If you are looking for more stability as well as range of motion in your pelvis (and lower body), try adding some Yin to your routine.
The following are 5 yin yoga poses to increase flexibility in this area, along with hips and hamstrings.
With these poses, meet your body where it is. Don’t chase sensation. Relax in the pose and let gravity do the work while you hold each for 3 minutes.
1. Child’s Pose – From kneeling, bring the big toes together and knees as wide as appropriate. Fold down. If the floor is too far, use block or fists under forehead. You may also want to support the hips with a block on the second level.
2. Dragon Flying Low – Come to hands and knees. Step the right foot outside of the right hand. With the knee over the ankle and toes pointing forward. Stay on palms, or even up on blocks. Or for flying low, come down to the forearms. You might want to use a block to support the forehead. Arms should have just enough engagement to support you. Melt hips down, letting hips and low back be heavy.
3. Deer Pose – Lift to palms. Toe heel the right foot to the left. Settling the right hip on the mat. Slide the left knee up in line with the hip. The left ankle directly behind. Push into the left hip. Place blocks back behind you with one to support the upper back and the other to support the head. Lower down onto the blocks. If the left knee is lifting up or you experience any pain, ease up off the blocks.
4. Forward Fold – Bring the left heel in towards the glute. Straighten the right leg out in front. Fold any amount. If too much, bring the left foot forward inside of the right thigh. Dangle letting gravity open you up or use a prop to support the head.
Repeat 2 through 4 on other side.
5. Reclined Butterfly – Lower down to the back. Bring the soles together and knees apart. Place a block under each knee if you like. Lengthen the tailbone towards the heels to flatten the low back. Bring the arms overhead to expand the chest, or hands on the low belly. Close eyes.
Check out the full 40 minute practice below.