Supine Pelvic Tilts — Daily Movement

Gentle pelvic articulation to cultivate sacral rhythm and down-regulate the nervous system.

Hatha Yoga · Donna Farhi (Yoga Body: Anatomy, Kinesiology, and Asana) · Stress, overwhelm, difficulty sensing the pelvic region, lower back tension, preparation for sleep. · Perform 8-12 repetitions, two to three times daily, particularly before bed or during periods of acute stress. Can be practiced for 3-5 minutes.

Why it works

The sacrum, a triangular bone at the base of the spine, is directly connected to the dura mater, which encases the brain and spinal cord. Gentle, rhythmic movement of the sacrum through pelvic tilting stimulates the dura, indirectly signaling the parasympathetic nervous system for relaxation. This movement also mobilizes the lumbosacral junction, releasing tension in the lower back and promoting a sense of grounding and stability. The focused attention on internal sensation further supports interoception, aiding in nervous system regulation.

How to practice

Lie on your back with knees bent and feet flat on the floor, hip-width apart. Ensure your lower back maintains its natural curve and is not pressed flat.
Place your hands gently on your lower abdomen, fingers pointing towards your pubic bone.
As you exhale slowly, gently imprint your lower back towards the floor, allowing your tailbone to slightly lift. Imagine your pubic bone drawing subtly towards your navel.
As you inhale slowly, release the imprint, allowing your natural lumbar curve to return, and feeling your tailbone gently lengthen towards your heels. Imagine your navel subtly drawing away from your pubic bone.
The movement is small and initiated from the pelvis, not by excessively tensing the abdominal muscles or glutes. Focus on the subtle rocking sensation of the pelvis and sacrum.
Lie on your back with knees bent and feet flat on the floor, hip-width apart. Ensure your lower back maintains its natural curve and is not pressed flat.
Place your hands gently on your lower abdomen, fingers pointing towards your pubic bone.
As you exhale slowly, gently imprint your lower back towards the floor, allowing your tailbone to slightly lift. Imagine your pubic bone drawing subtly towards your navel.
As you inhale slowly, release the imprint, allowing your natural lumbar curve to return, and feeling your tailbone gently lengthen towards your heels. Imagine your navel subtly drawing away from your pubic bone.
The movement is small and initiated from the pelvis, not by excessively tensing the abdominal muscles or glutes. Focus on the subtle rocking sensation of the pelvis and sacrum.