🌬️ 3-Minute Guided Pelvic Rocking Release

🌿 A simple yet powerful way to release lower back tension & reconnect with your core.

Set an intention!

In yoga, you set an intention at the beginning of your practice. As a Christian, I like to choose bible verses that can lead my practice- and day- in a positive direction. Here are some of my favorites:

• Psalm 16:9 – “Therefore my heart is glad, and my glory rejoiceth: my flesh also shall rest in hope.“
• 2 Timothy 1:7 – “For God gave us a spirit not of fear but of power and love and self-control.”

🛏️ Step-by-Step Pelvic Rocking (Lying Down)

🔹 Lie on your back with knees bent, feet flat on the floor, and arms resting by your sides.
🔹 Take a deep inhale and feel your body settle into the ground.

1️⃣ Slow Pelvic Tilts (1 Minute)

• Inhale: Gently tilt your pelvis forward, creating a small arch in your lower back.
• Exhale: Tuck your pelvis back, pressing your lower back into the ground.
• Repeat this motion slowly and fluidly, syncing with your breath.

💡 Feel how your lower spine responds—no forcing, just gentle movement.

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2️⃣ Wave-Like Rocking (1 Minute)

• Continue tilting your pelvis forward and back, allowing the movement to flow like a wave.
• Focus on the connection between your lower back, hips, and breath.
• If it feels good, slightly increase the range of motion.

💡 This movement awakens the deep core and relieves stiffness in the lumbar spine.

3️⃣ Subtle Movements & Full-Body Integration (1 Minute)

• Slow the movement down, making each tilt smaller and more subtle.
• Notice if you feel more grounded and connected to your core.
• Take one last deep breath, letting your pelvis rest in a neutral position.

🌿 Feel the ease in your lower back and the connection to your breath.

💬 How does your body feel after this gentle release? Drop a “🌊 My spine feels free!” in the comments!

#PelvicRocking #LowerBackRelief #CoreConnection #BreatheAndFlow