Hello everyone, Tutu Mora here with the Y bringing you tools to feel well in your
body, mind and spirit. So, today we're going to be doing a
little bit of a pelvic reset and all you'll need is a yoga block
or a firm pillow and a thera band or a pair
of yoga pants. So this series of movements can be especially
helpful when you feel like the alignment of your hips and pelvis
has become a little bit off or skewed due to sitting,
due to weak muscles, due to driving a lot or excessive exercise. So, this is a nice
little reset just to bring things back into alignment.
So, I'll have you just start laying down on your yoga mat.
And I'll just set things up right here.
And you're going to start - let's shift the orientation a little bit here -
with the yoga block lengthwise,
between your knees. Okay. So, I've got it this way,
right between my knees. And so, I want you to bring your feet
as close together as they can and as close to your sit bones as you're able.
And I want you to find a little hug into
the block with the inside line of your legs here.
And so, find that hug into the block and then we're going to just gently
rotate the pelvis from side-to-side. So, allowing
yourself to dip into one side of the pelvis,
knees will follow and then taking yourself over to the other side. And I
want you to maintain that squeeze into the block on both sides.
And so, we're going to take that back and forth let's do ten sets here.
Holding that squeeze.
And so, we're halfway there. Let's take five more sets.
Last set.
Alright, so you can un-squeeze that block and we're going to change the
orientation. So, first it was like this between
our knees and now it's going to be like this
between our knees. So, long side, kind of facing up and we're
going to find that squeeze once again, the inside line of the leg.
Heels are still together, feet together and heels close
as possible to those sit bones. So, finding that squeeze.
And let's take that again from side-to-side.
We're going to take ten sets again. Holding that gentle squeeze.
Almost like it's coming from the very center of your body.
Halfway there. Let's take five more sets.
And you can release that block. You can set it aside, we don't need it anymore.
But now, we're going to take the thera band and you're going to wrap it
around the outside of your thighs here.
Okay, so you can tuck in the ends or you can hold them in your hands,
whatever works. I'm just going to tuck them in gently here.
And again, bringing your feet together as close to the sit bones as possible, we're
now going to find an outside squeeze against the thera band.
And I want you to feel like that squeeze is coming from
your glutes first. So, feel like you're spreading the sit bones
and allow that to feel as though you're widening out
into the band and then we're going to, once again,
take this from side to-side ten times. Maintaining that outside squeeze.
Now, if the outside squeeze feels a little bit more difficult for you that
will tell you a little bit some, a little bit of
information about perhaps where you could strengthen
in terms of muscle groups.
Halfway there.
Really spreading those sit bones.
Last set.
And then let's pause in the center, hold that outside
squeeze and we're going to take a little pelvic curl here.
So, just curling that tailbone, holding that outside squeeze.
And then, we'll rest it back down, keeping it small
and mindful so you can hold on to that outside squeeze.
Let's take this one more time and if you're able,
you can take this up into a little bridge here.
Maintaining that outside squeeze against the band.
If you're able to take this into your bridge, maintaining that squeeze, let's
slowly rotate the head in one direction and then the other.
We'll take this nice and slow.
Eight more sets.
But of course feeling into where your own range, where your own limit is.
And just letting that cervical spine recalibrate.
Maintaining that outside squeeze.
Two more sets.
Head back to center, slowly melting down from the sternum. Maintaining that little
curl until the very end.
And then resting everything back down you can remove that thera band
from your thighs.
And then let's take it just a normal
pelvic curl without any props here. And just feeling into how your pelvis feels.
Maybe it'll be helpful to carefully stand up.
And feeling into how it feels to walk around the room here.
And so, I hope you found this helpful. I hope that it, you know, positively
impacts the way you're able to carry yourself through the rest of your day
and I'll see you back here next time on the Y's YouTube channel.
Take care.