Poses to Avoid: Sacroiliac / SI Joints Anatomy, Pain & Issues
- Abduction, twisting, and forward bending are potentially aggravating to SI joints. Therefore, the combination of all three in Janu Sirsasana (Head to Knee Pose) presents particular risk.
- SI joint pain may be aggravated by wide-legged poses such as Baddha Konasana (Bound Angle Pose), Upavistha Konasana (Seated Wide Angle Pose), and Prasarita Padottanasana (Wide Leg Standing Forward Bend).
- Twists and Lateral poses that may aggravate SI issues include Marichyasana III (Marichy’s Twist), Utthita Trikonasana (Extended Triangle Pose)*, and Utthita Parsvakonasana (Extended Side Angle Pose).
*For guidance on practicing Triangle Pose safely for the sacrum, see this 14-min Yoga Internationa video
Roger Cole on Twists & Side Bending Risks
Twists and side-bending postures can also cause trouble for people with unstable SI joints. Twists (like Marichyasana III) can pull one side the sacrum forward of the other. Side bends (like Utthita Trikonasana, Utthita Parsvakonasana, and Parivrtta Janu Sirsasana) may create a gap in the joint on one side and jam it on the other. While side bending alone is unlikely put the joint out of place, the gapping it causes can further loosen an already overstretched interosseous ligament, and the jamming it causes can further irritate misaligned auricular surfaces by pressing them harder against one another .– Roger Cole