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The sacrum is the large bone at the base of your spine, between your pelvic bones, that connects your spine with your hips, pelvis and coccyx. It is connected to the pelvis by the sacroiliac (SI) joints, whose ligaments act as stabilizers and shock absorbers.

Basically every movement you make involves the sacrum, though the sacrum itself is not very mobile. It’s like the chassis of a car — if you want things to run smoothly, it has to be solid. This is why I often draw attention to it in class, reminding students to be aware of this essential junction in the body.

The following four poses help align and stabilise the sacrum, increase flexibility of the SI joint, and help promote strong, pain-and-injury free skeletal system.

Locust pose (Salabhasana)

This pose strengthens your muscles and improves balance and alignment. Keep your limbs strong and straight, as you would in a standing posture. Keep your thighs tight, heels together, triceps contracted, with every muscle working in harmony.

When you go up it is critical to look up in this pose. This keeps you in correct alignment and will help you gradually build the posture.

Bridge pose (Setu Bandha Sarvangasana)

This asana builds the large lower body muscles and helps improve the alignment of the sacrum. Lie on your back to begin and draw your knees up with your feet flat on the floor, about hip width apart. Press up from the four corners of your feet, engaging the legs and buttocks to lift the hips higher.

Wheel pose (Urdhva Dhanurasana

Wheel pose is a fantastic, challenging way to open up your SI joints, balance your sacrum, and work all the major muscle groups in your body. Done correctly, as in the photo, your sacrum is a “hinge” that the rest of your body revolves around. This is a very releasing, empowering pose.

To ensure you receive maximum benefits, be sure your body is correctly aligned. You need to distribute your weight evenly and move slowly in and out of the posture, always checking that you are keeping your body even. If you do this too fast and twist, you can stress the SI joints.

 

Root lock (Mula Bandha)

Mula Bandha is done by tightening the muscles of the perineum. This is a powerful tool to stabilise the sacrum and revitalise the SI joints. Mula bandha channels the flow of energy within the postures and benefits the pelvic nerves, reproductive and endocrine system, and excretory system.

Questions about sacrum health? Ask in the comments!