Sacroiliac Stabilizer 2006 Mukunda Stiles

Stand and check your one leg balance. Then sit on

the floor with your knees bent and feet to the left
side, so that the left foot points back beside the
hip and right foot toes are at the left kneecap.
Your hips will be uneven, always one off the floor.
If you are not erect and free in the motions, then
place padding under your right hip. Be sure the
inner knee and sacral area do not react to these
motions except to release within the first 6 mo-
tions. If not then elevate higher. Your aim is to
release tightness, prana, or emotion by doing these
two motions.
The first movement is to tilt the top of the pelvis
back and forth using your hands to assist the mo-
tion. Exhaling as you contract your belly and
round your lower back (Fig. 1). Then arch your
lower back forward contracting the lumbar spinal
muscles as you inhale (Fig. 2). Repeat 12 times,
or until you feel the motions becoming smooth. A
release is most likely to arise in the groin region
hip flexors or the quadriceps
The second motion is done with the rotation of your
left hand on the top of the left thigh at the hip socket near the groin
to move your hip off the floor into internal hip rotation (Fig. 3) and
then back to starting position, external hip rotation (Fig. 4). During
the first motion your hip leads you while your torso will follow into a
twist to the right side. In coming back to start
position your hip will be as
before with your hips near
but not touching the floor.
Inhale as you lift your hips
tensing the outer gluteus
medius muscle. Exhale as
you lower the hip coming
back facing forward. Con-
tinue for 12 times, then
reverse your legs and re-
peat. Stand and check your
balance.