Just Say Yog-ahhh

If the eyes are the windows to the soul, then the pelvis is a mirror to the body. "There are 35 muscles attached to the pelvis so when it's out of whack, everything suffers," says physical therapist Lara Heimann, founder of Yogastream. Unfortunately, with sitting practically a lifestyle requirement these days, the pelvis literally gets crushed. Whether you're stiff from a bad night's sleep, a lengthy commute or a long day at the computer these 4 yoga postures will help condition and realign an overworked pelvis for less injury and pain. Do these moves as often as possible to activate, open, lengthen, and stretch for a sublime spine and happier hamstrings.

Half-Bridge

This posture engages the transverse (side) abs -- the stabilizers of the spine. How to: Lying down with your back flat against the floor, knees up, place your hand on your belly and push your lower back into the floor. Breath for a count of five.

Half-Bridge

This pose targets the gluteal muscles (butt), which become weak from sitting. When glutes are weak, the lower back gets overused. How to: With your hands by your sides, lift up your butt, pushing it high into the air. Hold for a count of five. Repeat 3 times

Cat-Cow

The arching motion here brings back a “natural pelvic curve,” which undoes the negative effects of slouching. Plus, pushing shoulders down and back opens up the chest, which combats slumping. How to: Starting with a straight "neutral" spine, arch your back, tilt your pelvis up, push hands into the floor and shoulders down. Let your head hang. Hold for a count of three.

Cat-Cow

This “active” rounding of the tailbone helps spread and open a tight upper back. How to: Slowly round your back, pushing up and sucking in your stomach, while tilting your butt down and under. Hold for a count of three. Repeat three times.

Cat-Cow

If you find it painful to be on your knees use a chair instead. How to: Place your hands flat and repeat the same arching and rounding movements shown above.

Down Dog

This pose brings the previous moves together, engaging abs, working arms, tractioning the back and lengthening hamstrings, all of which are key to a happy pelvis. How to: From Cat-Cow pose, push your legs back to stand so your body is in an inverted "V". Begin with bent knees and work towards straightening them, heels up or flat on the floor. Careful not to "sink" in your shoulders; push away from the floor, relax your neck, and hold for a count of three.

Low-Lunge
with a Twist

This move targets the hips and lubricates the spine to increase pelvic mobility. How to: From Down-Dog, step your left leg forward, place your right hand down, and rotate your ribs to the left while keeping the pelvis stable (tight). Raise your left arm in the air. Hold for a count of five and then repeat on the other side, stepping your right leg forward. Relax for a count of three and repeat on both sides.

Low-Lunge
with a Twist

For more stability, try a modified version. How to: Place your back knee on the floor before rotating from the ribs. Repeat as above.