Yoga Sequence For Si Joint Pain
There are a few different yoga poses that can help to ease pain in the SI joint. The following sequence can be practiced daily or whenever pain flares up.
1. Supine Hand-To-Big-Toe Pose (Supta Padangusthasana)
This pose stretches the hamstrings and glutes, which can help to ease SI joint pain.
To perform this pose:
Lie on your back with your legs extended.
Bend one knee and clasp your hand around your big toe.
Pull your knee towards your chest, and hold for 10-30 seconds.
Release and switch legs.
2. Child’s Pose (Balasana)
This pose is a gentle hip opener that can help to ease SI joint pain.
To perform this pose:
Start on all fours, with your knees hip-width apart and your hands shoulder-width apart.
Fold your torso forward, and rest your forehead on the floor.
Extend your arms out in front of you, and relax your shoulders.
Hold for 30 seconds to 1 minute.
3. Triangle Pose (Trikonasana)
This pose stretches the hamstrings and glutes, which can help to ease SI joint pain.
To perform this pose:
Start in a standing position, with your feet spread hip-width apart.
Turn your right foot out 90 degrees, and your left foot in slightly.
Extend your arms out to the sides, and pivot your body to the right.
Keep your right hand on your right ankle, your left hand on your left hip, and your gaze towards the floor.
Hold for 30 seconds to 1 minute, and then switch sides.
4. Pigeon Pose (Eka Pada Rajakapotasana)
This pose is a deep hip opener that can help to ease SI joint pain.
To perform this pose:
Start in a tabletop position, with your wrists and knees in line with each other.
Bring your right ankle in front of your left wrist, and slowly lower your chest to the floor.
Extend your left arm out in front of you, and relax your head and neck.
Hold for 30 seconds to 1 minute, and then switch sides.
5. Cat-Cow Pose (Marjaryasana-Bitilasana)
This pose helps to warm up the spine and opens the hips, which can help to ease SI joint pain.
To perform this pose:
Start on all fours, with your hands and knees in line with each other.
Inhale and arch your back, and look up towards the sky.
Exhale and round your back, and tuck your chin towards your chest.
Repeat for 10-15 breaths.
Restorative Yoga Sequence Without Props
This sequence can be done without any props, but if you have a bolster or blanket available, they can be used to enhance the experience.
1. Come to seated with a bolster or blanket behind you. Lean back onto the support, and let your head and neck relax. Allow your arms to rest at your sides with your palms up.
2. Close your eyes and take a few deep breaths in and out through your nose.
3. On an inhale, lift your arms up overhead, and on an exhale, lower them back down to your sides.
4. Take a few more deep breaths in and out through your nose.
5. To come out of the pose, slowly press yourself up to seated, and then take a few more deep breaths in and out through your nose.
Mother’S Day Yoga Sequence
for the Busy Mom
1. Child’s pose (balasana)
This pose is a wonderful way to start your practice and to calm and soothe your mind and body. It is also a great pose for pregnant women and new moms. Come to a kneeling position, then sit your bottom back on your heels and fold your torso forward, resting your forehead on the floor. Bring your arms out in front of you, parallel to the floor. Stay in this pose for 5-10 breaths.
2. Downward-facing dog (adho mukha svanasana)
This pose is a great way to stretch your hamstrings, calves, and shoulders. It also helps to increase blood flow to your brain and to calm and energize your body. Come to a tabletop position, then tuck your toes and lift your hips up and back, extending your spine and pressing your heels into the ground. Keep your head between your arms and your abs pulled in. Hold this pose for 5-10 breaths.
3. Cat-cow pose (marjaryasana- Bitilasana)
This pose is a great way to warm up your spine and to increase flexibility in your spine and neck. It also helps to calm and energize your mind and body. Come to a tabletop position, then inhale as you arch your spine and look up, and exhale as you tuck your chin and round your spine, looking down at your belly. Move through these poses for 5-10 breaths each.
4. Warrior I (virabhadrasana I)
This pose is a great way to increase strength and flexibility in your legs and to open your hips. It also helps to increase your energy and to focus your mind. Come to a standing position, then step your left foot back about 3 feet and turn your left heel in. Bend your right knee, and reach your arms out to the sides, parallel to the floor. Hold this pose for 5-10 breaths, then switch sides.
5. Triangle pose (trikonasana)
This pose is a great way to increase flexibility in your hips and hamstrings and to open your chest and shoulders. It also helps to increase your energy and to focus your mind. Come to a standing position, then step your left foot back about 3 feet and turn your left heel in. Reach your right hand out to the side, and extend your left arm straight up. Keep your head in line with your spine, and hold this pose for 5-10 breaths. Switch sides.
6. Camel pose (ustrasana)
This pose is a great way to increase flexibility in your hips, hamstrings, and lower back. It also helps to increase your energy and to focus your mind. Come to a standing position, then kneel on the floor with your knees hip-width apart. Place your hands on your lower back, then press your hips forward and arch your back, extending your chest toward the ceiling. Hold this pose for 5-10 breaths.
7. Child’s pose (balasana)
This pose is a wonderful way to end your practice and to calm and soothe your mind and body. It is also a great pose for pregnant women and new moms. Come to a kneeling position, then sit your bottom back on your heels and fold your torso forward, resting your forehead on the floor. Bring your arms out in front of you, parallel to the floor. Stay in this pose for 5-10 breaths.
Power Yoga Warm Up Sequence
Before you start your power yoga practice, you will want to warm up your body. This sequence of yoga poses will help to warm up your body, increase your flexibility and prepare you for your practice.
1. Cat-Cow Pose: Come to all fours on your yoga mat. Inhale as you drop your belly to the floor and look up, and exhale as you round your spine and tuck your chin. Repeat this sequence several times.
2. Downward Facing Dog Pose: From Cat-Cow, press into your hands and feet and lift your hips high into the air, coming into Downward Facing Dog. Hold for several breaths.
3. Puppy Pose: From Downward Facing Dog, lower your knees to the floor and tuck your chin to your chest, coming into Puppy Pose. Hold for several breaths.
4. Warrior I Pose: From Puppy Pose, step your right foot forward between your hands, and come into Warrior I Pose. Hold for a few breaths, and then switch sides.
5. Half Moon Pose: From Warrior I Pose, reach your left hand up to the ceiling and turn your body to the right, coming into Half Moon Pose. Hold for a few breaths, and then switch sides.
6. Triangle Pose: From Half Moon Pose, reach your right hand down to the floor and extend your left hand up to the ceiling, coming into Triangle Pose. Hold for a few breaths, and then switch sides.
7. Chair Pose: Come to a standing position and bend your knees, coming into Chair Pose. Hold for a few breaths.
8. Mountain Pose: Come to a standing position and extend your arms up to the ceiling, coming into Mountain Pose. Hold for a few breaths.
9. Camel Pose: From Mountain Pose, reach back and grab your ankles, coming into Camel Pose. Hold for a few breaths.
10. Fish Pose: From Camel Pose, lower your torso down to the floor and extend your arms forward, coming into Fish Pose. Hold for a few breaths.
11. Corpse Pose: Come to lying on your back on your yoga mat, and relax your body, coming into Corpse Pose. Stay here for a few minutes, and then slowly roll to one side and come to a seated position.
Saucha Yoga Sequence
:
The Saucha Yoga sequence is designed to cleanse and purify the body and mind. The sequence begins with a few simple breathing exercises to help clear the lungs and open the heart. Next, we move on to a sequence of asanas that work to cleanse and tone the body. The sequence ends with a simple meditation to help calm the mind and focus the energy.
The Saucha Yoga sequence is a great way to start your day or to end a long day. It is a simple and easy sequence that can be done by anyone, regardless of experience or fitness level. Give it a try and see how you feel after completing it!
I am passionate about yoga and this is my blog. I have been practicing yoga for over 10 years and teaching for 5. Yoga has transformed my life in so many ways and I love being able to share that with others. My hope is that through this blog, I can help people learn more about yoga, connect with other yogis, and find inspiration to live a healthier, happier life.
