Yoga for Anterior Pelvic Tilt - Low Back Posture Yoga

Рет қаралды 125,485

Жыл бұрын

Strengthen your abs and glutes and stretch your hip flexors and low back to correct your posture!
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Do you have an over-pronounced anterior pelvic tilt, sometimes also called "sway back" or lordosis? This is something I've had my entire life and while I will most likely always have this type of posture as my anatomical default, there are ways to improve it. It's very normal and healthy to have a curve in your lower back but if it is too pronounced it can lead to pain and issues.
In this 30 minute all levels yoga class we will be focusing on 4 things:
- strengthening our abdominals
- strengthening our glutes
- stretching our hip flexors
- stretching our lower back
The key to improving your anterior pelvic tilt with yoga is AWARENESS. Every time you are on your mat, you need to check in with your low back posture in every single posture. This also applies to your day to day life when you are standing and walking. Pull your lower abdominals in and lengthen your tailbone down to bring your pelvis back into neutral alignment.
Hope this helps!
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Kassandra
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Please consult with your physician before beginning any exercise program. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Kassandra from any and all claims or causes of action, known or unknown, arising out of Yoga with Kassandra’s negligence. #yogawithkassandra #anteriorpelvictilt #30minyoga

Пікірлер: 520

@nadine-trestman Жыл бұрын

I’m almost 70, recently retired, and have been doing your yoga workouts to help relieve low back pain associated with sitting at job for last 10 years without exercising. This particular class is excellent! Please, more classes for upper and lower back!

@joycefrank9102 Жыл бұрын

This was an excellent practice. So very helpful for me. I have been struggling with low back and pelvic issues. Your instruction for low lunge and high lunge in particular helped me realize how much I have been arching my low back during those poses. As I have gotten older, my posture has gotten worse where I have been collapsing my lower back and pushing out my lower abs. I am constantly resetting myself during the day. I will be doing this practice regularly to help me build more strength and improve my posture. Thank you so much!!! ❤

@Minimalrevolt-m83 Жыл бұрын

💯❤

@playsinclay Жыл бұрын

I’m kind of in your shoes as well. I normally do a different routine every day but feeling the need to really strengthened in these areas so I’m committing to doing this routine every day for at least a couple of weeks until it is easier for me to do than it is right now.

@user-nd6jm2mt1s Жыл бұрын

Yes please more yoga for Anterior Pelvic Tilt. All these years and finally someone understands. Thank you Kassandra.

@N.TaraQueen Жыл бұрын

Kassandra, this is why you're so amazing. You bring insight into real issues that people are dealing with and help to provide relief through your guided teachings. As a yoga teacher, I never knew the formal name for this posture structure, and I discovered that I actually deal with this problem! My anterior pelvic tilts forward, and I unconsciously arch my back intensely, which leads to pain and discomfort in the low back and hips. I love the awareness you've brought!

@carolynnspencer2171 Жыл бұрын

Kassandra, this class was amazing! No apologies for talking too much! Despite having consistently done yoga for the past 20 years, I learned so much about proper alignment during this class that I will definitely take with me into my future practices. While I don't have anterior pelvic tilt, I do struggle with low back pain and my abs can always use strengthening, so this class was perfect for me too. Thank you! 💗

@yogawithkassandra Жыл бұрын

I'm so happy to hear that!

@dudablack2426 Жыл бұрын

Hi Kassandra, I have the same posture you demonstrated in the class and although very aware of it, I’ve never done a class focused on my lower back. And it was AMZING, thanks so much for all the comments and guidance. Please do more of it, it’s really appreciated!! Thanks a million ❤❤🧘‍♂️

@brittanykeller5107 Жыл бұрын

I love it when you talk more and teach us all the wonderful things! I have suffered from anterior pelvic tilt since having 4 kiddos and it definitely makes my momma pooch stick out and is something I’m always aware of. Thank you for this beautiful practice to start my day, please do more classes on this subject❤️❤️

@EmmaCooksYouTubeChannel Жыл бұрын

This was incredibly helpful for the pain associated with my low back sway. I've been doing yoga for years and no yoga teacher has ever been as helpful as you were for this issue.

@KatherineStruthers Жыл бұрын

Love it Kassandra! So many clicks today! I’ve taken breaks from yoga in the past as I really felt it in my lower back. It’s so empowering to know how to modify these poses to help rather than harm my sway back. More classes like this please 🙏🏼

@aaarnow 5 ай бұрын

I would love more classes to help with anterior pelvic tilt! I’m almost 70 and have arthritis in my spine and this class has really helped it. Thank you so much, Kassandra. 🙏🏼

@angelgrant4362 5 ай бұрын

Same! I would also love more pelvic tilt exercises.

@ytacct6903 Жыл бұрын

Good Afternoon Kassandra, I hope you are well. My glutes and abdomen were shaking the entire video. I would love more classes like this one please. Thank you for sharing your knowledge with this community. Enjoy your day!

@mollym1780 Жыл бұрын

I'm a fellow sufferer so thank you for doing this. I struggle with remembering to adjust my posture throughout the day. Cheers.

@MissMaze_23 Жыл бұрын

This session was enlightening. I too suffer from APT and in practicing yoga for 23 years, have never had an instructor help me so much in my awareness of the condition. Thank you for making me more aware! I will take this knowledge into my everyday routines.

@elvirabashanaeva Жыл бұрын

Thank you So Much ! ❤I’m exercising with your blog for 3 years already and it’s definitely my only favorite yoga channel 🎉 ! Never getting bored ! So much variety and materials 😍🌟 Keep going ! You are amazing 😻

@lollypophead Жыл бұрын

THANK YOU!!! My whole life I thought I was alone with this sway back. I learned how to self-correct in pilates, but I still have so much low back pain. This sequence is so great and I can't wait to do it everyday! I'd cry tears of joy if you made more of these!!

@jocheung7703 Жыл бұрын

Love how you guide to tune into the body sensations to bring more awareness and I have more kindness towards my body for not doing the asana "right". Thank you Kassandra.

@zFoxx99 Жыл бұрын

Been following you for years and just discovered this class. SO grateful! And you could never talk too much.. so much wisdom to share.. please keep it coming! THANK YOU!!

@dr.isabelferraris6384 Жыл бұрын

This was great to learn right position for several poses 🎉 I have been doing yoga with you every day since February 20 and you have change my life ❤ thank you 🙏

@marylucas4369 Жыл бұрын

Thanks for teaching a focused class on this. I could really feel the movements and core engagement. Please don’t hesitate to do more classes in a similar way.

@lauramcauliffe6553 Жыл бұрын

Thank you Kassandra for this class. I appreciate the little things to be aware of to help with this sway back. I really appreciate your knowledge, your gentle voice, and the way you explain what we are to do in the positions. I’ve been doing more and more yoga thanks to your videos.

@janismason Жыл бұрын

This was an amazing sequence. I have severe sway back and it’s difficult to understand all of the ways it effects my practice. Please do more of these, they are very helpful. ❤

@millerja101 Жыл бұрын

LOVED this class! I'm a sufferer of swayback and I thoroughly enjoyed having the verbal information and guidance during this session. THANK YOU!

@mrsbootsworkouts Жыл бұрын

What an awesome session!! Exactly what I need to counteract tightness from workouts!!!

@littleroundgoddess Жыл бұрын

Huge thanks for this!! I've had sway back my entire life and as a yogi and dancer, am always thinking about it and working on it. Much love and appreciation for a lordosis-specific class!!! ❤️❤️❤️

@bethchandler7578 Жыл бұрын

This was perfect to wake up and find this class today. I started gardening over the weekend and woke up today with sore lower back. Thank you!

@jonmiller5736 Жыл бұрын

It's Shirley again!!! I do this daily!!! Thank you sooooo much and PLEASE do share more about sway back and keep the talking and explaining!!! You are a treasure!🩷

@maythanzinsoe8178 Жыл бұрын

You are always be there whenever we come when we need you. Thank you very much and we appreciate for your effort .❤

@palaktripathi1871 Жыл бұрын

This was an amazing session kassandra! I honestly didn't know I had a sway back. I noticed it for the first time and it was quite an eye opener. Now I can be a little more attentive in future sessions! Thank you so much❤

@dualityunfolding Жыл бұрын

Thank you for this video! I really felt the poses differently after following your adjustments for swayback. After a knee issue from years of running I learned I have swayback & in my daily life I’ve become away of my pelvic tilt, but now that I’m learning yoga I didn’t realize how much it was affecting my yoga poses until now. Thank you again!

@beebeemcv Жыл бұрын

I found this class really valuable. I have sway back and I'm always tempted to crease too much into my low back. It's such a great reminder, and great to have the physical cues to try build better habits ❤️ I'd love another class on this ❤️

@bobbyc44 Жыл бұрын

Thanks Kassandra! You are such a great teacher! I am recovering from a back injury and this practice felt very challenging, but very therapeutic as well. I really appreciate your videos!

@thezenden-ju3nn Жыл бұрын

All I can say is WOW and thank you for reaching out and talking about this. I had no idea this was a real thing, my back has always been arched like yours and I never knew how to fix it until now. I feel more confident in knowing that I’m doing my poses the correct way and I feel happy that I know how to adjust this problem, I know it doesn’t fix it but it HELPS and that’s enough for me! Your the best Kassandra! Namaste

@xxbradlee91 Жыл бұрын

LITERALLY HAVE BEEN LOOKING FOR SOMETHING LIKE THIS

@alindwilliams1 Жыл бұрын

An incredibly helpful practice! Aside from addressing all of the sway back issues it also made me feel a level of acceptance about this aspect of my body rather than shaming it for not being able to do certain poses in the way that others do. Now I will feel more confident in making the modifications that my body needs rather than trying to conform. A gift!

@ThobaniDube-xx9if Жыл бұрын

Thank you so much for this practice, Kassandra. This was deeply felt and will be one of my favourites. So much gratitude and love.

@krishnasaha141 Жыл бұрын

Yes, please! More lower back yoga to strengthen the muscles around the hip dip. 🙏🏽🙏🏽

@melaniesmithsonyoga Жыл бұрын

So insightful and informative thanks so much Kassandra. I am a yoga teacher and have been following your classes for many years now. They always help me to keep balance and add a lil something else to my teaching so again thank you ❤

@ainietan Жыл бұрын

Thank you Kassandra for sharing this! Your tips are so useful in getting me to be more attentive of my posture and alignment. It's always the little details that make a difference

@lynnekirwin755 Жыл бұрын

Thanks Kassandra, like you I’ve had a sway back all my life. Fortunately no pain associated with it. This class helped me focus on techniques to help adjust which I try to do often. At 76 I’m thrilled I can keep up you and enjoy doing your classes several times a week.

@michelam.9781 Жыл бұрын

Dear Kassandra, you're a very talented teacher. This lesson was amazing. Thanks for your videos❤

@marycaulfield156 Жыл бұрын

I have been doing your videos for a few years now. Love you classes. Especially loved this video. I always knew my alignment was off but didn’t know why until my early 30’s when I got into barre. This was super helpful. Glad to see us Sway Backers are not alone! Cheers 😊

@stacywilkes9077 10 ай бұрын

Your lived experience really shines through with the quality of this session. I have watched you for years, knowing that your cues tend to help me avoid sinking into my anterior pelvic tilt issues. Many other creators don't - and I think it is because their hips have the opposite pattern. I've always said I need to find creators with the same tendencies as what I have. The lived experience is what makes the difference. This is a master class in feeling out and soothing the weakness and tightness that I live my whole life within. Thanks so much for this video. I only found it today, but I know I've searched specifically for it for years. Great to see its coming from you!

@januarywyatt Жыл бұрын

I found this valuable and timely! I've been practicing with you daily since the pandemic began. A few months ago I felt the need to imrpove supporting muscle strength to support my long earned flexibility. I started following one of your shorter practices with a pilates practice taught by a Physical Therapist, so I feel safely led, however, just recently my lower back has been feeling strained and on the edge of pained, which is a place I do not intend to return. I suffered lower back pain for years, which led me to a series of discoveries of how this body works and what it needs at this stage of my life (60). I've been aware of my pelvic tilt for decades and try to focus on correcting it throughout the day but this helped me understand how to correct in poses that have always been challenging (all forward lunges at any level feel somewhat ackward and I was definetely not supporting the low back the way I will now).. One of my favorite things about how you teach is that I have been introduced to many new poses and more importantly, correct posture in those poses and transitions. I feel quite safe in your classes and I am very grateful that I found you when I did. I've introduced your channel to anyone who will listen, who I see might benefit. I'd love more classes in this vein! The explanations were very helpful! I love the diverse options found here and the ability to choose, each day, what this body needs. I am so glad you found this calling and answered the call. Thank you. Namaste.

@JTyogi0707 Жыл бұрын

I learned so much from this practice. I have a swayback and never knew I had anterior pelvic tilt. I will be doing practice over and over again. Thank you so much Kassandra,

@shantallmarie5943 Жыл бұрын

I LOVED this class! I didn’t know that what I had, had a name! I just always thought my spine was like that and since I work sitting the pain has become worst so this class helped me SO much! I can’t thank you enough Kassandra! You will always be my favorite yoga teacher for sure! 💕✨

@helenasantos4390 Жыл бұрын

This class made me so aware of the hidden tilt in all my movements. They need so be so smaller, but became so much harder! Very eye opening, considering I get a lot of low back pain when I stand for long periods!

@rook3645 Жыл бұрын

Having a class entirely dedicated to this issue is amazing! I didn't even realize that this is what was making certain poses difficult. I definitely plan on doing this lesson often as these poses really helped me feel better today!

@jacquelinelauko3036 Жыл бұрын

Great workout and I love how you explained your personal story! Thanks for sharing with us and teaching us how to love our bodies!

@kerishnabahrami253 Жыл бұрын

Honestly speaking , Cassandra is by far one of the best yoga instructor I've ever saw. I've been doing yoga with you for two years now and I can see the result of these practices for sure. ❤

@dmcarthur60 Жыл бұрын

One of the best practices I have ever done for lower back issues. A big thanks!!

@mattp4784 Жыл бұрын

Love this video! You always address areas that a lot of people don’t.

@fbtx23 Жыл бұрын

I feel so blessed to have this come into my feed. Thank you, it was perfect. I Love a lot of cues and explanations. I’ve been doing yoga for 25 years and a lot of mornings it can be easy to phone it in so I change it up daily and love the cues to keep me focused. Thank you Kassandra❤

@ninakraw753 Жыл бұрын

This is the most helpful yoga class I have ever followed! Thank you so much for showing me how I can work towards improving my posture, and alleviating pain in my lower back. I found your tips more complete and universal than on the physiotherapy sessions I followed in the past because of my back issues. Thank you!

@samantharoth2955 Жыл бұрын

This video is the key that unlocked so much for me! I’ve never known about “sway back” until this video. I’ve experienced this for as long as I can remember. My awareness of changing my sway back posture starts today. Thank you so much Kassandra for sharing your knowledge.

@leslie4551 Жыл бұрын

I liked the extra dialogue. I have recently realized i have sway back and have been trying to correct it specifically when walking. It’s helpful to understand how i am leaning into my back rather than positioning it correctly while doing yoga. Thank you!

@doubtmeconcepts6293 Жыл бұрын

FINALLY!!! I found Someone that knows what it’s like to have this swayed back issue! I’m so so so glad I came across your KZfaq channel! I too have an anterior pelvic tilt since childhood and my lower back and hips constantly hurts. I did couple of your stretches to try it out and oh my, it gave me so much relief. Thank you!

@ashwaryasrivastava2442 Жыл бұрын

Please do some more of these classes. I love them. Love your channel. ❤

@liliskh2664 11 ай бұрын

Such an extraordinary class. Thank you Kassandra for your honesty, transparence, simplicity. I totally relate to what you said (I also have a tilted pelvis). When I do your classes, I feel no pressure to attain a certain posture nor I feel any judgement. I feel very serene. Thank you for that🙏

@abbyroseday Жыл бұрын

Oh my gosh!! Thank you thank you thank you so much for making and educational yoga video on sway back!! I’ve had this condition my whole life and it has been a struggle, knowing the proper way to go about yoga, and correcting my posture in the right way. Please make more videos on this, I would love to be more educated on my condition especially from a yoga instructor I have admired for so long on here ☺️🙏🏼💜

@carolthompson6801 Жыл бұрын

A huge THANK YOU for this class... I wish I'd known this when I was 12 years old! I'm 68 and struggled to deal with this sway back. I think yoga classes should be taught in schools. Thanks again Kassandra, I'll do this class often.

@michelesmith6458 Жыл бұрын

Excellent class! I am 55 and have a natural swayback and have had years of back issues because I didn’t understand these concepts when I was younger. Thankfully months of work with an amazing PT taught me how be aware and to hold my body in all positions. But this is the most common problem I see in students in yoga classes, and in 20 years of doing yoga, yours is the only class I’ve seen that addresses the problem and the posture modifications to correct this. That, combined with targeted strengthening, is spot on. Brilliant class Kassandra! 🎉

@christycarter1571 Жыл бұрын

I will be repeating this flow multiple times per week….that was amazing!!! Thank you 💜

@felixward2382 Жыл бұрын

Thank you so much for this class, I’ve had low back pain and these tilts since I had a back injury when I was 13 and this has really helped me learn what can help more so it’s really appreciated when you share the information with us all!

@karengirouard8552 Жыл бұрын

This practice was so helpful. I will be coming back to this again and again. Thank you ❤

@karinsvartengren4362 Жыл бұрын

Thank you so much! Is exactly what I need and I will return to it and keep reminding myself of the tips on a daily basis.

@beckyjones996 Жыл бұрын

Fabulous! I’ve been doing yoga for years but slowing it down and really talking it through was so helpful. Thank you

@user-up6md4rr5e Жыл бұрын

This class was fantastic! I've had that sway back issue my whole life and didn't know that posture had a name. Exercises like these will be super helpful in helping me correct my posture! More please! And thank you for all your great videos!

@wkeaybright Жыл бұрын

A gift for sciatica suffers. Thank you 🙏🏻

@michellevancour2220 Жыл бұрын

I have been doing yoga for years and this is the first time any instructor has addressed sway back or tilted pelvis. This has drastically changed for the better the way I hold poses. Thanks

@eevancheck Жыл бұрын

I would love more classes for pelvic tilt! I’ve struggled with this since childhood and have SI joint dysfunction and the associated pain that goes with it. This class has helped enormously! Thank you for all you do. Your classes have improved my posture and well being!

@Rjj-jf7rt Жыл бұрын

Thank you so much for this class Kassandra! I’ve been practising yoga with you for about 18 months. I have sway back, and recently was diagnosed with osteoarthritis in my lumbar spine. My physio has told me to avoid backbends of the lumbar spine. This class is amazing and will help me strengthen my spine to protect the deteriorating vertebrae. It feels better already - thank you!

@t.ro.b2389 Жыл бұрын

Sooo helpful to understand my body better and learning correct technique with a sway back, loved that you showed and explained what to do but also what NOT to do. Thank you.

@user-em3oo6pt5b Жыл бұрын

Thank you so much for this class focusing on sway back - especially the focus on how to do yoga poses correctly! I deal with discomfort connected to sway back and bad posture on a daily basis so this class made me and my body so happy and gradefull!

@randicope8596 Жыл бұрын

More of these, please! I didn't know I had a sway back, but I have dealt with back pain for a long time. These moves help! Tysm Kass! ❤

@vegan_k_a_t5064 Жыл бұрын

Such a beautiful class for hollow backs. I loved it! Please more of those. Thank you so so much 🙏🏻!

@cinnamongirl3070 Жыл бұрын

Yes, I need to perform posture checks constantly throughout the day also. This class targeted all the correct areas for ATP. Thank you!

@thisisatest423 Жыл бұрын

Oh my God this is what I've been waiting for! If I hadn't just finished one of your one hour yin classes, I'd do it right away.

@birkogbendik Жыл бұрын

Extremely helpful and also demanding, reminds me how important it is❤ thank you so much Kassandra!

@AleksandraMalaya Жыл бұрын

It’s one of the best flows I did in my life! Thank you so much Kassandra for sharing this

@jeanmiddleton-df9nn Жыл бұрын

Love your classes! Especially minimal cues! Please make more

@judithabel1585 Жыл бұрын

Brilliant class and so informative. Thank you. I too have sway back and am noticing more pain in recent years when standing for a while. I am a yoga teacher and this has given me some great tips for my classes. Yes please, more classes like this would be wonderful ❤

@Nicole-sp1od Жыл бұрын

This class was such an eye opener and so helpful, thank you so much Kassandra! I, amongst many others I believe, would LOVE a whole series on this! Please make our wishes come true

@charlottearnold119 Жыл бұрын

This is an absolutely wonderful class! So much information and help for me with multiple posture and back issues! Thank you so much. I will definitely recommend you and your teaching! Wonderful experiences! Thank you again!

@nainas3000 Жыл бұрын

Thank you once again for a wonderful class, your precise instructions at every pose helped me stay connected with the body throughout the session ❤️

@kristina.olsson 10 ай бұрын

I loved this class so much. Thank You!!

@gabrielarodriguezlopez5252 Жыл бұрын

I love the way of your class goes because I was very conected and feeling my body. Namasté 🙏

@kiwichic7398 Жыл бұрын

Knowing what to look out for in familiar (and unfamiliar!) poses with anterior pelvic tilt is so helpful, thank you! It would be amazing if you could also do a similar type of class which focuses on how those of us with hypermobility can protect and strengthen our joints in some of the more common poses.

@user-uy7un8kh8b Жыл бұрын

This is probably the most important class I’ve ever done of yours! I’ve been working on my posture and had no idea how much my sway affects me in life and yoga. Thanks, this is going to take my practice to the next level!

@pastelcolors6077 Жыл бұрын

I had no idea I had this! This makes so much sense, my lower back is always in pain and this video really helped me release the tension there. I feel so much better seriously, I'm going to do this video every day!

@rondadean7945 Жыл бұрын

Yes!! Would love more of these type classes..your instruction is excellent! Thank you!

@crazygingerdub Жыл бұрын

Wow thank you for this class. I'm a long distance swimmer and have been doing your yoga for the last 2 and a bit years. This class is something I always have to be aware of too so thank you ❤

@okuhle. Жыл бұрын

The best 30 minutes of my morning❤️☀️. Thank you so much.

@Sliceolife1972 Жыл бұрын

Very relatable Ms.Swayback. I used to blame myself for "sitting" and dumping weight on my lower spine but as we know, blame doesnt go anywhere in yoga. Awareness and modifications (and the wheel) have helped immensely. Great to see you confident and rational on starting with a bend in the rear leg in lunges and standing back extensions. Way to go :)

@leahyoung620 10 ай бұрын

Please do more of these! This was so helpful for both my sway back and diastasis recti from two pregnancies. Thank you!

@SuezinDaCosta-ce3so Жыл бұрын

THIS IS PERFECTION … I’ve been doing yoga for years and this finally helped click everything really in place. Saved and will be very replayed!!!!

@cecileduval3091 Жыл бұрын

One of the best and most interesting yoga class I took online, thank you Kassandra ! 😊

@fay765 Жыл бұрын

I loved this, exactly yesterday I was reading about pelvic floor exercises and today I decided to check if you had anything and you did upload this yesterday! Thank you, as always!

@crystalreich1355 Жыл бұрын

Your timing couldn’t be more perfect! I share this posture with you and am currently being treated for high hamstring tendonopathy. This practice was perfect for treatment. TY ❤

@margheritavigo Жыл бұрын

Excellent class! I feel refreshed and even if I don't suffer from anterior pelvic tilt it's been a great class to better understand my lower back. Thank you!

@amysmith9115 Жыл бұрын

Very grateful for this focused class. Thanks!

@juliepartridge7797 Жыл бұрын

I have been practicing yoga for 8 years and have this fabulous App. I’ve been reminded regularly in the practices to keep my tail bone down and then I find the relief in my lower back. Until today, whilst doing this session, I had no idea I had sway back and need to stop my lower back from lifting or bending too much. I felt immediate relief from pinching and will be watching out for my posture throughout the day. Thank you for this extra tuition - I think it will make a big difference to my future practice. Huge thank you Kassandra and please do give us more body awareness. Never too old to learn at 63. 😃