Alternating Lying Shift Posterior Pelvic Hold

Lying Alternate Posterior Pelvic Shift Hold

Equipment Needed: None

1. Starting Position:

• Lie flat on your back on a comfortable surface, such as a yoga mat.

• Keep your knees bent and feet flat on the ground, hip-width apart.

• Place your arms at your sides with your palms facing down.

2. Initial Engagement:

   • Engage your core muscles by gently pulling your belly button towards your spine.

   • Keep your shoulders relaxed and pressed into the ground.

3. Movement:

   • Slowly lift your right foot off the ground, bringing your knee towards your chest.

   • Hold this position for a moment, feeling the stretch in your lower back and glutes.

   • Lower your right foot back to the ground and relax for a moment.

4. Alternate Side:

   • Repeat the same movement with your left leg, lifting the left foot off the ground while keeping your core engaged.

   • Hold this position briefly before lowering your left foot back down.

5. Repetition:

   • Continue alternating between the right and left legs for 10-15 repetitions on each side.

   • Focus on controlled movements and maintaining your core engagement throughout the exercise.

6. Breathing:

   • Inhale as you lift your leg and exhale as you lower it back down.

   • Keep your breathing steady and relaxed.

7. Finishing:

   • After completing your repetitions, rest for a moment in the starting position before slowly sitting up.

   • Take a few deep breaths and stretch your body gently if needed.

Important Tips

• Ensure your lower back stays in contact with the ground to avoid straining it.

• Avoid rushing through the movements; focus on quality over quantity.

• If you feel discomfort, modify the movement by keeping your feet on the ground while engaging your core.