Dear Friends in Yoga -
The sacroiliac is the key joint to the lower body. There have been so many queries on problems related to this that i wanted to share with you an exercise i have devised that relieves a host of offshoot problems - knees, lower back, sciatica, even menstral irregularities. While these conditions are not necessarily caused by S/I dysfunction, they accompany it. I find that by creating natural motion in the S/I it begins to help vata/pranic energy find its way to balanace.
The sacroiliac joint has a small amount of motion #8211; adduction, abduction, flexion and extension. Without these motions or moving into extension (downward) during hip flexion (lifting your knees or sitting), your lower back and hips can be quite uncomfortable. The solution is to mobilize the sacroiliac properly.
The following exercise balances the joint so that as the hip goes into flexion, the psoas will contract with sufficient force to overcome its antagonist, the gluteus maximus, and the joint will flex (move upward). The movement needs to be done regularly for those who have frequent lower back discomfort until the correct pattern of motion is established. This should be done before any other exercises or asanas for those with reoccurring lower back, sacroiliac or hip strains.
Sit on the floor with your knees bent and feet to the right side, so that the right foot points back beside the hip and left foot is adjacent to the right knee. If you are stiff and unable to sit comfortably erect, then place sufficient padding under your pelvis to make it comfortable to be erect and move. Avoid leaning so far to one side that your hand needs to support you on the floor.
The first movement is to pelvic tilt back and forth from the iliac crest (top of pelvis) exhaling as you contract your belly and round your lower back. Then arch your lower back accentuating your natural lumbar curve by contracting the psoas as you inhale. Repeat 12X, or until you feel the motion becoming smooth, whichever takes longer. You are looking for a feeling of release (Kriya) in the tissue, energy, or emotion that will react to the motions.
The second motion is to take the top of the right thigh (not pelvis) and move it into internal and then external hip rotation. During internal hip rotation your pelvis will lift from the floor, during external rotation your ischial tuberosity (sitz bone) will touch the floor. Inhale as you lift your hips moving into internal hip rotation. Exhale as you lower the hip coming into external hip rotation. Continue for 12X, then reverse your legs and repeat.
When finished stand up and walk in place for 6-10 steps which will assist in promoting stability.
Blessings. Mukunda