Yoga for Anterior Pelvic Tilt – Low Back Posture Yoga

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Duration: 30-40
Style: Vinyasa Flow
Level: All Levels
Focus: Yoga for Tight Hips, Core Strength Yoga, Yoga Without Props
Teacher: Kassandra Reinhardt


Do you have an over-pronounced anterior pelvic tilt, sometimes also called “sway back” or lordosis? This is something I’ve had my entire life and while I will most likely always have this type of posture as my anatomical default, there are ways to improve it. It’s very normal and healthy to have a curve in your lower back but if it is too pronounced it can lead to pain and issues.

In this 30 minute all levels yoga class we will be focusing on 4 things:
– strengthening our abdominals
– strengthening our glutes
– stretching our hip flexors
– stretching our lower back

The key to improving your anterior pelvic tilt with yoga is AWARENESS. Every time you are on your mat, you need to check in with your low back posture in every single posture. This also applies to your day to day life when you are standing and walking. Pull your lower abdominals in and lengthen your tailbone down to bring your pelvis back into neutral alignment.

Hope this helps!


  1. PaulaJane

    Thank you, that was really helpful

  2. Heather

    Thank you so much for this. For a long time I’ve been aware that this sway was not normal, but was for me. I had no idea until this class that it actually had a name. I’m often trying to tuck myself in, mainly so my lower belly does not pooch out. Now I know it’s a natural antatomy for my body. Thank you for the awareness and showing poses to help with that. I would love to see more classes like this on your channel. This was an awesome practice and has me feeling very aware and very good within my body.

    • Kassandra

      I’m so glad it could bring you some more awareness! Hope it helps with your practice and posture

  3. Shirley Hoy

    I honestly didnt realise my lower spine swayed so much. Where i have prolapse discs and had denervation surgery, i assumed it was this that made it this way. I will be focusing more now i am aware. Thank you Kassandra. As always I am grateful for you. 💜

    • Kassandra

      So glad it helped

  4. Ashley MacIntyre

    This was an amazing practice!! It was nice to stay in poses to really feel the proper alignment. I also love the core exercises and pelvic stretches!

  5. Catherine Trentham

    This was a wonderful class and super-helpful for those of us with sway backs. I would love to see more! I can see seriously see coming back to this class once/week. 🙂

  6. Kristen

    Just what I needed!! I definitely have a sway back and your advice and this class are so helpful!

    • Kassandra

      Glad to help!

  7. Ryan MacInnes

    Love this! My APT also leads to me having a hunchback, in a sort of S shape, to counteract the curve in my lower back. Incorporating poses that alleviate upper back curving would be amazing!

    • Kassandra

      Glad you enjoyed

  8. Julie Lewis

    Thanks for providing this class. A gem xx

    • Kassandra

      You’re welcome

  9. Kim

    Great Class! I had no idea that I had sway back. This class was very helpful and I would love to see more classes focused on this issue. It is nice to

    • Kim

      Know how to keep from hurting myself.

    • Kassandra

      Happy it helped you

  10. Megumi Prasad

    That was awesome! I do have sway back and this class was a great eye opener. Thank u

    • Kassandra


  11. Sujini B H

    Good feeling nice flow was helpful thank you 🙏🏽❤️

  12. KarinBBusch

    Again e pleasure to perform while listening to you. Please continue these classes! Karin

  13. nel

    Love your classes, specially this one ❤🙏🙌🏽 just what I needed after just moving in to a new 🏡 🙌🏽

    • Kassandra

      Wonderful! Happy new home

  14. Elke Schwalm

    Thanks so much. This is also very good for tight hips and I always love core strengthening 🙂

    • Kassandra


  15. Maccie

    Lots of really useful tools here! 🙏

  16. Sarah

    Thank you so much for doing a focused class on this topic! Even the brief comments you make in your other videos have helped me increase my awareness of correcting for my sway back. Since starting to practice yoga with you, I have become much more aware of it in my daily life and have seen a lot of improvement in my low back pain! It didn’t really bother me until high school athletics when made to do tons of “six inches” ab exercises, which wreaked havoc on my low back. I would love to see more classes like this!

  17. Sabrina De Vries

    I needed this class so much! As i age, i find my awareness waning more often until my lower back reminds me. Thise lunges are still super hard but it makes it easier to know I’m not alone in that! Thank you for teaching such a

  18. Josie Farrell

    That was great, helps to remind you about posture.More please.

  19. Minna Järvinen

    Thank’s again ❤️

  20. Anita Bentås

    Thank you! I really needed this 🙂

    • Kassandra

      Glad you enjoyed

  21. Emma reeves

    I noticed after this class how much my back dropped down when walking to work so it really made a difference- thank you!

    • Kassandra

      YES!!!! That makes me happy to hear

  22. Sherri Hefferan

    You gave wonderful cuing for posture and awareness of lumbar lordosis or swayback. As a physical therapist I loved how you connected the practice and exercises with daily standing and walking posture. I am frequently trying to teach this to people and you did this so effectively! I also have anterior pelvic tilt and struggle to hold good posture throughout the day when I am busy. Thank you for this! Loved it!!

    • Kassandra

      Thank you so much!

  23. Lisa McMullen

    Really appreciated all the alignment cues! Thank you!

    • Kassandra


  24. Autumn Crawford

    Thank you so much for this class. I was completely unaware that I had anterior pelvic tilt until I now. Your explanations and advice really helped. I’ve always tried to have good posture but this made me realize I need to consistantly be aware of it.

    • Kassandra

      I’m so glad this helped you

    • Kassandra

      I’m so glad

  25. Donna Fraioli

    Thank you for addressing this super important, often neglected part of our anatomy.

    • Kassandra

      So glad it’s been helpful

  26. Laura Mara

    This was very impactful and is a great reminder for me to always check in with my posture. I have 3 kids and look lean and strong but often forget my low back posture and that’s always when ive gotten the comment “oh you’re pregnant?” I’ve heard this more than a dozen times throughout the years and I always feel crushed after it happens. If i do an abdominal workout and remember to zip in anddown before engaging in movement it always helps firm up and bring the awareness back. Thank you for addressing this topic as it has been a longstanding struggle for me.

  27. Caro_lien

    This Yoga session was exactly what I needed. Going to schedule these more often. Thank you so much Kassandra. Grateful for your guidance. Much Love

    • Kassandra


  28. astrid kjolberg

    Excellent, more, please!

  29. Sabrina Weber

    I have rhe same issue and have been experiencing some pain within the last year. So this sequence was very helpful and much needed! Will for sure do it again and keep it coming 💗

    • Kassandra

      I’m so glad it helped

  30. Heide

    This was a very helpful and informative class! Perfect for people with swayback, exactly what I needed today. Would love to have more of these and also for round shoulders. 🙂

    • Kassandra

      We all need some posture correcting these days!

  31. Camela Sinclair

    Perfect class! THANK YOU!!! XOXO

  32. Deborah Maggard

    Please more of these. Lived this-hope I can remembersll these cues when practicing! Thank you so much!

    • Kassandra

      Add it to your library so you can practice it regularly until the cues are absorbed!

  33. Roisin O'Connell

    Thank you so much Kassandra, I don’t think I have sway back but I trnd to get terrible pain in my lower back and glutes and I did this practice this morning before work and got so much relief. Definitely adding to my favourites. xx

  34. Judith Croen

    Excellent, very helpful. I’ll be returning to this class again snd again.

  35. Kathryn Haydon

    Amazing flow! I can’t remember the last time I felt entirely new sensations in a yoga class.

    • Kassandra

      Oh yay! So happy you had that experience with this one

  36. Shiana Van Zelf

    Thank you! This is great! I would love more videos on this subject. I have APT and right-sided SI joint issues. Having yoga videos to help build that awareness even more is wonderful! I am infinitely grateful. Thank you so very much!

  37. K Harris

    This class was amazing! I loved how you switched between very strengthening poses and stretches. My muscles in my back and legs haven’t ever felt so engaged. Thank you so much. 🙂

    • Kassandra

      Amazing! So happy to hear that

  38. Liz van Dijk

    Loved it, thank you. Struggling with a herniated L5S1 disc and Lower Crossed Syndrome. Not the exact same thing, but the same strengthening principles still apply. Grateful to have found this class to add to my growing toolbox. 🙂

    • Kassandra

      Happy healing

  39. Ida

    You are so good at giving instructions. I find something new to learn about my body or the posture or both. Thank you.

    • Kassandra

      That’s wonderful to hear. Thank you

  40. Robyn Johnson

    I’m so glad you talked about your experience. I kept thinking one day I’d be ’fixed’ or strong enough for my anterior tilt to go away. I’m so glad you shared that it is a constant struggle so I know I’m not doing something wrong 😃

    • Kassandra

      So glad it helped you out

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