Sacral Opening Pose

This pose provides a very gentle traction stretch for the back of the pelvis and sacrum. It is excellent during times of lower back tension or pain and discomfort in the sacrum. This pose is very safe and gentle, and can be done by Yogi’s of all levels. However, use caution and mindfulness if you have herniated disks, or arthritis in the spine or pelvis.

1. Lay on your back with your knees bent. Bring your knees together and your feet about shoulder width apart.
 
2. Lift your pelvis slightly and move your tailbone toward your heels. Flatten the small of your back to the floor. (Or as flat as it will go)

3. Let your knees lean into each other, letting them also pull forward. (Let this movement be natural, and not forced). Let the lower back relax.

4. Hold this position for at least 30 seconds, allowing the muscles in your legs, and pelvis to relax.

5. Start to bring your knees down toward the floor, one at a time, stretching the inner thigh.

6. As you bring your knee toward the floor, let the pelvis rock from side to side, massaging the back of your pelvis.

7. Return to position #1, and rest for another 30 seconds or longer.

Benefits: Loosens and releases the sacrum. Relaxes the muscles of the pelvis, sacrum, and lower back. Massages and oxygenates the back of the pelvis. Increases flexibility in the abductor, and adductor muscles in the thighs.

 © written and modeled by Christine Wushke, Photo’s by Dianne Wushke.

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