Yoga for Anterior Pelvic Tilt - Low Back Posture Yoga

Strengthen your abs and glutes and stretch your hip flexors and low back to correct your posture!

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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Thanks for watching,
Kassandra

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Yoga with Kassandra - Disclaimer
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

[nadine-trestman]

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!

[BobbieJo-pe]

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

[N.TaraQueen]

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!

[aaarnow]

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. 🙏🏼

[carolynnspencer]

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! 💗

[dudablack]

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 ❤❤🧘‍♂️

[MissMaze_]

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.

[SiWaterGoblin]

thank you so much for mentioning savasana! i thought i was going mad, not being able to get comfy in it because my lower back kept coming off the ground, but no one else talked about it. Til you!

[EmmaCooksYouTubeChannel]

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.

[fernandolspptagr]

You are right, you talked--probably--a lot, however all what you said help to learn more about our bodies, make complete sense and bring insight and awareness. The explanations were, from my point of view, concise and necessary. Really, you are gifted, Kassandra. Namaste.

[ajbroxon]

I finally found someone that deals with the agony of pelvic tilt pain. I’m going through hormone changes at 53 and my PT has become unbearable. I hope to find more classes and info to help me with this structural awful problem I was born with.

[AndrewJosephPerez]

I've fought this FOREVER with no instruction, no corrections from teachers in YEARS of yoga and training. I've intuitively known this was an issue for me, but didn't have the language or guidance to truly correct it. Just did this set for the second day in a row and I can already feel a change coming. THANK YOU. Really. Thank you.

[carolthompson]

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.

[OceanAcheson-Crow]

Yes please - more on anterior pelvic tilt. This is one of the best classes i have seen for understanding how to move properly.

[ytacct]

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!

[martinar]

I never knew I had sway back until this class but it makes so much sense on why I have to modify certain poses. Thank you for showing the correct way to do so. It is very beneficial since my low back is where I generally hold all my tension.

[KatherineStruthers]

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 🙏🏼

[alindwilliams]

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!

[kerishnabahrami]

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. ❤

[CA-xxim]

that was a wonderful class for me. there was a lot of teaching, all of which made sense to my body. worked the core so well. thank you. aurevoir