Stretches for the Pelvis

Stretching the pelvis prevents injury.

The pelvic muscles help to stabilize hip joints. If they are not stretched properly, too tight or too loose, this effects the symmetry of the pelvic muscles. Stretches for the pelvis allow you to avoid injury and get into more yoga positions. Stretch out the pelvis every time that you do an exercise routine.

Garland Pose

The garland yoga pose is one of the most effective stretches for the pelvis. Stand with the feet close together. Squat down and lean the torso forward so that it is between the thighs. Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and put it between your thighs. Lengthen the front torso by pressing knees into the elbows. Hold this position for 30 to 45 seconds. Straighten the knees and stand up.

Bound Angle

The bound angle yoga pose also stretches out the pelvis. To execute this stretch, sit down on the floor with your back straight. Bend your knees and put the soles of the feet together. Try and get your feet as close to your body as possible for an intense stretch. Sit in this position for two to five minutes. Breathe evenly during the stretch and keep your back straight.

Lunge

A standard lunge stretches the pelvic sufficiently. Get down onto the floor into a push-up position. Put one leg forward so that the foot is just behind your hands. Straighten out the back leg. Hold the position for 20 seconds. Keep the back leg straight during that time. Do the lunge on the other side.

Simple Cross-Legged Pose

Do simple cross-legged poses to stretch the groin. To properly perform this stretch, sit down onto the floor, bend both knees and cross your ankles. Bring the ankles toward your pelvis. Use your hands and move the feet under the thighs and rest the hands on your knees. Hold the chin parallel to the floor and hold the pose for 15 seconds.

References

• Yoga Journal: Garland Pose
• Runner Girl: Yoga for Runners