Namaste and welcome to Namaste Yoga. My name is Surbhi. I am a Yoga Teacher.
The goal of Channel is to tell you all those little tips and tricks that many Yoga teachers know but somehow in class settings they do not get conveyed to the students.
In today's video I am going to talk about Pelvic joint.
Pelvic joint includes our hips, pelvic joint and lower lumbar.
It also includes Psoas muscle.
Psoas is the only muscle that connects our upper body to our lower body.
In order to live a healthy life, it is very important that we have a good flexible pelvic area.
When we were babies, we were so flexible, we could sit on the floor,
We could twist and turn, we could do whatever we want
But when as we grow up, our body starts becoming stiff
We start sitting on the couch, on the chair. People do not really fold their knees.
So eventually after many years when people are in their 30s or 40s, people start experiencing knee pain, joint pain, ankle pain
foot pain, all these kind of pains.
But it all starts from our Pelvic joint
If our muscles on the pelvic area are tight, then the tightness is going to get carried on our hamstrin or quads.
Because of this chain reaction, after a while we start to develop knee and ankle pain
So, how to keep our pelvic joint healthy and flexible, we are going to cover in today's video.
There are two particular asanas that I am going to cover today
Titliasana and Shishupalasana
Titliasana keeps our Psoas healthy, strong and flexible
When we bend down our Psoas is pulled from the lower lumbar region
and when we lift our leg up, the Psoas is pulled from the thigh region
So, it is important to keep our Psoas muscle strong, healthy and flexible.
In order to do that Titliasana is the best asana.
But many times people do not do Titliasana properly
When they do Titliasana, this is what happens
The right way is; first keep your feet together and bring them as close to the pelvic as possible
Clasp your hands and hold on to your toes, so they do not slide forward.
Then breathe a little deeper. In order to keep our spine and posture stable, it is important to breathe a little deeper.
Make sure your spine is straight and our focus is on our Psoas.
Breathe a little deeper than usual and with intensity flap your wings.
Not just little bit but all the way like that
Breathe a little deeper and flap your wings with intensity
If you get tired, don't start slowing down like this. You can flap slower but flap fully
Do this everyday for two minutes and your Psoas is going to be really strong and flexible.
Like this, if you get tired, slow down. If you are good to go then keep flapping with intensity for two minutes.
You can put a timer on, or you can just follow your body. When it starts to pain, you can stop.
Or just go few more and then stop.
and please make sure that you are breathing a little deeper than usual.
Just follow me for the breath
And make sure your spine is straight, you should not be doing the hunch back.
Breathe, support your spine and keep your posture correct.
Next is Shishupalasana or Rock the Baby
This asana is really important to open our hip joints.
Keep you left heel close to your pelvic. Hold your right heel and put it on the inner side of elbow.
With other hand, hold your knee
Think of the leg as a baby
If you cannot do this, you do not have to take your leg that high up, but please do not compromise your posture
If you cannot lift up your leg, do not go like this
Keep your spine straight. Breathe a little deeper
and just pick up your leg wherever you feel comfortable
If you can just do this, its OK. If you can just do this, it is fine.
Wherever you feel comfortable without compromising your posture, do that.
Start breathing a little deeper and only rock your body not your neck
This will open up all of your hip joints
So, rock your body, make sure you are not doing this. Only move your body, keep looking at one point
Make a focal point, keep looking at it. Breathe deeper and you should feel a good stretch right here.
If you get tired, do not compromise on your posture, go slow, or just stop.
Eventually you will be able to do it for two minutes.
Then we will do the same thing on the other side.
Keep you right heel close to your pelvic, hold your left leg and rock a baby.
Breathe a little deeper than usual
Do not compromise on your posture, keep you back straight.
Try to rock fully with intensity. Not the small rock like this. Fully rock
Do this for two minutes everyday and within a month you will feel your hip joints opening.
Once your hip joints become flexible, you will see that when you walk or sit, your body will feel very light
You are not going to put as much pressure on your knees and ankles.
When you sit make sure you cover as much surface area as you can
I hope you enjoyed the video today. I hope it gave you some quick tips to open your pelvic joints
I will see you next time. For now, Namaste and have a healthy day.