Pelvic tilt is a concern for many women, not only affecting posture but also impacting health.

For pregnant women, there's the added pressure on the waist due to carrying a 2-3kg belly, and this often leads to back pain and discomfort. Even after childbirth, the pelvis can shift position.

Through yoga poses, you can stretch the pelvis, hip joints, and inner thigh muscles to relieve tightness and bring the pelvis back to its correct position.

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1. Child Pose

In addition to improving pelvic tilt, Child Pose can also stretch the back and spine, relieving discomfort.

Step 1: Kneel on a yoga mat, leaning forward with your upper body, arms extended straight ahead.
Step 2: Stay for 3-5 minutes, then return to the starting position.

2. Bridge Pose

Besides improving pelvic tilt, Bridge Pose can also stretch the hips and abdomen, helping to sculpt the body's lines.

Step 1: Lie flat on the ground, bend your knees to a comfortable angle, arms placed on either side, ensuring the back is flat against the ground, and engage your core.
Step 2: Lift your hips, creating a straight line with your body, hold for 3-5 breaths, then return to the flat lying position.

3. Camel Pose

Besides improving pelvic tilt, Camel Pose can also stretch the spine and waist, addressing discomfort caused by poor posture.

Step 1: Assume a high kneeling position, with feet together and slightly closer to your hips, knees in line with your hips as a preparatory step.
Step 2: Extend your arms overhead, palms facing inward, ensuring the elbows are parallel and don't flare outwards.
Step 3: Squeeze your hips and shoulder blades together, leaning your torso backward, lifting your chest, and gazing at the ceiling.
Step 4: Move your hands to your heels, and support your feet. If your neck doesn't feel uncomfortable, gently lean your head back, allowing the spine to fully stretch, holding for 3-5 breaths.

4. Crescent Pose

Besides improving pelvic tilt, Crescent Pose can also stretch the spine and arms, addressing discomfort caused by poor posture and excessive muscle use.

Step 1: Assume a quadrupedal kneeling position on a yoga mat.
Step 2: Extend your right foot forward, extending your left foot backward, creating a low lunge.
Step 3: Bring your hands together at your chest.
Step 4: Inhale, raise your hands upwards, and gradually lean back, holding for 3-5 breaths, then switch sides.