Poses for Your Pelvis
Maintaining a balance of flexibility and stability in the muscles surrounding the pelvis is crucial for both yoga practice and daily life. Use these poses to level your pelvis from all angles.
Latest in Poses for Your Pelvis
The 5 Best Yoga Poses for Pelvic Floor Dysfunction, According to Physical Therapists
Because a healthy pelvic floor is, well, essential.
Cat Pose
How not to fall into autopilot while practicing this basic—but beneficial—stretch.
Cow Pose
Bitilasana is an easy, gentle way to warm up the spine before a more vigorous practice.
Reverse Plank | Upward Plank Pose
Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, and anterior deltoids.
Tree Pose
A classic standing posture, Vrksasana establishes strength and balance, and helps you feel centered, steady and grounded.
Lotus Pose
Padmasana creates an essential foundation for meditation practice, while stretching the front of the thighs and ankles.
Staff Pose
It might look straightforward, but there's more to Dandasana than meets the eye.
Seated Forward Bend
A simple pose that's anything but easy.
Supported Headstand
Standing on your head in Salamba Sirsasana strengthens the whole body and calms the brain.
Bridge Pose
Setu Bandha Sarvangasana can be whatever you need—energizing, rejuvenating, or luxuriously restorative.
7 Poses That Help Deepen Your Awareness to Release Your Psoas
Use these poses to access this deep muscle, which is key for freedom and ease in the hips.
3 Yoga Poses for Deeper Intimacy
Let love in by practicing these self-compassion postures first.
Reduce Pain and Discomfort with These Poses for the Pelvis
Pain and discomfort can be gone with these therapeutic asana sequences from pelvic-floor expert and yoga teacher Leslie Howard.
Not ALL Hips Need Opening: 3 Moves for Hip Stability
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.
A Pelvic Floor-Focused Yoga Sequence for an Easier Labor & Delivery
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.
Core Concept: Soften Your Middle for a Stronger Core
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.
Anatomy 101: Understanding Your Sacroiliac Joint
Twisting poses are a top cause of SI joint injury. Learn how to safely anchor yourself before moving into your next twist.
Anatomy 101: Understanding Your Tailbone
Healthy movement in your tailbone may influence your whole spine.
Claire Missingham’s Flow to Balance Your Lower Chakras
Looking to boost your confidence? Try this sequence from yoga teacher Claire Missingham to open your hips and balance your lower energy centers.
How to Deal with SI Joint Discomfort
You can resolve sacroiliac joint discomfort in the same place it started—on the mat.
Get Into Your Groins
Use this sequence of yoga poses to open and stretch your groins.
Intro to Anatomy: Piriformis Primer
The surprising key to soothing sciatica and lower back pain is a muscle you may never have heard of—the piriformis.
Yoga for Pelvic Floor
Strong and supple pelvic floor muscles help you stay high and dry.
Try This Twist Without Squaring Your Hips
Keeping your hip points squared straight ahead may not always be best in twists.
Side-Reclining Leg Lift (Anantasana)
This side-reclining pose stretches the backs of the legs, the sides of the torso, and tones the belly.
Upward Facing Two-Foot Staff Pose
Can you practice Wheel with straight arms and Headstand without strain? Then, you're ready.
Garland or Squat Pose
An excellent facilitator of good pelvic floor health, Garland Pose, called Malasana in Sanskrit, stretches the ankles, groins, and back while stimulating proper digestion. No worries if your heels don't reach the floor—simply rest them on a folded blanket.
King Pigeon Pose
Kapotasana invigorates your body and gives your spirits a lift. This extremely deep backbend is appropriate for advanced practitioners only.
Half Frog Pose
Ease up into Half Frog Pose, called Ardha Bhekasana in Sanskrit. This pose strengthens the back while gently opening up the shoulders, chest, and thighs—a loving treat for the entire body.
Big Toe Pose
This pose gently lengthens and strengthens even stubbornly tight hamstrings.
Sphinx Pose
Sphinx Pose is the infant of backbends. It can be practiced with either an active or passive approach.
Practice Tips for the SI Joints
Check out Roger Cole's author page.
Rope Pose
In this challenging version of a twist, your arms wrap around your legs so your hands can clasp behind the back, almost like a lasso or a snare.
Dancer Pose | Lord of the Dance Pose
Dance with cosmic energy in this challenging yet graceful balancing pose that relies on equal parts effort and ease.
Head-to-Knee Pose
Janu Sirsasana, or Head-to-Knee Pose, is appropriate for students of any level and melds a forward bend with a spinal twist.