SI Joint (Sacrum) Stabilizing Yoga Practice - Full Class (43 min)
Вставка
- Опубліковано 29 вер 2024
- Welcome to this intelligent movement practice informed by my physiotherapy background. I teach you the best of my sacrum stabilizing techniques ("SI Joint" stabilizing) in this 45 minute gentle practice.
This beginner-friendly, fairly gentle yoga class was filmed live -- there is a little background noise, and not every pose or move is demonstrated as the instructor focuses on a combination of demonstration, verbal instruction, watching students, and occasionally moving around the room, including off camera, to make student adjustments.)
--
-- Join my regular LIVE pay-what-you-can weekly online classes at yogaanatomyaca...
😃 This Yoga practice infused with physiotherapy wisdom is a free offering to you
❤️ LOVING my channel? ❤️ Join my membership and attend my live classes or Support my teaching with a donation via Venmo: venmo.com/Arie... - or -- Paypal: paypal.me/Happ...
(PLUS You can make requests in the comments of your payment what subject or theme you'd like me to teach next time 😃 )
➕➕➕ WANT MORE? Sign up for my online courses or sliding scale live online classes (and membership) -- see yogaanatomyaca... to see the schedule and yogaanatomyaca... to see the deep studies courses.
🔔 Subscribe for more free yoga practices and movement tips: / sacredsourceyoga
Your subscription, comments and likes make this free offering worth it for me. I value every one.
🧘🏽♀️ Follow me on Instagram for the day-to-day yoga and physio adventures and hilarity in the stories: / dr.ariele.foster
📧 *See my online courses, live classes and cute merch*:
yogaanatomyaca...
🕺🏽 Get your FREE SI Joint stabilizing sequence: yogaanatomyaca...
🤩 Props, Yoga Mats, Fascia Release tools and other things I recommend (Amazon link): smile.amazon.c...
👪 Join my (free) Facebook Group *Yoga for those with Hypermobility*: / yogaforhypermobility
*Website*: sacredsourceyog...
*Facebook*: / sacredsourceyoga
*Twitter*: / arielefoster
Bio: Ariele is a Washington, DC-based physical therapist, yoga teacher, and yoga anatomy teacher. She is the founder of @YogaAnatomyAcademy and the creator of two online courses with Yoga Journal.
Learn more about my online anatomy courses at yogaanatomyacad... and subscribe to my other UA-cam channel / yogaanatomyacademy
Outfit is by Kiragrace: amzn.to/2LHC6ay
First time trying this 43 min class and I am really glad I gave this a go. Thank you so much for sharing.
Wonderful! I hope you'll come back and watch it again :)
My SI is out a little ( not debilitating, but painful if I twist to the left while seated in a chair). Will this practice help put it back place? Also, how often should I do this practice? I have been trying many techniques I have found online and so far nothing is putting my SI joint back inline. I did do this practice this morning and I loved it. Thank you very much for making it available to the public!
hi Stacy, there's no way for me to know for sure if this practice will help, but it's worth a try! Since you loved it, try it a few days in a row and see how it makes you feel.
Thank you for your response! I have decided to do this practice every 2-3 days since it does make my bum and hams a little sore. So far, my SI is still out, but I'll keep at it. Thanks again!
Thank you for the great flow. My sacrum and core always feel so great afterwards. This is my new go-to for SI Rehab. 🙏
excellent. thanks for watching!
Очень крутое видео. Но у меня есть вопрос. Это нормально когда у меня там хрустит?
I wouldn't say "normal". Crunching usually implies some instability or inefficiency. Can you see a physiotherapist?
Nice hair:))
thank you.
IHello I wanted to ask you in your blog about this class you talk about "Over time, repetition of these passive and extreme movements can destabilize various joints in the body. The SI joints (and hips) are particularly vulnerable due to a tendency for excess hip openers in yoga practices. That’s how I know yogis need the stability work to prime their nervous systems and turn on the appropriate muscles, even if I personally avoid teaching passive stretches in my classes. # Sorry my ignorance what do yo mean by passive stretches for example and why thank you
sure - passive stretches are ones that use your bodyweight / gravity and not your muscles. An example of a passive stretch would be pigeon pose where your bodyweight + gravity pushes the up to an end range of motion or supine figure 4 pose where your arms pull your hip into a similar position. An active stretch might be kicking your butt (hamstring activator) and feeling a pull in your quads
It's a good flow but it's so hard to hear that it's unusable if there is any background noise in my house at all.
check out my more recent videos - sound is much better. Thanks for watching!
I LOVE this sequence, it's like nothing ive come across previously, often classes are a superficial throwing of asana shapes without much care for your actual anatomy which I also LOVE, it's a deep practice and helps me immensely especially around menstruation when my SI Joint can be particularly uncomfortable! Thank you! ✌❤
I'm so glad to hear this has been helpful. Thanks for taking class!
Love your class, the sound is quite low. In future please increase volume, even with sound on highest volume it was hard to hear .
Thank for posting.
hi Nancy, thanks for your input! This is an old video and the vast majority of my newly filmed ones (with the exception of a few I filmed years ago and am just recently posting) have much better sound quality. I hope you'll subscribe to the channel, stay in touch and check them out.
Wish there was better sound quality, as it's very important to hear what she's saying but very difficult.
hi Osnat, thanks for your input! This is an old video and the vast majority of my newly filmed ones (with the exception of a few I filmed years ago and am just recently posting) have much better sound quality. I hope you'll subscribe to the channel, stay in touch and check them out.
Thank you so much this was a really lovely gentle sequence that helped to ease me back into my yoga practice after an acute SI joint injury. Feeling inspired!
aw wonderful, Jasmine! Thank you so much for this comment, this is exactly the effect I was hoping it would have.
aw wonderful, Jasmine! Thank you so much for this comment, this is exactly the effect I was hoping it would have.
Found this class as I am now week 6 of S.I joint pain, this has helped my week get back on track for thinking there’s a light ! Nice class
yesss. It's all about getting better. I'm so glad this practice helps. Do not hesitate to work with a physio / physical therapist who can really help you get to the root of your issue, too. (I see patients virtually if you need: happyandwell.janeapp.com )
Hands down one of the best videos for SI joint pain. Brought me so much relief
that's nice to hear! Thanks for watching.
Great Video! Very easy to follow and effective.
Thanks so much for watching!
Thanks for the video! I’m a college student with hip alignment problems and these free videos have helped so much!
I'm glad to hear it Reagan.
I really enjoyed doing this SI joint yoga routine. This routine was better than a lot of the SI videos that I have seen. I wish the sound was louder, but overall I really enjoyed it...and I will add it to my favorites. Thank you!😄
thanks for taking the time to comment, laura. the sound is a little better in some of my videos than others due to the heating / cooling fan in the big room. I'm glad at least the content was good for you!
I have been suffering with SI joint pain and, while I can’t say for certain this yoga practice has helped, I do know for certain that it was simply lovely. Thank you and Namaste.
that's sweet :) I hope it helps. Or at least offers a practice that doesn't cause more pain!
@@Ariele.Foster It definitely did not cause more pain and will be a practice I come back to repeatedly. 🙏🏻
Finally!! I found a video that is absolutely perfect for helping my SI joint! You are much appreciated
I'm so glad to hear it helped. Thanks for taking the time to comment!
Same!
Thank you!!! This class was pure bliss for my aching hips!!
Glad you enjoyed! Sorry the hips were achy!
Thanks Ariele! I have had chronic SI / sacrum issues and have been able to find some stability but I am sure this will be a supportive practice to add to what I'm already doing. It is quite good! I highly suggest for anyone with these issues.
I'm sorry you are experiencing chronic issues. Definitely seek out a one on one physical therapist to help clear this up. If regular physical therapy hasn't helped you, then seek out a pelvic floor-trained PT (very connected). I also have a Sacrum Stabilizing giveaway at Yogaanatomyacademy.com that is a great parallel to this class -- There is hope :)
Thanks so much! I have had pelvic floor therapy and it started the road to recovery, for sure. I work weekly with a physical therapist who uses Pilates and a massage therapist who is skilled at getting everything into place with ease. I'm at the point where I can bring myself to balance most of the time, but not all. It has been a four year journey.
Exceptional class. Thank you for your thoughtful teaching and for sharing this online! Very helpful with my hip asymmetry issues.
thanks for taking the time to write. I'm so happy it is helpful for you!
Is it safe to do this every day? I had an acute injury about 3 weeks ago and I think this is helping me get realigned.... thank you so much for this video!
I’m so glad it it helping 😊 Definitely check in with a physio / physical therapist to see what is appropriate for you. Although I recommend switching up the movements we do every day, this is a pretty gentle practice that is unlikely to cause harm. Not medical advice tho, as I’m sure you know, but I’m pleased it is helping you.
This seems like it stretches out the si joint, not stabilizes it. If someone has a very tight si joint this will help a lot? But I have a hypermobile si joint and just looking through this I can tell it would mess me up. Just a warning. There are two different kinds of si joint injury.
This practice contains some stretches, and some strengthening, including some sacrum/stabilizing movements that I use with much success with patients. Hence the name. But no group practice or yoga practice is good for everyone or every condition. i highly recommend seeing a physical therapist if you haven't already. If you'd like to try my current classes, which have almost no stretching and are much more strength based please see yogaanatomyacademy.com/classes
Thank you! Smart content. Clear instructions.
Thanks Carolyn. I appreciate you taking the time to watch and comment.
Can it be done after C Section?
Depends on so many factors. The biggest one is time. How long since a c-section? Then what is your body accustomed to in the weeks before taking on a new movement practice? Have you worked up progressively to try something new? If you would like individualized advice - and many who are recovering from surgery need it - you can always book a video session with me at wellilo.janeapp.com ☺️
That's it - I can't listen to anyone who says "exhale out" - what OTHER way is there to exhale? Thanks for the exercises, though.
that's a little picky and dismissive, my friend, but you do you!
when you say to put the thumb in your hip crease and push, is the goal to push that corresponding sit bone on the floor?
Probably not, as you don't access the sitting bones that way, but it's been years since I filmed this class, so maybe it was something like that. Feel free to post a reply with the exact time in which I teach that and i'll review.
Fab class but the sound so quiet for me?
well it was filmed nearly 8 years ago without any audio equipment, so that is why! Check out my more recent recordings.
It's definitely helped me today so I'm sticking with it - unless you've got a new sacroiliac joint class?
@@YogaPlant73 I've got quite a few in my class library (subscription) my.yogaanatomyacademy.com/courses/class-membership
Freedom!
Wonderful.
Would this help with pudendal nerve problems?
probably wouldn't hurt, but I recommend seeing a physio / physical therapist who specializes in pelvic floor.
I liked the stretches, but she was confusing getting up too many times and missing some stretches on the opposing sides.
I'm sorry that was confusing to you, Brianna. This class was filmed live while teaching humans in the room, so I did need to get up occasionally. Most of my more recent videos, though shorter, are not filmed live at all.
Ohhh okay that makes sense! I appreciate your reply, and now I understand.
does this work for sacral torsion as well??
There's no one movement or class that will work for everyone, however this practice contains a lot of therapeutic movements that I teach my patients who have SI joint issues, including "torsion"
@@Ariele.Foster thank u so much for replying.. i have disc bulge along with unstable pelvis.. can you guide a little which of the exercises I should do and which one to skip if possible.. thanks again
Thanks for posting. This is the most interesting and effective flow I've found online for the SI. If I have a daily yoga practice (doing vinyasa, power yoga, etc.), how often would you recommend working in a flow like this? (for someone who has SI flare ups once in a while). Is once a week good? 2-3 times a week? Thanks!
hi barbara, I am so glad this has been effective for you. Since I haven't evaluated you, I can't say with any certainty what your body needs. Generally, though, if this was muscularly challenging, then practice 2-4 times a week until it becomes easy on that level. If you feel it would best play a roll in your life when you have an SI joint flare up then you could revisit less frequently, and bookmark it so the practice is there when/if your discomfort goes up.