#50 "Yoga Minute" Supine Pelvic Tilt
7 هزار بار بازدید -
9 سال پیش
-
"Supine Pelvic Tilt" A great
"Supine Pelvic Tilt" A great exercise for the lower back and deeper abdominal muscles.
Begin by lying on your back with bent knees. Exhale, tightening your abdominal muscles by pulling them in toward the spine. Your lower back will flatten against the floor and the pelvis will rock back (posterior tilt). Inhale and let the belly balloon up toward the ceiling. Your lower back will come off the floor with the pelvis rocking forward (anterior tilt). The buttocks remain on the floor, as the hips tilt. This is more of a subtle movement opposed to forcing and creating strain. Move gently with your breath.
You have the option to move between short reps or hold the tilt in one direction for a 5 - 10 second hold. Repeat one of the versions 8 to 12 times.
The many Benefits from "Supine Pelvic Tilt": Lubricates the hip joints, massages the spine, and internal organs with the front to back movement. This movement strengthens the lower back muscles and abdominal muscles to help with posture problems. Opens the chest for more breath which relieves stress, tension and calms the nervous system.
Begin by lying on your back with bent knees. Exhale, tightening your abdominal muscles by pulling them in toward the spine. Your lower back will flatten against the floor and the pelvis will rock back (posterior tilt). Inhale and let the belly balloon up toward the ceiling. Your lower back will come off the floor with the pelvis rocking forward (anterior tilt). The buttocks remain on the floor, as the hips tilt. This is more of a subtle movement opposed to forcing and creating strain. Move gently with your breath.
You have the option to move between short reps or hold the tilt in one direction for a 5 - 10 second hold. Repeat one of the versions 8 to 12 times.
The many Benefits from "Supine Pelvic Tilt": Lubricates the hip joints, massages the spine, and internal organs with the front to back movement. This movement strengthens the lower back muscles and abdominal muscles to help with posture problems. Opens the chest for more breath which relieves stress, tension and calms the nervous system.
9 سال پیش
در تاریخ 1394/03/30 منتشر شده
است.
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