Wholesome SI Joint: Half 3

The previous couple of weeks, I’ve shared posts on this weblog in regards to the sacroiliac (SI) joint, part of human—significantly feminine—anatomy that tends towards harm in yoga observe. This publish introduces the joint, and this one explains the right way to work with one of many problematic alignment cues that may contribute to SI joint dysfunction.

Right now’s publish will handle certainly one of yoga’s most persistent, and probably damaging, alignment cues: squaring the hips. I first heard this instruction within the Eighties, in quite a few Iyengar-based lessons and workshops. Again then, squaring the hips in asymmetrical standing poses similar to Trikonasana (Triangle Pose) was regarded as wholesome alignment.

However the reality is, it’s unlikely that anybody’s hip joints are designed to do that. If you attempt to sq. the hips in asymmetrical standing poses, one thing has to present. That “one thing” might be the knee and/or the hip joint of the entrance leg. After which there’s the SI joint. If you attempt to sq. the hips in standing poses, one aspect of the SI joint jams collectively and the opposite stretches open. This places asymmetrical drive on the joint that may destabilize it over time. (Do not forget that for the SI joint to perform correctly, it needs to be secure.)

How To not Sq. the Hips in Standing Poses

As a result of each particular person’s hip joints are completely different, there’s no one-size-fits-all cue for the proper pelvic angle. In the identical approach that untucking the tailbone seems to be completely different for various folks, the rotation of the pelvis will look completely different for various folks. So you must develop inside cues.

Warrior II is the pose the place I found the significance of rotating my pelvis. For a few years I hated the pose as a result of my entrance leg would rapidly get fatigued and turn into shaky and unstable. It’s because all my weight was dumping onto the entrance leg. Whereas on a 30-day silent meditation retreat within the ’90s, I started experimenting with my pelvic place whereas in Warrior II. After I allowed my pelvis to rotate inward, all of a sudden my again leg clicked in and started to present assist. Then my entrance leg now not needed to do all of the work. I discovered that I might hand around in Warrior II for minutes at a time and never really feel drained. It was a revelation. From then on, I’ve practiced all standing poses this manner. Not solely has it made my standing poses a lot stronger, nevertheless it has additionally helped alleviate continual SI joint ache.

An SI Joint-Pleasant (Warrior II)

Right here’s how I instruct discovering the optimum pelvic rotation. I’ll use Virabhadrasana II (Warrior II Pose) for instance.

1. Stand on a nonskid yoga mat along with your ft broad aside—2 to three ft—and parallel. Place your palms in your pelvic rim.
2. Flip your complete proper leg—your foot, shin, knee and thigh—outward 90 levels, in order that your foot is pointing towards the top of your mat.
3. Flip your complete left leg—your foot, shin, knee and thigh—inward about 30 levels. Really feel how your again foot is grounding.
4. Actively attempt to floor your again foot. Now slowly rotate the left aspect of your pelvis inward, till you’re feeling the again foot rooting extra firmly into your mat. That is more likely to be your optimum pelvic rotation.
5. One other interior reference that works for some folks is to rotate the pelvis till they really feel each heels aligning with their respective ischial tuberosities (sit bones).
6. Prolong your arms outward out of your shoulders in order that they’re parallel to the ground.
7. Now floor your again foot as you bend your entrance knee, monitoring it out over your entrance foot. In case your pelvis is in its optimum rotation, you’ll really feel your weight evenly distributed between the suitable and left ft. In case your pelvis will not be in its optimum rotation, you’ll seemingly really feel most of your weight in your entrance foot. Be happy to discover your pelvic rotation when you’re in Warrior II to search out the rotation that permits your ft to simply assist your weight evenly.
8. Take 5 to 10 deep breaths within the pose.
9. Floor your left foot and push along with your proper to straighten your knee. Flip your ft to parallel and relaxation for a couple of breaths.
10. Transfer to the opposite aspect.

When you’re concerned about studying extra about your hips and SI joint, take a look at my most up-to-date e-book, Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache.

About Charlotte Bell

Charlotte Bell found yoga in 1982 and started instructing in 1986. Charlotte is the writer of Conscious Yoga, Conscious Life: A Information for On a regular basis Follow and Yoga for Meditators, each revealed by Rodmell Press. Her third e-book is titled Hip-Wholesome Asana: The Yoga Practitioner’s Information to Defending the Hips and Avoiding SI Joint Ache (Shambhala Publications). She writes a month-to-month column for CATALYST Journal and serves as editor for Yoga U On-line. Charlotte is a founding board member for GreenTREE Yoga, a non-profit that brings yoga to underserved populations. A lifelong musician, Charlotte performs oboe and English horn within the Salt Lake Symphony and folks sextet Purple Rock Rondo, whose DVD received two Emmy awards in 2010.