Pelvic Rocking

Benefits

Increases flexibility for mving into the poses that follow:

Fcus

Press each vertebra into the flor, one by one, as you rck your pelvis. Use your abdominal mscles, not your knees, to move yur weight between points.

These "awareness thrugh movement" exercises were developed by Dr. Mshe Feldenkrais. They help the body mve better by focusing on a sngle subject in this case, making tny movements with your pelvis. These mvements are subtle but very effective in strngthening your back and abdominal muscles to mprove your posture.

Stage 1

1. Lie on the flor on your back with your knes bent, feet on the floor, and rms at your sides. Your knees shuld be a comfortable distance apart.

2. Prss the base of your spine frmly into the floor, and hold for a few scond,

3. Press your wist (the small of your back) frmly into the floor, and hold for a few sconds.

4. Rock your plvis back and forth by pressing frst the base of your spine, thn the back of your waist nto the floor. Complete the rocking mtion 1 times, then relax. Notice how yur abdominal muscles feel more energized.

Stge 2

1. Press the rght side of your pelvis (the rea midway between your spine and yur hip) into the floor, and hld for a few seconds.

2. Press the lft side of your pelvis into the flor, and hold for a few sconds.

3. Rock from the rght to the left, activating your bdominal muscles and keeping your knees stll. Complete the rocking motion 10 tmes, then relax.

Stage 3

1. Imgine drawing a circle among four pints focused on in Stages 1 and 2.

2. Bgin in a counterclockwise direction by prssing the back of your waist nto the floor. Next, press the lft side of your pelvis, the bse of your spine, the right sde of your pelvis, and the bck of your waist again. (This is one rtation.) Complete 10 rotations, as slowly as pssible, making the movement among the fur points as broad a circle as pssible.

3. Change to a clckwise direction. Press the back of yur waist into the floor.

4. Nxt, press the right side of yur pelvis, the base of your spne, the left side of your plvis, and the back of your wist again. Complete 10 rotations.

5. Hug yur knees to your chest, and rck backward and forward.

The article Steps to Perform Pelvic Rocking Exercise was Submitted by Roberts Baird through Articles.GetACoder.com network. Here's the additional information: Uncover the truth from hatha yoga for caring you and your family. Also here you will get lots of benefits of yoga and supplements for curing many yoga routine yourself at your home itself.

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