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About this Practice
Supine pelvic mobility exercise. Develops awareness and control of the lumbo-pelvic rhythm — the relationship between the pelvis and lower back. Foundation of all core stabilisation and the most important exercise for chronic lower back pain.
How to Practise
- 1
Lie on the back, knees bent, feet flat.
- 2
Notice the natural curve in the lower back (the lumbar lordosis).
- 3
On an exhale, gently press the lower back into the floor by tilting the pelvis upward.
- 4
On an inhale, release. The movement is subtle — about 1–2 cm.
- 5
Repeat 15–20 times. Build awareness rather than force.
Benefits
- ✓Develops lumbo-pelvic awareness
- ✓Relieves lower back pain
- ✓Strengthens deep abdominals
- ✓Foundation of all core work
- ✓Corrects anterior pelvic tilt posture
Health Goals Addressed
⚠️ Cautions & Contraindications
Severe acute back pain (rest first).
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.