Poses for Your Pelvis

This pose provides a gentle massage to the spine and belly organs.

Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.

A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.

Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.

It might look straightforward, but there's more to Dandasana than meets the eye.

Fold into Paschimottanasana to help your distracted mind—and your hamstrings—unwind.

Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.

Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.

Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.

Use these poses to access this deep muscle, which is key for freedom and ease in the hips.

Let love in by practicing these self-compassion postures first.

Pain and discomfort can be gone with these therapeutic asana sequences from pelvic-floor expert and yoga teacher Leslie Howard.

When yogis talk hips, it's generally about opening them. But your hips CAN be too open... Learn why balancing strength and flexibility in the hips is so important.

Most women know they should be strengthening their pelvic floors, but what about lengthening? Try this 10-step practice for strong and supple muscles to support childbirth, your vital organs, and even your love life.

Think of the word “core,” and terms like “hard" and “tight” likely come to mind. But the secret 
to a strong middle is actually to soften in your practice. This sequence shows you how.

Twisting poses are a top cause of SI joint injury. Learn how 
to safely anchor yourself before moving into your next twist.

Healthy movement in your tailbone may 
influence your whole spine.

Looking to boost your confidence? Try this sequence from yoga teacher Claire Missingham to open your hips and balance your lower energy centers.

You can resolve sacroiliac joint discomfort in the same place it started—on the mat.

Use this sequence of yoga poses to open and stretch your groins.