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Yoga for SI joint pain: a 20-minute even, strength-first class

A class for SI joint pain and pelvic girdle pain that keeps both sides of your pelvis working the same: weight on both feet, knees no wider than your hips, and small ranges. It builds strength around the pelvis, which is the best-tested exercise for pelvic girdle pain, and leaves out the one-legged, wide-legged, twisted and cross-legged positions the NHS and physiotherapists say bring the pain on. No trial has tested this class, and it goes alongside physiotherapy, not instead of it.

20 minBeginner14 movesA bench or boxBack · Abs · Glutes · Hip abductors · Calves · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 min
    Beginner · 3D demoLie on your back with knees bent and together, or sit on a chair. In for about 4, out for about 6, no holdsEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Gentle, even movement (about 4 minutes)

  1. Cat-cow8 waves
    Beginner · Back, Abs · 3D demoKnees under hips, hands under shoulders; a small, slow waveHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Pelvic tilt into bridge8 slow tilts
    Beginner · Glutes, Abs, Hamstrings · 3D demoPelvic tilt only: gently flatten your lower back, then release it, hips staying downHarder: Glute bridge
  3. Double knee-to-chest stretch2 holds of 20 to 30 s
    Beginner · Back, Glutes · 3D demoBoth knees together; hold behind your thighsEasier: Single knee-to-chest stretchHarder: Overhead lat stretch at a bench (elbows on the bench)

Strength around the pelvis (about 8 minutes)

  1. Glute bridge2 sets of 8 to 10, small range
    Beginner · Glutes, Hamstrings, Abs · 3D demoFeet hip-width, knees in line with your feet; lift only as high as is comfortableEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  2. Bird dog, one limb at a time2 sets of 6 each side, 3 to 5 s holds
    Beginner · Abs, Back, Glutes · 3D demoOne arm or one leg at a time; keep your hips levelEasier: Side-lying tummy draw-inHarder: Bird dog
  3. Dead bug heel taps2 sets of 6 to 8 each side
    Beginner · Abs, Hip flexors · 3D demoLower back quiet on the floor; tap one heel down at a timeEasier: Bent-knee fall-outHarder: Forearm plank
  4. Knee side plank2 holds of 10 to 20 s each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoKnees bent, elbow under your shoulder; lift your hips only as far as is comfortableHarder: Side plank
  5. Clamshell2 sets of 10 each side
    Beginner · Hip abductors, Glutes · 3D demoA pillow between your knees; a small opening, pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk

Standing, weight on both feet (about 4 minutes)

  1. Mountain pose (Tadasana)5 slow breaths, twice
    Beginner · Calves, Back, Abs · 3D demoFeet hip-width, weight even through both feetHarder: Tree pose (Vrksasana)
  2. Chair pose (Utkatasana)3 holds of 15 s
    Beginner · Quads, Glutes, Shoulders · 3D demoBend your knees only a little, knees in line with your feetHarder: Revolved chair pose (Parivrtta Utkatasana)
  3. Sit to stand from a chair8 to 10
    Beginner · Quads, Glutes, Hamstrings · 3D demoStand up and sit down evenly, feet hip-width, without twistingEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat

Rest (about 2 minutes)

  1. Child's Pose (Balasana)1 min
    Beginner · Back, Shoulders, Glutes · 3D demoKnees hip-width; skip it if kneeling hurtsHarder: Extended puppy pose (Uttana Shishosana)
  2. Corpse pose (Savasana)1 min
    Beginner · 3D demoKnees bent, or lie on your side with a pillow between your knees. Roll to your side to get up

Tips

  • Do it 2 or 3 times a week, alongside any exercises your physiotherapist gives you. If you're pregnant, ask your midwife or GP about physiotherapy for pelvic girdle pain.
  • A move is fine if your pain doesn't rise during it and isn't worse later that day or the next morning. If it is, make the move smaller or leave it out.
  • Pregnant? After the first trimester keep time flat on your back to a few minutes: do the bridge and heel taps for a minute or two, or swap them for side-lying tummy draw-ins and bird dogs. Keep your knees together as you change position.
  • Once this is comfortable, bring back one-sided and wider poses one at a time, with a hand on a wall and short holds.
  • Do your pelvic floor exercises every day too (our pelvic floor workout).
  • Call 999 for numbness around your genitals or bottom, new trouble peeing or pooing, or pain, tingling, weakness or numbness in both legs. In pregnancy, contact your GP or midwife urgently for back pain in the second or third trimester, or with a fever, bleeding or pain when you pee.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the yoga for si joint pain: a 20-minute even, strength-first class take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 14 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.