Yoga for Sacroiliac (SI) Joint Pain

About a month ago, I linked to an article about SI joint pain. In that post, I wrote that I had been meaning to write a sequence about this for awhile, and would get on it.

Fast forward one month. Karen of of No Food Left Behind requests a sequence on this, catches my lapse. Sorry, Karen. Sorry, folks.

Here, then, is a belated but important sequence. SI pain is common among women. This can be related to menstruation, pregnancy, and just having more estrogen in the system. It may also be because, frankly, yoga postures were initially developed by skinny-hipped men. Either way, if you have serious and consistent SI joint issues, see a doctor. To, perhaps, help prevent future pain, this is a good sequence. Also, for those who love to read online articles, this is a great article by Judith Lasater about this issue.

Yoga for SI Joint Pain

One change, which is noted in the article I previously linked to, to help women in their yoga practice is the distance in width between the feet. You may find that it helps to keep the feet hip width distance apart (approximately two fists). Widening the stance stabilizes the pelvis and is better for ladies (generally) wider hips. 

1. Tadasana (Mountain Pose). Feet hip distance apart. Hold for 1-2 minutes. Take the hands to the hips, and play around with the tilt of the pelvic bowl. Imagine drawing an arc over the floor with the tailbone. Continue this motion until you ultimately come to rest in proper alignment. 
2. Uttanasana (Standing Forward Fold). Be careful to bend at the hips and not at the stomach
3. Trikonasana (Triangle Pose)
4. Utthita Parsvokonasana (Extended Side Angle Pose)
5. Virabhadrasana II (Warrior II)
6. Utthita Tadasana (Five Pointed Star Pose)
7. Repeat steps 3-6 on other side
8. Supta Kapotasana (Reclined Pigeon). Use bolsters, if needed, to keep hips aligned
9. Adho Mukha Svanasana (Downward Facing Dog Pose)
10. Repeat steps 8 and 9 on other side
11. Come forward and onto stomach
12. Bhujangasana (Cobra Pose)
13. Release and relax
14. Salabhasana (Locust Pose)
15. Release and relax
16. Dhanurasana (Bow Pose)
17. Release and relax
18. Come up to Vajrasana (Diamond Pose)
19. Gomukhasana (Face of Light Pose). Repeat other side
20. Ardha Matsyendrasana (Half Seated Twist Pose). Allow pelvis to twist in pose; repeat other side
21. Janu Sirsasana (Seated Head to Knee Pose). For this pose, bring the inside of the foot to the opposite knee instead of the upper inner thigh. Repeat other side
22. Savasana