Moving as One: Nurturing the Hips, Low Back & Pelvic Floor with Avita Yoga by Jeff Bailey
In the rhythm of life, the hips, lower back, and pelvis form a powerful trio. These areas are not only central to our physical structure—they are deeply connected to how we move through the world, both literally and emotionally. Whether you’re a new mom, a grandparent, or somewhere in between, keeping these regions healthy and mobile is essential for maintaining vitality and enjoying the activities with the people you love.
In Avita Yoga, a deeply intentional practice, we explore the body not through “poses,” but through shapes. This distinction matters. The word “pose” suggests performance or perfection. A shape, by contrast, invites presence and inquiry. It’s about what happens on the inside, where sensation meets awareness and becomes the guide to lasting inner change.
One of the most nourishing shapes in Avita Yoga is Sukhasana, a familiar yet profound cross-legged seat, when we make a few key adjustments to it. Begin by sitting on the floor. You may choose to elevate your hips on a firm cushion and/or sit with your back against a wall. Next, move the lower leg closest to you forward so that the shin is parallel to the end of your mat or the wall in front of you. If your right lower leg is in front of the left, then the left lower leg is the one that moves forward. It makes all the difference in finding hip and lower back rigidity. This is your invitation to feel, and let the shape reveal restrictions that can sometimes come in the form of fear or uncertainty.
In Avita, we work with inquiry and feeling to discern the difference between pain and healing sensation. The former pushes us out, the latter invites us in toward a sense of peaceful Self. Sensation is the body’s language. It reveals where restriction lives, usually in and around the joints. This practice isn’t about stretching or building strength in a conventional sense—it’s about releasing the parts that don’t move and mobilizing them for better health.
Sitting, close your eyes. Let your breath become slower, softer. Then, slowly curve your spine forward, allowing your pelvis to roll over the heads of your femurs. Relax your shoulders. Let your spine flex. Notice how your body responds to stillness and pressure. Remain here for 90 seconds to 2 minutes, supported by your hands and grounded in slow, easy breathing through the nose.
Compression is not the enemy—it’s essential. Joints respond beautifully to steady, intentional pressure, just as bones thrive with weight-bearing input. This work is cleansing and fortifying, even when it feels unfamiliar.
When the time is right, rise up slowly. Pause. Breathe easy. Then, switch the cross of your legs, ensuring the leg closest to you is parallel to the wall in front of you. Once again, curve forward slowly, allowing gravity to guide the experience. Soften and allow the shape to work for you. There’s nothing to accomplish.
Does your lower back, along with the flexion of your hips? If it’s challenging to stay centered on top of the bolster, it’s a sure sign your lower back is more rigid than your hips. Remember, it’s an inquiry, and the shapes are designed to reveal the hidden parts that don’t move.
Can you reach back and feel the spinous process in your fingertips? If not, press the feet against the floor and roll back on your sit bones. It’s a subtle move that encourages flexion of your lumbar spine, and the one that will help you stay centered on top of the bolster.
If you feel some stiffness in your lower and mid back, you are spot on. Allow this area to release and come back to this shape several times a week to generate cohesive movement between the hips and lower back. We have been conditioned to keep the lower back arched or flat, which doesn’t bode well over the long term. Rebalancing these structural components also helps balance the health of the muscles and tissues that comprise the pelvic floor.
After a couple of minutes, slowly return to an upright position, pause, rest, and open your eyes. Then, stand up and walk. Your first few steps might feel awkward. You may even walk with a slight limp. Let that be part of your practice. Instead of correcting or resisting it, walk through the limp. Let your yoga integrate as you move forward into your day—aware, alive, and deeply connected to your body.
When the hips, lower back, and pelvis move in harmony, life flows more freely, on and off the mat. Enjoy your day!
Namaste.
Jeff Bailey has dedicated his life to yoga since 1985, teaching over 13,000 classes and creating Avita Yoga, a method focused on restoring joint health and mobility. A trained Rolfer and author of Mobility For Life: Healthy Joints, Strong Bones, and a Peaceful Mind with Avita Yoga, Jeff has helped many avoid joint replacements through his innovative approach that repurposes muscles to heal joints and strengthen bones. After a serious ski accident at 50, he discovered the power of compression in joint recovery. Now in his sixties, Jeff leads international retreats, trains teachers, and proves, along with many others, that Avita Yoga promotes a pain-free, independent life. For more information visit: https://avitayogaonline.com/mobility-for-life-book/.