The sacroiliac joint, often referred to as the SI joint, is the joint that connects the sacrum and ilium bones in your pelvis A weak SI joint can lead to pain in the legs, hips or lower back and in severe cases can lead to a inflammation condition called Sacroiliitis. Yoga, an ancient system of holistic health, involves the practice of stretches and exercises known as poses. Some of these poses can be particularly beneficial for strengthening the SI joint if practicing on a regular basis. Consult with your doctor before practicing yoga.
Step 1
Lie down on your back with the right leg up in the air. Place a yoga strap over your foot and hang onto the strap with your hand. Stretch your right leg out to the right and hold the stretch for 30 seconds. Repeat on the other side.
Step 2
Perform a strengthening pose for the SI joint known as Warrior One pose. Stand with your feet four feet apart and bring your arms out to each side. Turn your right toes toward the right and bend the right knee deeply. Turn your upper body toward the right and stretch both arms up to the ceiling. Hold this position for 20 seconds and repeat on the other side.
Step 3
Practicing a pose known as Triangle. Stand with your feet three feet apart and turn your right toes toward the right. Lower your right hand to the floor on the outside of your right foot. Open your chest and stretch your left arm up toward the ceiling. Hold the pose for 30 seconds and repeat on the other side.
Step 4
Perform an Extended Side Angle pose to strengthen the SI joint. Stand with your feet four feet apart and turn your right toes toward the right. Bend your right knee deeply and place your right hand on the floor to the outside of your right foot. Open your chest and reach your left arm up and over toward the right. Hold the pose for 30 seconds and repeat on the other side.
Tips and Warnings
- Practice yoga under the guidance of an experienced teacher to ensure safety and proper alignment. Use a yoga block to assist you in triangle pose or extended side angle pose, if necessary.
- If you're experiencing pain in the SI joint, avoid practicing forward bends or twisting poses until the pain subsides.
Things You'll Need
- Yoga strap
- Yoga block (optional)
References
- "Yoga, The Path to Holistic Health"; B.K.S. Iyengar; 2001
- "Gray's Anatomy"; Henry Gray; 1901 & 1977
- MayoClinic.com: Sacroiliitis
- Yoga Journal: Out of Joint
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