Your pelvis lies at the center of your structural foundation, supporting the upper body and stabilizing the lower body. It bears a lot of the burden of misalignment of the spine or skeleton and can often become tight. Conversely, tightness in the pelvic region can also lead to misalignment in other parts of the body. Many yoga poses help keep the pelvic area flexible and aligned, and should be practiced on a daily basis.
Big Toe Pose (Padangusthasana)
Stand at the top of your yoga mat. Take your hands to your hips and step your feet hip-distance apart. Pull your shoulders back and broaden across your chest as you fold forward at the hip creases -- the place where your leg meets your pelvis. Keep your spine straight and your chest broad as you bring your upper body toward your legs. Stop before your spine begins to round. Release your hands to your feet and take hold of your big toes from the inside with the index and middle finger of both hands. Wrap your thumbs around the outside of your toes to get a good grip. Straighten your spine again and use a little arm strength to pull your torso closer to your thighs. If your arms bend, bring your elbows out to the side. Hold here for five deep breaths. Release your hands back to your hips and slowly come up to standing with a flat spine.
Cat-Cow Pose
Begin on all fours with your wrists directly underneath your shoulders and your knees directly underneath your hips. On an inhale, drop your belly toward the mat and lift your head, chest and tailbone. Hold here for three breaths and then reverse the position on an exhale by rounding your spine, tucking your tailbone under and bringing your chin to your chest. Hold in this position for three breaths. Repeat both parts of the pose three times.
Garland Pose (Malasana)
Stand with your feet a little wider than hip-distance. Turn your toes out slightly and squat down as far as you can, lowering your buttocks down below your hips. Allow your knees to splay out to the sides, and keep your torso up and your chest broad. Keep your heels on the floor. If you are unable to keep your heels on the floor, take a rolled-up towel and place it underneath your heels. Bring your palms together in the center of your chest and hold here for five to 10 breaths. Come out of the pose the same way you came in, slowly rising up to standing.
Bridge Pose
Lie on your back on your mat with both knees bent and your feet flat on the floor. Keep your feet and knees hip-distance apart, and extend your arms by your side, palms facing down. Press into your feet and hands and lift your pelvis up toward the ceiling as far as you can. Hold here for 10 seconds and lower your pelvis to the mat. Repeat two more times.
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