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.