Yoga for Anterior Pelvic Tilt - Low Back Posture Yoga
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- Опубліковано 12 бер 2023
- Strengthen your abs and glutes and stretch your hip flexors and low back to correct your posture!
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Do you have an over-pronounced anterior pelvic tilt, sometimes also called "sway back" or lordosis? This is something I've had my entire life and while I will most likely always have this type of posture as my anatomical default, there are ways to improve it. It's very normal and healthy to have a curve in your lower back but if it is too pronounced it can lead to pain and issues.
In this 30 minute all levels yoga class we will be focusing on 4 things:
- strengthening our abdominals
- strengthening our glutes
- stretching our hip flexors
- stretching our lower back
The key to improving your anterior pelvic tilt with yoga is AWARENESS. Every time you are on your mat, you need to check in with your low back posture in every single posture. This also applies to your day to day life when you are standing and walking. Pull your lower abdominals in and lengthen your tailbone down to bring your pelvis back into neutral alignment.
Hope this helps!
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Thanks for watching,
Kassandra
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Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #yogawithkassandra #anteriorpelvictilt #30minyoga - Навчання та стиль
I’m almost 70, recently retired, and have been doing your yoga workouts to help relieve low back pain associated with sitting at job for last 10 years without exercising. This particular class is excellent! Please, more classes for upper and lower back!
This was an excellent practice. So very helpful for me. I have been struggling with low back and pelvic issues. Your instruction for low lunge and high lunge in particular helped me realize how much I have been arching my low back during those poses. As I have gotten older, my posture has gotten worse where I have been collapsing my lower back and pushing out my lower abs. I am constantly resetting myself during the day. I will be doing this practice regularly to help me build more strength and improve my posture. Thank you so much!!! ❤
💯❤
I’m kind of in your shoes as well. I normally do a different routine every day but feeling the need to really strengthened in these areas so I’m committing to doing this routine every day for at least a couple of weeks until it is easier for me to do than it is right now.
Kassandra, this is why you're so amazing. You bring insight into real issues that people are dealing with and help to provide relief through your guided teachings. As a yoga teacher, I never knew the formal name for this posture structure, and I discovered that I actually deal with this problem! My anterior pelvic tilts forward, and I unconsciously arch my back intensely, which leads to pain and discomfort in the low back and hips. I love the awareness you've brought!
Yes please more yoga for Anterior Pelvic Tilt. All these years and finally someone understands. Thank you Kassandra.
Kassandra, this class was amazing! No apologies for talking too much! Despite having consistently done yoga for the past 20 years, I learned so much about proper alignment during this class that I will definitely take with me into my future practices. While I don't have anterior pelvic tilt, I do struggle with low back pain and my abs can always use strengthening, so this class was perfect for me too. Thank you! 💗
I'm so happy to hear that!
Hi Kassandra, I have the same posture you demonstrated in the class and although very aware of it, I’ve never done a class focused on my lower back. And it was AMZING, thanks so much for all the comments and guidance. Please do more of it, it’s really appreciated!! Thanks a million ❤❤🧘♂️
I love it when you talk more and teach us all the wonderful things! I have suffered from anterior pelvic tilt since having 4 kiddos and it definitely makes my momma pooch stick out and is something I’m always aware of. Thank you for this beautiful practice to start my day, please do more classes on this subject❤️❤️
I would love more classes to help with anterior pelvic tilt! I’m almost 70 and have arthritis in my spine and this class has really helped it. Thank you so much, Kassandra. 🙏🏼
Same! I would also love more pelvic tilt exercises.
This was incredibly helpful for the pain associated with my low back sway. I've been doing yoga for years and no yoga teacher has ever been as helpful as you were for this issue.
Love it Kassandra! So many clicks today! I’ve taken breaks from yoga in the past as I really felt it in my lower back. It’s so empowering to know how to modify these poses to help rather than harm my sway back. More classes like this please 🙏🏼
Good Afternoon Kassandra, I hope you are well. My glutes and abdomen were shaking the entire video. I would love more classes like this one please. Thank you for sharing your knowledge with this community. Enjoy your day!
This session was enlightening. I too suffer from APT and in practicing yoga for 23 years, have never had an instructor help me so much in my awareness of the condition. Thank you for making me more aware! I will take this knowledge into my everyday routines.
I found this valuable and timely! I've been practicing with you daily since the pandemic began. A few months ago I felt the need to imrpove supporting muscle strength to support my long earned flexibility. I started following one of your shorter practices with a pilates practice taught by a Physical Therapist, so I feel safely led, however, just recently my lower back has been feeling strained and on the edge of pained, which is a place I do not intend to return. I suffered lower back pain for years, which led me to a series of discoveries of how this body works and what it needs at this stage of my life (60). I've been aware of my pelvic tilt for decades and try to focus on correcting it throughout the day but this helped me understand how to correct in poses that have always been challenging (all forward lunges at any level feel somewhat ackward and I was definetely not supporting the low back the way I will now).. One of my favorite things about how you teach is that I have been introduced to many new poses and more importantly, correct posture in those poses and transitions. I feel quite safe in your classes and I am very grateful that I found you when I did. I've introduced your channel to anyone who will listen, who I see might benefit. I'd love more classes in this vein! The explanations were very helpful! I love the diverse options found here and the ability to choose, each day, what this body needs. I am so glad you found this calling and answered the call. Thank you. Namaste.
LITERALLY HAVE BEEN LOOKING FOR SOMETHING LIKE THIS
THANK YOU!!! My whole life I thought I was alone with this sway back. I learned how to self-correct in pilates, but I still have so much low back pain. This sequence is so great and I can't wait to do it everyday! I'd cry tears of joy if you made more of these!!
I'm a fellow sufferer so thank you for doing this. I struggle with remembering to adjust my posture throughout the day. Cheers.
A huge THANK YOU for this class... I wish I'd known this when I was 12 years old! I'm 68 and struggled to deal with this sway back. I think yoga classes should be taught in schools. Thanks again Kassandra, I'll do this class often.
An incredibly helpful practice! Aside from addressing all of the sway back issues it also made me feel a level of acceptance about this aspect of my body rather than shaming it for not being able to do certain poses in the way that others do. Now I will feel more confident in making the modifications that my body needs rather than trying to conform. A gift!
I have this!!! Please do another, this was so helpful ❤ 🙏🏼
Thank you for the practice!
please more classes on this topic! it was brilliant!
Brilliant practice, thank you, Kassandra! ❤
This was so helpful and affirming!! More sequences for sway backs please 😊
the yoga class i never new i needed! but i did!
I have been waiting all my belly out life for this set
As a child gymnast I wish my instructors would have focused more on our postures because I think we all developed this. Thank you for this class! Definitely going to pay more attention to my alignment in my yoga poses because my lower back does tend to ache. ❤
Same for me with dance. By the time I understood it as an issue most of the damage was already done.
Ugh, me too! I am still suffering from so many things my coaches neglected to focus on. Good thing we have Kassandra!
Thank you for all these tips and relief ❤
Thanks, this is really helpful - yes more of these please!
Yes, more on this topic please❤
Thank you!!! Needed that. 🙏🏼
That was fabulous. Thanks so much ❤
Please do more classes like this one. This was excellent!
More of these, please! I didn't know I had a sway back, but I have dealt with back pain for a long time. These moves help! Tysm Kass! ❤
THANK YOU!!!! At last a practice for my back. ❤
Thank you Kassandra! Really needed this 🫶🏼
I love this session!
Love love love this!! Thanks Kassandra
This was an amazing sequence. I have severe sway back and it’s difficult to understand all of the ways it effects my practice. Please do more of these, they are very helpful. ❤
I will be repeating this flow multiple times per week….that was amazing!!! Thank you 💜
Please do some more of these classes. I love them. Love your channel. ❤
Would love more classes on this topic! It made me more aware for sure!!
Thank you for this!! 🥰🥰
Thank you Kassandra!
Having a class entirely dedicated to this issue is amazing! I didn't even realize that this is what was making certain poses difficult. I definitely plan on doing this lesson often as these poses really helped me feel better today!
This one helped this morning!! Awesome!!
Thank you so much, this is really helpful.
This practice is what i needed today ,Thank u so much kassandra for this wonderful practice😍🙏
Not many people talk about this and it's super important!!! Great idea
Yes I have anterior pelvic tilt and I gVe recently needed to visit my chiropractor for it. It has been so painful, better following my chiropractor's s help, followed by physio at home. Today I was thrilled to gave your video pop up. I have completed your session on this today. It us beyond helpful, thank you so much. I will be mindful of your instruction. Thank you again Jacqueline x
I had no idea I had this! This makes so much sense, my lower back is always in pain and this video really helped me release the tension there. I feel so much better seriously, I'm going to do this video every day!
Thanks for making this helpful video!
Excellent, thanks for the reminder!
Love your classes! Especially minimal cues! Please make more
Kassandra, the mind reader! Thank you!!!
I found this class really valuable. I have sway back and I'm always tempted to crease too much into my low back. It's such a great reminder, and great to have the physical cues to try build better habits ❤️ I'd love another class on this ❤️
Day 3, feels amazing!
Fabulous and so helpful! ❤ Thank you!
I loved this class so much. Thank You!!
This was awesome and so much needed. Thank you Kassandra 🙏
I liked the extra dialogue. I have recently realized i have sway back and have been trying to correct it specifically when walking. It’s helpful to understand how i am leaning into my back rather than positioning it correctly while doing yoga. Thank you!
Huge thanks for this!! I've had sway back my entire life and as a yogi and dancer, am always thinking about it and working on it. Much love and appreciation for a lordosis-specific class!!! ❤️❤️❤️
Love this class, fellow suffer and my back feels great after doing this. More classes like this please ❤
This class was such an eye opener and so helpful, thank you so much Kassandra!
I, amongst many others I believe, would LOVE a whole series on this! Please make our wishes come true
This helps so much! Thank you.
Excellent practice this morning. Thank you. Love your classes.
this was awesome!! exactly what i needed ❤️❤️
this was very helpful thank you Kassandra!
I really enjoyed this yoga poses.
This has been one of my favorites❤❤!! Thank you so much🥰
This was a good reminder!! Thanks a lot, Kassandra 💜
I LOVED this class! I didn’t know that what I had, had a name! I just always thought my spine was like that and since I work sitting the pain has become worst so this class helped me SO much! I can’t thank you enough Kassandra! You will always be my favorite yoga teacher for sure! 💕✨
What an awesome session!! Exactly what I need to counteract tightness from workouts!!!
I deal with this issue also. Thank you for these stretches. ❤
Love this class! Really helpful and would love more of these.
Thanks for helping me be intentional about my sway back
I so appreciated this video, thank you Kassandra! Yes please to more videos on this!
Very grateful for this focused class. Thanks!
Loved it and was just what I needed today, thank you
Excellent clear instructions. Thank you.
Wow! This was an excellent class!
This was great! Would love more of this content. Thank you!
This is the class I needed my whole life, thank you!
Yes!! Would love more of these type classes..your instruction is excellent!
Thank you!
You are my guru! thanks for sharing. Pelvic tilter and long time yogi. Knew most of this stuff. So nice to hear it all again in one place from a fellow tilter.
Thank you for this class. You are awesome and this class too!
I feel so blessed to have this come into my feed. Thank you, it was perfect. I Love a lot of cues and explanations. I’ve been doing yoga for 25 years and a lot of mornings it can be easy to phone it in so I change it up daily and love the cues to keep me focused. Thank you Kassandra❤
Love how you guide to tune into the body sensations to bring more awareness and I have more kindness towards my body for not doing the asana "right". Thank you Kassandra.
Felt so good after doing this. Thanks Kassandra!
Wonderful practice, Kassy! Thank you!
Thank you! I would love more classes like this and how to correct for anterior pelvic tilt!
Thank you very much, Kassandra! That was great. 😊
Yes, please! More lower back yoga to strengthen the muscles around the hip dip. 🙏🏽🙏🏽
Thank you for this video! I really felt the poses differently after following your adjustments for swayback. After a knee issue from years of running I learned I have swayback & in my daily life I’ve become away of my pelvic tilt, but now that I’m learning yoga I didn’t realize how much it was affecting my yoga poses until now. Thank you again!
Loved this and raising the awareness. Thank you 🙏🏽
Great practice for any low back issue really. Thanks!🙏🏻
Thank you so much for this class! I really like it.❤🙏
I loved this! More please!
Very helpful. Great awareness check. Thanks. 🙏👏
Fantastic practice today!
Loved this!!! Would love more videos specifically catering to this topic!
Awesome class Cassandra
Extremely helpful and beneficial! Thank you
Namaste