How to correct pelvic deviation

If you find yourself lying on your back in bed with your lower limbs relaxed, there is a noticeable inconsistency in the tilt angle of your left and right ankles, and you always want to lean on something for support when standing, otherwise you will feel tired. If your buttocks are flat, and your upper buttocks even have a concave curve, but the flesh on your lower buttocks is loose, etc., then you have a tilted pelvis. In addition to causing shoulder and neck pain and edema, the tilt will also compress the internal organs and cause various diseases. In terms of appearance, it will make the skin prone to various conditions, making people look listless and look much older in an instant.

Action steps

1. Start from the kneeling hero pose. Depending on your personal situation, you can choose a long pillow and place it behind your back, with your back completely against the pillow.

2. Inhale, raise your arms above your head with the backs of your hands touching the ground, maintain smooth breathing, make sure your lower back is not compressed, and hold for 2 to 5 minutes. When standing up, bring your hands back and push the soles of your feet. Your body needs to move away from the pillow steadily and slowly to avoid swaying from side to side.

Exercise benefits:

It stretches the quadriceps and hips, stretches the abdomen and pelvis, promotes blood circulation in the pelvic area, and massages the internal organs in the pelvis.

[ Lying Butterfly Pose ]

Action steps :

1. Start by sitting with your legs in front of your body, knees bent, soles of your feet facing each other, and feet pulled as close to your body as possible, with the outer sides of your thighs as close to the ground as possible.

2. Place your hands on the ground and slowly bend your spine backwards one section at a time until you are lying flat, with your buttocks completely on the ground and your back close to but not touching the ground, keeping your neck in the natural curve.

3. Inhale, raise your hands above your head and then put them on the ground. Stay for 2 to 5 minutes, maintaining slow, deep breathing.

Exercise benefits :

It stretches the hip and thigh adductor muscles, relaxes the abdomen, stimulates pelvic blood circulation, and relieves reproductive dysfunction.

Shoulder Bridge

There are two variations of the shoulder bridge, the standard and the variation, which can be advanced according to your practice situation.

Exercise benefits: Strengthens and expands the chest and shoulders, enhances abdominal and hip flexor strength, improves pelvic control, and stretches the lumbar spine and quadriceps.

( Standard )

Action steps

1. Start lying down, inhale, bend your knees, balance your feet on the ground, bring your ankles close to your hips, and align your knees at ankle distance. Exhale, bring your knees forward, lengthen your tailbone, and lift your hips.

2. According to the degree of expansion of the upper back, lower back and quadriceps, place yoga bricks of appropriate size under the coccyx to provide balanced support for the hips.

3. After entering the shoulder bridge pose, take 10 deep breaths, make sure your shoulders are flat on the ground, your armpits on both sides are fully open, relax your neck, and keep a slight gap between the back of your neck and the ground.

(Variation)

Action steps

1. Based on the standard movement, extend one foot forward with the heel on the ground, extend both feet forward in parallel, and keep the legs in a neutral position without turning outward.

2. Take 10 deep breaths. If straightening your legs causes discomfort, lower the height of the bricks. When resuming the movement, bend your knees first and return to the shoulder bridge pose.

3. Inhale, raise your hips, move the bricks away, exhale, slowly lower your hips to the ground, and then straighten your legs.