Anyone who teaches yoga (or pays attention to body form) can see how many students come to class with an anterior pelvic tilt, often due to prolonged sitting and poor posture. Nature of our modern way of living (and why I’m writing this post from my makeshift standing desk)! By incorporating specific poses and movements that target this imbalance, I’ve seen worth noting improvements in students’ overall alignment, core strength, and lower back comfort.
Not only does this focused practice help alleviate pain and tension, but it also enhances body awareness, allowing students to carry these benefits off the mat and into their daily lives.
Have any blocks or whatever props you might want to use close by before you start.
- Cat-Cow Pose. Alternating between arching and rounding the spine while on hands and knees. Students often overarch in Cow, exacerbating anterior tilt. To address this, cue them to engage their core and avoid excessive lumbar curve. If wrists are sensitive, have them come down to their forearms.
- Bridge Pose. Lying on the back, lifting hips with feet planted. Many students push into anterior tilt here. Encourage tucking the tailbone and engaging the glutes. For those with tight hip flexors, place a folded blanket under the lower back for support.
- Standing Forward Fold. Bending forward from the hips with a flat back. Students with anterior tilt often struggle to hinge at the hips. Cue them to focus on tilting the pelvis backward as they fold. If hamstrings are tight, have them bend their knees generously.
- Warrior I. A lunging pose with arms raised overhead. The front hip often drops into anterior tilt. Guide students to square their hips and engage their core. For those with balance issues, suggest keeping the back heel lifted or placing one hand on a wall for support.
You’ll start by gently stretching your hip flexors and strengthening your core, which helps relieve lower back discomfort and tightness often associated with anterior pelvic tilt. Throughout your practice, focus especially on engaging your abdominal muscles and lengthening your lower back, which helps your pelvis achieve a healthier alignment. Afterward, try incorporating these targeted poses into your daily routine (just a few minutes each day) to improve your pelvic posture and alleviate any related discomfort steadily.
Affirmation: I align my body with strength and grace. My pelvis finds balance, supporting my whole being with ease.