Welcome to the third month of the challenge.

➊ In the first month, we took our first steps to create our habit and place yoga in our daily life. In the second month, we added more exercises to keep our bodies going and add more practice time.

➋ At the end of this month we aim to achieve a minimum of 15 minutes of daily exercise, which will allow us in the last weeks of the year to do our mini yoga class, including the body in its entirety, combining the exercises we’ve seen during the challenge.

➌ This month we will focus on the legs, or rather the lower extremities of the body, in which the hip and pelvis are included.

The Pelvis

When we talk about moving the pelvis or hips, the first images that come to mind are probably sex or dancing. These are perhaps the two activities where movement is most noticeable. Moving your hips or pelvis in front of other people can be embarrassing if you are not used to it. But the reality is that it is important for postural health that these joints remain mobile.

The pelvis is the midpoint between the upper and lower body.

The main function of the pelvis is support. It supports the weight of the body in standing and sitting positions. Its mobility is reduced to a posterior and anterior tilt. In the posterior tilt, our spine loses its natural curvature, and in the anterior tilt, it increases it.

The correct pelvic tilt is very important for our good posture.

Healthy pelvis and hips = happy spine

If you want to explore its movement and see how the lower spine moves with the pelvis, we suggest you lie down with your knees up and your feet flat on the floor. In this position, try to eliminate the lumbar curve and accentuate it…

Congratulations, you have made contact with your pelvis.

It is very important to be aware of our pelvis in our daily life, to avoid overloading our spine.

The Hips

On the other hand, the hip also has a function of stability, as well as force production. Its range of motion is much greater than that of the pelvis.

The lack of mobility of the hip and pelvis causes the lower back, which has very little mobility, to make movements to compensate for the stiffness of our spine. Generating either an exaggeration of its curve or an elimination, both of which overload the spine.

Therefore, although we call this month yoga for the legs, the birth of the movements is in the hips.

The exercises are classified by families:

This month we will meet 3 families:

• Standing
• Sitting on a chair
• Sitting on the floor

The aim of this first week is to add these new exercises to your agenda. Don’t forget you can find the exercises in our habit tracker, as well as a reel on our Instagram page.

A reminder of how we do it:

• We start the timer (if we are running out of time).
• We do the exercises with the help of the PDF, which we invite you to print out and place on your fridge, for example.
• We practice for a minimum of 5 minutes. You can add them to the exercises in the previous challenges or find extra time at another time of the day.
• We take our tracker and tick the corresponding box.

Remember that the aim is not to become more flexible, but to stay in our habit, connect with ourselves and release tension.

And keep this in mind: try to feel good during and after the workout and enjoy it!

Feel free to ask the community for advice or find support by sharing your stories or difficulties in the Facebook group: Acro-wine.

Acro-wine