Lying Pelvic Tilt
On the back with the knees bent, rock the pelvis to flatten the lower back into the floor, then tip it the other way into a small arch.
How to do it
Setup
On the back, knees bent, feet flat hip-width, arms relaxed at the sides.
Steps
- Tilt the pelvis back, tailbone curling up, until the lower back flattens.
- Tip it the other way into a small arch under the lower back.
- Rock slowly between the two, the hips staying on the floor.
Common mistakes
Lifting the hips off the floor: that is a bridge; keep them down. Holding the breath or bracing hard: the tilt is small and easy. Pushing the arch deep: a small curve is enough.
Breathing
Steady throughout; never held.
