Reader Question: What poses help the SI joint?

"What type of yoga positions would you recommend for someone who jams the SI joint? What are the symptoms?"

Irritation of the sacroiliac or SI joint can present in a variety of different ways. Often there is pain across the bony, flat part of our lower spine, sometimes into the buttock or wrapping
around into the groin. It might be experience as a pinch or as an ache. Sometimes the pain can travel down the outside of the leg to the knee, but not past the knee. Aggravating activities
often include standing, walking, or sitting for extended periods of time. In yoga, twists and wide legged groin openers can sometimes be aggravating. Visit with a health professional familiar with yoga to determine the exact source of your discomfort and also to receive advice tailored to your body.

With an irritation of the SI joint you have to find the middle ground in postures. Often postures that can aid in relieving discomfort, can aggravate the condition of done too vigorously. It is important for you to become aware of your root lock / mula bandha / pelvic floor muscles. These are the muscles that control the flow of urine (help you stop and start). These muscles (particularly in women) help stabilized the SI joint. Bring your attention to your pelvic floor, and using your bathroom muscles, gently lift and contract. Then relax. Repeat this a few times, then trying holding the contraction while breathing normally. You may find it difficult to access these
muscles as they often get 'switched off' in people with SI joint pain.

Another important area to become aware of is your transverse abdominus / lower belly. This muscle acts like a girdle for the lower spine, stabilizing and supporting. Lying on your back with your knees bent feet flat on the floor, bring your hands so that the fingers are gently resting on the lower belly, below the belly button. Imagine drawing your belly button in and up, you should feel your lower abdomen contract. Repeat this a few times then try sustaining the contraction with the breath flowing. You can use both of these muscles throughout your practice to support
your core.

It is also important to ensure that all the muscles that attach into the pelvis and SI joint are long and open. This is where the middle path comes in. Sometimes being a little too enthusiastic can result in a tweak of the SI. Poses that open the Quadratus Lumborum ( a triangle shaped muscle attaching from your mid spine to pelvis), glutes and piriformis (buttock), hamstrings, and hip flexors are particularly helpful.

Here are a few I like if the SI is not currently out of alignment:

Janu Sirsasana / Hurdler's Stretch: Sit with one leg extended one knee bent foot into groin. Inhale, lengthening the spine, draw in the lower belly and draw up with the pelvic floor, then
exhale hinge at the hips towards the extended leg, letting the hands rest on the shin, ankle or foot. Keep the spine long and do not round.

Parvritta Janu Sirsasana / Revolved: With the same legs, turn your torso to face the bent knee leg, lets say your left leg. Slide your right hand along the inside of your extended right leg. Keeping your left hip and sitting bone moving towards the earth raise your left hand overhead and towards the toes of the extended leg.

Thread the needle: Lying on your back with knees bent, cross your right ankle onto your left thigh above your knee. Use your hands or a strap to pull the left leg towards you (under the
thigh). Imagine gently sending the sitting bones towards the earth.

Crescent Lunge variation: Lunge forward with your right foot so that your knee is stacked over top of your ankle. Keep the left knee on the floor. Contract the pelvic floor muscles and gently tuck your pelvis until you feel an opening in the front of the left hip and the lower belly engages slightly. Raise your left arm overhead then over to the right side to access higher up into your hip flexors (in the area of your abdomen).

If your SI is feeling out of alignment, gentle slow, cat-cows can help mobilize the pelvis. Begin on your hands and knees, hands under shoulders, knees under hips. Without bending your arms, on an inhale begin to stick out your tail allowing the lower belly to drop towards the floor, opening the chest and looking up. On an exhale uncurl the tail, round the spine and let the head hang. Repeat slowly, paying special attention to the tail end.