The Pelvic Hug (PH)
The heart of the method: protect the lower back in every forward bend by bending the knees.
What it is
The Pelvic Hug (PH) — Abrazo Pélvico — is the heart of My Yoga Process, and the first of its three technical keys. It is especially useful in forward bends and in any posture that involves the lower back.
It is the action of gently bringing the trunk closer to the thighs, creating a compression in the crease of the hip. The Pelvic Hug is not defined by external perfection, but by the point where there is beneficial stretch without pain — what we call the “true asana.”
How to practise
- As you enter a fold, bend the knees. This is the key: it releases tension from the hamstrings and allows the lower back to relax naturally.
- Bring the trunk towards the thighs, seeking the compression at the crease of the hip — not in the spine.
- Stop at the point where you feel stretch without pain.
Bending the knees is a gesture of gentleness and care — an act of kindness towards the body, not a compromise.
The three modes
- Frontal Pelvic Hug — the pressure is distributed equally over both legs. It can be done with the action of the trunk alone, or intensified with the help of the arms (for example, Paschimottanasana).
- Inclined Pelvic Hug — the pressure is directed towards a single leg (for example, Utthita Parsvakonasana).
- Passive Pelvic Hug — the pressure comes not from muscular action but from gravity (Balasana) or from external supports (Pavanamuktasana).
Common mistakes
- Keeping the legs locked straight and forcing the back to “reach” further.
- Chasing the final shape instead of the pain-free stretch.
- Creating the compression from the spine rather than from the crease of the hip.