Yoga Practice for Hip and Sacrum Stability
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- เผยแพร่เมื่อ 29 ม.ค. 2015
- Try this yoga practice for the nagging sacrum discomfort (it is not appropriate for an acute sacrum injury). This practice will help you stretch and strengthen the muscles that support your hips and sacrum. For the sequence of the practice go to: wp.me/p4q4vp-Xt
I experience recurrent sacral pain every 6 months or so due to imbalanced hip movement and this is my absolute go-to video. It sorts me out every time, within about 3 days of doing your practice. Thank you so much Olga - your gentle, wise and precise guidance is spot on and I am so grateful for it and the relief it brings. From spiky pain that wakes me at night to softness and smiles.
Thank you so much for this video. I have chronic hip pain and this not only helped take the pain away, it leveled my hips. I will definitely be doing this video several times a week from now on.
+Treena Joyo Davis Great to hear that Treena!
One year later and still one of the only yoga videos I can do as I have sacral iliac joint damage. Thank you so much, Olga!!
I've been doing yoga faithfully for a good 15 yrs now, have found it far more helpful than walking, but.... the walking has improved over time with the realignment achieved via yoga. For my case, my loose right hip joint (many decades) has been feeling even more out of joint at times and just now feeling like it might about to fail. I'll need to make some appointments to have it re-assessed but there is nothing I consider more important than proper self care. How carefully and intuitively this session addresses the area of sacrum and hips is just a wonder to me. I appreciate this so very much, it feels to be helping 🧡
Thank you so much Olga, I have chronic pain in my sacroiliac joints postpartum and this has really eased my pain today.
This yoga lesson made me feel so much better. I hope it keeps working for me. Thank you for such a mellow good video.
Thanks, again, Olga. This is my go-to practice and I enjoy seeing you seeing you each time. Can't thank you enough for making these available on youtube!
Dear Olga, since 10 years I am doing this practice regularly and it helps me so much with my backpain/slipdiscs. Thank you and Namaste!
I was looking for some thing that would help with menstrual cramps in your video collection and this one really helped me. FYI for people looking for that kind of yoga, the first 20 minutes of us are gold for menstrual cramps.
I find that I enjoy Olga as a teacher and therapist very much. I suffer from SI joint dysfunction and in the short time that I’ve been doing this particular practice my back has stopped freezing during the night and I can get up pain-free in the morning. I also appreciate her calm quiet manner. She has a soothing voice and when she speaks it is pertinent to her instruction - no extraneous talk, so her sessions are meditative as well as being effective asanas. Thank you Olga, I have now subscribed to your application and to your other videos.
Thank you so much, that sequence was wonderful and helped release a lot of compression in my sacrum and hips.
Thank you so much for taking time create and share this yoga practice. I started to have this weird movement in my sacrum during deep asymmetrical postures on one of the sides. This is such a relief to find your practice and go through it. And your style is so calming and soothing. You feel very genuine in the way you are doing it, and this alone worth so much!
Wishing you all the best in your practice and training.
Namaste!
Thank you Olga. I feel much lighter when I walk now. This video was really well described and easy to follow without needing to look at the video too much :)
Excellent for people who suffer from Chronic Pelvic Pain Syndrome!!! Very gentle on hips, sacrum and pelvic floor. You go Olga!! Thank you.
This was absolutely DIVINE! I think I have a sacro-iliac injury and those stretches felt like bliss. Thank you so much! I am going to repeat this video again and again!
Hi. I just wanted to say thank you, this video is very important to me! I use this video every time my low back pain is acting up and it definitely appears to help for a few days or more. I've looked into similar yoga videos and this is definitely the best bang for your buck when it comes to getting relief in a decent amount of time. I got very upset when I couldn't find this video for a while because I was not typing the right key words into TH-cam and the other yoga videos were no where near as good as this one. So THANK YOU and keep this video up forever!
Thank you Brittany - so happy to hear that! We have an app, too; if you get it the practice will always be there for you and easy to find: sequencewiz.org/new-home-yoga-practice-mobile-app/
Excellent in combination with the Psoas stretch routine.Thanks🙏🏼
Exquisite on so many levels. The individual practices make sense and are easy to do, and the sequence is lovely. No wonder you’re “the wiz”! Beautifully demonstrated and narrated. Sending SI students your way.
Fredric Bender Thank you Fredric! Although I do not refer to myself as "the wiz", that would be a bit presumptuous :) It's more like "Anybody could be the wiz if they put some thought and effort into sequencing" :)
wow after chiro, physio and other types of yoga..this has truely helped the most thanks!
i know I'm quite randomly asking but do anybody know a good place to watch newly released movies online?
@Jaxtyn Maddox I watch on Flixzone. Just search on google for it =)
@Jaxtyn Maddox i would suggest FlixZone. Just google for it =)
Namaste and thank you to you, Olga. Can't thank you enough for this practice. It has been helping me so much.
Many thanks to you Olga, for sharing your in-depth knowledge and effective practices
Thank you for this lovely, gentle and safe practice. I have arthritis in my lower back, as well as pelvic misalignment, which then radiates out into my hips and sciatic. It's just so much fun! Whenever I work out too hard or lose my form, it will completely jam up and cause me misery for days to weeks. This routine was just what I needed. I'm so glad I found you, and look forward to trying more of your workouts. Thanks so much for sharing.
I, too, thank you again for such helpful practices.
I pulled my back during a forward fold 2 weeks ago and have been struggling. Today I came across this video and it has given me some relief. I will incorporate it into my daiy routine for a week and see if it fixes the problem. Thank you Olga for your guidance and loving support.
Excellent !i have been looking for something like that for a long time -your choice of exercices and rhythm and voice -will be of help I hope for my SI joint /sacrum issues - thank you so much !
Wonderful, I have SI joint and L4-5 issue. I have pain constantly and TX it naturally with yoga, inversion and other natural modalities. This was an extremely helpful practice I've saved to do again. Thank for a great instruction!
Thank you I received so much pain relief following this!!
What a great practice. Thank you! 🙏💕
Thank you. I have a scoliosis and arthritis and i start following your video. I will try to do this routine everyday, and hopefully will help me. Namaste.
Always come back to this one❤
I like your yoga sequences . I was having lower back pain left side and these exercises helped me.You are adorable and beautiful.Thanks for nice videos.
I really enjoyed this, keep up the great work!
Always so well taught, thank you
Thank you, Olga. Nice!!
This was a great video I feel relaxed in in tune with my body!! Thank you!
Thank you for this wonderful video.
Namaste, Olga. Thanks a lot for this one.
Thank you Olga that was is a lovely sequence.
This class is so gentle and theraputic. it doesn't hurt me like some other practices do. my si thanks you olga :)
this is wonderful!
Still my go-to after all these years. Thanks, Olga! And still my favorite yoga teacher.
Love the class!
Wow! Thank you so much!🙏
This was awesome!!! I have had a nagging lower right back discomfort for about 2 weeks and this fixed it......at least for now. I am a yoga instructor and it's hard to determine the best way to relieve my own discomforts that occasionally happen. Thanks for sharing, Olga! I have a very flexible back which I believe leaves me with some instability in the sacrum and pelvis......thus, discomfort. I am going to try this sequence a few times a week and see what happens.
Hi Jill, so happy to hear that! I hear you - being yoga teachers we sometimes forget about our own discomforts! Please keep me posted on how this sequence continues to feel - hopefully overtime it will help make that sacrum area a bit more stable. Also, if you demonstrate poses in your yoga classes, it might be good to pull away from demonstrating asymmetrical stuff for a bit and see if it makes a difference.
THANK YOU!!! SO HELPFUL!
Very nice. Thanks, Olga!
Thank you... so inspiring!
Thanks for this!
Thanks for this. I followed the video and went through the entire sequence and found it useful. The images of the hip bones at the start of the video with the reddened area is exactly where I've always felt a nagging pain. And sometimes when I'm riding in a car for long periods, I feel a sharp discomfort at the area in the bottom of my right glute where the muscle attaches to the bone (as shown in the picture). This is the same side where I feel the nagging pain higher up too.
Previously when I've done Shalabasana and it seemed to help. This sequence feels more robust than just doing the one asana though. Thanks again.
Thank you- so wonderful! Sweet voice :) very effective as well as delightful.
Thanks Olga. It was very helpful
I felt realigned after this video! 😵😻 Thank you so much.
Thank you so much Olga for all your videos.I've been practicing many of them for more than a year now.Very well thought out! Simple and genius! I am very happy that I found it . It helps me a lot with all my pains. I have been practicing yoga for several years with different teachers , but I found you videos the most beneficial for me .It works like magic.I am very, very, very grateful!!!!
It's wonderful to hear that Lubomyra! I am so happy that the videos are working for you!
The best - have been looking for a Great video about these issues - she is awesome - like the fact alors that she says she is a yoga therapist - therapist - therapist - :) thank you - the pace and exercises - the voice - the meditative quality - are perfect - I think I will stay with this video as my practice -
Thank you. Am all 're-aligned and body moving as one.
Huh, thanks Olga so much!!!
After my back microdicectomy surgery i developed hip instability and muscle strain on my pelvis and abductors which bothered me for a couple of months with a lot of struggle and difficulties finding appropriate stretches on youtube. My physician didn'nt provide me enough and detailed workouts to get some releif...Finally it works for me !!!!
+nikola dzuverovic Thank you Nikola, I am so happy to hear that it's working for you!
This helped me sooooo much!!! Thank you!! Gonna use this daily. =)
So good! Thank you!
Wonderful thank you so much
Felt good, challenging but gentle.
nice meditative practice
Lovely practice
+Yoga with Olga thank you so much for this amazing routine.
i did not want it to end, felt so relaxed.
would you be able to make a video fro strengthening of knees.
+Philip Joseph Thank you Philip! Yep, a video for the knees in the works!
Hi Olga... i am so glad that i came across your videos ...they are so holistic as you gradually move us into the poses... this is not the case with the other yoga videos i have followed on youtube over the years. Your hip videos have been very beneficial. i have slight discomfort around my right SI joint and pain associated with my IT band only on the outside of my right knee... any suggestions as to anything i can do in addition to the hip videos? Thanks again :)
Thanks, that was great..
thank you a lot
This was INCREDIBLE. I feel so grounded. Thank you!!
Thank you! :)
this routine is awesome! I have scoliosis and Si joint pain and this practice always leaves me feeling balanced and pain free! thank you!
So great to hear Alamea!
scoliosis and pelvis imbalance. this video has also helped me to strengthen the weak side of my back muscles
Just finished this practice and am so delighted! Olga works her magic once again with a thoughtful, extremely helpful sequence. Thank you! And Namaste, Olga!
Hi Sue, so good to see you! Happy to hear that it was helpful. I hear you've been having a fabulous spring in Portalnd - wish I was there. Miss you!
Yoga with Olga Wish you were here, too! Sure do miss you "in person" but this is the next best thing. Hope Spring comes quickly to Michigan!
Danke!
Year with a pain in my left hip did Alor of treatments... Will try it... I have SI joint pain
Thank you again. I have tight piriformis (both sides) and my hips are tight as well. I am having an MRI for the sciatic nerve issue and cannot do my 2 mile walk as I usually do (really aggravates) so am forced to slow down. I am loving your classes, they are lovely therapy.
Thank you Joyce, I hope you feel better soon!
If they suggest surgery please do extremely diligent research, everything I've found + after consulting with my Dr. Of acupuncture who works with the orthopedic surgeons, advises against the fusion, it will cause more severe issues in the future than it will ever help. Do the yoga daily and for acute flare do Accupunture, it works especially if you have a great Dr. There is no quick fix but its manageable if you're diligent with your practice and use the inflammation teas. I have a video on it. It's about the 7:40 mark in this video and this tea will help! Also the keto diet helps my pain tremendously and I have videos on that. Not trying to promote here just sincerely hate seeing another person in pain with this since I deal with it daily and understand. Do try the tea & Tumeric powder with black pepper is my life saver, taken correctly! Best to you and anyone suffering with this. Olga's practice is a must too ! Here is the tea link
th-cam.com/video/1BmdN5sP44U/w-d-xo.html best to you, Penny
Thanks a lot! Love&Blessings
You are very welcome!
Hi Olga, such a lovely video. You have done a great thing for humanity. I wish to ask, do these exercises helps in sacral torsion as well?? like balancing sacrum?
This was excellent. Thank you! So good for my sacrum.
I love your yoga videos! The first time I watched this video I didn't save it in a playlist and was literally trying to find it again for 40mins. I was really sad because you are my favorite yogi on TH-cam! I'm happy I found it again. Thank you
Dear Olga. I am back to this practice after a long while. I still think and feel it is great! I wonder if you recommend this in postpartum. :)
beats going to a chiropractor once a week and being dependent on office visit to get out of pain all the time!!
I love this class. My knees however are quiet uncomfortable on all 4s. Any suggestions. Thank you
She is amazing
Thank you Zoe! :)
This video is bomb 👌😎
A month ago, I started feeling a discomfort in the outer part of my left knee that moved up and wrapped behind the hip; most uncomfortable. While appointments went on, I followed your abductor and adductor yoga class thinking that was my issue; finally, it was discovered it was ITBS. So, I have been doing the exercises given to me by both my chiropractor and physiotherapist, I’d like to add specific yoga for this type of issue, but I cannot find this sequence in your site. May I ask to please guide me to that session of your classes? Thank you for your great classes. Thank you for sharing, Olga.
That last stretch is the best. It eases my pain almost instantly
Thanks This seemed to help .
My spine makes lots a popping, do i keep doing the movements that create them until the stop?
The more I do this, the better it feels. I've been having the "nagging" hip problem for almost a year (SI joint disfunction) and there aren't many resources out there. Not only is this one of the few SI yoga related resources but it's also a valuable one. May I ask, what credentials does a "yoga therapist" imply?
+abbybaby5 I am so happy to hear that! To answer your question, yoga therapist means additional 2 years of specialized training, covering the application of yoga for all sorts of structural, physiological and mental-emotional issues. You can check out the Yoga Therapist program that I went through many years ago, if you are interested - it was fantastic! www.viniyoga.com/learn-experience/training/viniyoga-therapist-training
Hi Olga, I have just completed this sequence. After a bike fall my back pelvic area went wacko! Diagnosis: right. SI had anterior tilt, lumbar MRI showed tire right glute med tear 1.5 cm, DDD, moderate spinal stenosis and slight spondylolisthesis L3L4 (I was unaware of these issues).. n
Oops sent too quickly..been working with Physiotherapist for a year ..still dealing with tightness spasms around my sacral crest when I stand and walk. Pain radiates to front of groin as well. I know it’s a mouthful...I apologize. The problem I had with this this sequence was twofold..coming up from child’s pose to standing on knees in the twist with arms out. I got pain shooting in front groin. And the first round of firearms in prone with legs lifting . Same pain.... then pain disappeared.. would appreciate your thoughts. Thanks for helping us with kindness 😊
Oh my goodness.
I have a slightly posterior pelvic tilt and it limits my practice and everyday living greatly. This practice seemed like a beautiful match to help correct a posterior tilt to neutral- am I right? Thank you for sharing your gift, Olga. I now want to seek out a yoga therapist in my area instead of a regulat yoga teacher that just seem to call out poses that aren't suited for my condition in a class. 💖
+Danielle Deutsch Hi Danielle! Thank you for your lovely comment. This practice can certainly help with pelvic positioning, the question is - why does your pelvis tend to go into the posterior tilt? How much of that can be corrected and how much needs to be managed? I hope that you continue to get insights as you continue to practice - it truly is a never-ending journey of self- exploration :) And you are right - personal practice that is designed just for you will have much more positive impact then a general yoga class. Good luck!
+Yoga with Olga Thank you for your kind reply, Olga. I suspect it happened from too much sitting in school and home growing up until now when I decided enough is enough and I ended up with a horribe pain in my low back when I bent down. Probably my back telling me "too much.. Strengthen me now!" 😜😂 So when I do sit down I try to sit all the way up against the back of the chair instead of hunching rounding the spine into a posterior tilt. I guess I didn't get it overnight and it isn't going away overnight darn it. It's funny because I see a lot of articles talk about too much sitting causing anterior tilt... I'm like hmm no not me I definitely don't have an exaggerated lumbar curve. My cow pose looks kind of like neutral if I even get it there haha cat pose no problem though. 😂😂 I think maybe just an hour of superman's might help correct it, no? 😜😉
+Danielle Deutsch Wouldn't that be easy - just do one move for an hour and things get fixed?! Our bodies will outsmart us every time :) Posterior pelvic tilts are not as common as anterior ones, but not unusual. Sounds like you are on the right track - trying to encourage a more neutral spine in static positions and gradually increasing mobility via Cat Cow and such. I would also suggest that you check your glutes and make sure that you don't tighten them involuntarily.
Olga I have bilateral sacroiliatis. It's hard to find relieve without pain killers. I did this sequence it initially pained but helped a bit. Can you make video for SI Joint pain. Experiencing this pain for last 8 years I'm just 25 and tired from this pain. Help me out plz.
Ankylosing spondylitis?
Dear Olga, if the muscles on one side are shorter than these on the other, should I do more repetitions on the underdeveloped side?
I wouldn't recommend it, unless you are under direct supervision of a knowledgeable professional. It's to easy to overcorrect or misunderstand what's going on. I would suggest may be doing things more slowly and with very focused attention on the underdeveloped side.
My range of motion in the clamshell pose seems so small to me. Am I doing something wrong or does this just indicate my hips are inflexible? I've been doing this routine for several months and it has helped my sacrum tremendously, but I'm curious about this particular occurrence in this pose.
I have the same thing. I have done clam shells for years, but with my thighs further away than the 90 degree angle, and also with both feet held off the floor. Full range of motion that way. But in the position Olga specifies I can move about 6 inches! But I can feel the work.
@SaraU I used to have the same issue with the left side but after doing clam shells daily and stretching my piriformis muscles daily it opened up. And I mean WIDE.
I like the moves, but, too fast for Some of us.
é.è ❤❤
Very hard😂😂😂
a lot of moving around. very fast talking....not enough time to listen and concentrate on
movement.