Esalen's Foundational Yoga Teacher — Teaching yoga since 1968


photo of pose

The Hip Tilt

Lying on your back with your feet on the mat and your knees up, flatten your belly down toward the floor as you exhale. Flatten the back of your waist against the floor and tuck in your tail bone.

As you inhale, let your belly expand and let your lower back arch up from the floor, bringing your tail bone back toward the mat, tilting the front of your hips away from the font of your ribs.

The hip tilt helps to increase strength, flexibility, and awareness in the core of your body.

This is a good place to practice being aware of your breathing. As you inhale, feel your whole torso expanding and your backbone arching up off the floor. As you exhale, flatten your back against the floor and squeeze all your air out, making your whole torso smaller.

When you have the move down, add a Kegel squeeze on you tuck. As you exhale and tuck in your tail bone, engage your bladder-control muscles, and all your pelvic floor muscles. As you inhale, release.

Repeat 12 times.

Please be careful. Let your body be the boss of your yoga.
A good stretch should feel good--avoid anything that causes sharp pain.
When you feel comfortable in a pose, push yourself a bit until you feel challenged.
These lessons are free. Use them cautiously and at your own risk.

You can do these yoga/pilates poses in any order you want, or just click on the "Next" link (above) to get the recommended sequence.

Intro Hip Tilt Bridge Knees2Chest Shoulders
Crocodile Twist Leg Stretches Alphabet Shoulder Press Criss-Cross
Roll-Up Rolling Like a Ball Cross-Legged Stretch Arm and Side Plank
Cobra Cat Dog Child Spinal Twist
Standing Sun Salute Sun Salute Summary Meditation Review, Links, & Credits

© copyright Pam Portugal Walatka, 2021 with Nancy Portugal Jamello.



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Nancy Portugal Jamello

Pam Portugal Walatka's yoga fitness classes
in Los Altos Hills and Los Gatos mountains

See also

eucalyptus grove
The Invasiveness
of Native Plant
beach house
Beach houses
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Fitness Home
Esalen Archives
Lazy Compost

Neighbors 95033

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Triangle shot by Alexander Atkins.
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