come back up. Extend both legs, shake them side to side. We’ve done 2 poses, let’s do the opposite side. Bring the feet together. Place the hands beside the hips. Place the sit bones vertically down to the mat. Extend your spine nice and long. Bring left heel beside the left hip. Flex the right foot, push forward with the sole of the foot. Keep your spine long, Walk your hands to front. Fold forward. If you can grab the right foot, go ahead. As you inhale, soften and expand your abs. Exhale, deeply and completely. Complete exhale will make the next inhale smoother and deeper. Send your breath to the back of the right high to loosen the muscle. Take 2 more breaths. After a complete exhale, Slowly come back up. Let’s move on to second pose. Bend the right knee, place the sole of the foot to the left inner thigh. Bring the left ankle on the right thigh. Keep flexing both ankles. If you feel tight, You could place your foot in front, or change the position of the left heel on the right calf. Find the right position for yourself. Make sure your weight is equally shifted onto both sit bones. Inhale, lengthen your spine. Walk your hands forward. Place them wider than the knees width. Inhale, open your chest. Exhale, hinge forward from your hips. Take deep, relaxing breaths Feel deep stretch in the buttocks’ muscle. Loosen the tightness and improve the imbalance of the muscles. Inhale, take a deep breath in. Exhale, completely. When you are ready, slowly come back up. Uncross the legs and shake them. Relax your hips and knees. The third pose is lizard. Begin with table top position. Hands are just under the shoulders. Knees are under the hips and hip distance width. Bring the right foot out side of the right hand. Lengthen your spine. Tuck your left toe. You could move the left knee backward, for better stretch. Bring your chest up and open. If you want to go next level, place the forearms to the mat. Imagine drawing the right knee toward the right shoulder. Stay center. Not to lean to the right side. To go deeper, lift the left knee higher and push the left heel back. Your core is parallel with the floor. Imagine a lizard is crawling the ground. Increase the flexibility of hip joints. This pose also strengthen the core. Don’t forget to breaths. Inhale deeply through your nose. Exhale, completely. Inhale, push the left heel back. One more inhale. Exhale. After completing exhalation, lower the left knee, Right foot back and rest in the child pose. Here, release any tensions, relax. OK, let’s do the opposite side. From the table top position. Hands are just under the shoulders. Knees are hip distance apart. Bring the left foot out side of the left hand. Move the right knee backward for better hip joint stretch. If you want to go next level, place the forearms to the mat. Bring your chest up and open. Shoulders are away from the ears. Drawing the left knee toward the left shoulder. To go deeper, tuck the right toe, lift the right knee higher and push the right heel back. Here, don’t forget breathing. Keep your spine nice and long. Your core is steady. Increase the flexibility of hip joints. Inhale deeply through your nose. Exhale completely. If you feel tight, you can keep your knee stay on the mat. Or instead of forearms, you can still stretch hip joint by keeping your hands on the mat. Choose whichever you like. All right, Those are the 3 yoga poses to relieve tensions around your buttock muscles. How was it? For those of you who feel your body imbalanced, I would suggest that you continue practicing these poses, so that your body would be back into alignment. I hope this video helps you. Thank you for choosing this video.
See you soon!