Poses to Consider: Sacroiliac / SI Joints Anatomy, Pain & Issues

Poses

Consider poses to strengthen muscles that stabilize the SI joint:

• Setu Bandhasana (Bridge Pose) – without arching in order to strengthen abdominals
• Opposite Limb Extension (and Other Core Exercises)
• Salabhasana (Locust Pose)
• Dhanurasana (Bow Pose)
• Standing Poses (that don’t aggravate the SI joints)
• See also: Hip Strengthening Exercises to Prepare for Asana and Yoga Poses & Adaptations for Hip Health and Hip Issues

Neutralize with Symmetrical Prone Backbends

[Consider symmetrical] prone backbends [after] standing postures… to neutralize [the sacrum]. – Olga Kabel

Contract Posterior Muscles

I focused on strengthening the SI joint area by doing simple backbends, such as Dhanurasana (Bow Pose), in which the pelvis moves forward and contracts the posterior muscles. This helps move the sacroiliac into place and also strengthens the muscles of the lower back and hip. – Ram Rao MD