Say Hello to your Pelvis

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Say Hello to your Pelvis
"The pelvis is the key to man's well-being, as
wise men have taught from time immemorial ...."
Dr. Ida Rolf
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Pelvic Structure
Sacrum Coccyx 3 hip bones Ilium Pubis Ischium N
ote (Ischial Tuberosities are the sit bones)
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Your hips flex, extend, abduct, adduct and
rotate, both medially and laterally.
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Flexion
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Extension
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Abduction
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Adduction
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Rotation
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Muscles of the Hip
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Flexion
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Extension
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Abduction
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Adduction
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Rotation
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Pelvic Importance
The pelvis is the very foundation of the skeletal
system. The pelvis and spine form one basic
central structure. Any strain which occurs in
this structure will peak in the weakest area -
commonly the lower lumbar spine. Pelvic
mis-alignment will cause both ascending and
descending dysfunctions - upwards through the
spinal column (causing strain on spinal
vertebrae segments in the lower, middle and
upper back, and also affecting neck, shoulders
and arms), and downwards, through the l egs
(affecting knees, ankles and feet).??Guru Ram
Kaur . http//www.sohanjalaiai.com/PelvicCorrectio
n.htm
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Common Problems

• Sciatica
• Misaligned pelvis
• SI joint instability
• Lower back pain
• Frozen SI joint
• Worn femur heads
• Hip immobility
• Groin pain

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Sciatica
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Remedies for Sciatica
in yoga we attempt to stretch piriformus and
create space in joint through forward
bending from hips w/sit bones on a blanket if
necessary and bent knees AND strengthening
lower back and bringing blood to muscles of
hips 1. locust/shalabasana w/ dynamic leg
widening 2. dynamic bridge w/hold at end 3.
pigeon 4. ardha matsyendrasana (seated twist w/
leg straight)
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Pelvic Misalignment
Posterior and Anterior Tilts
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Checking for Pelvic Misalignment Visual
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Checking for Pelvic Misalignment Palpating
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Assessment of and Remedies for Pelvic Misalignment
Pelvic Clocking Pelvic clocking is a great way to
feel for imbalances. 1. lie on back w/bent
knees 2. imagine a clock under your pelvis w/
12 _at_ navel and 6 _at_ pubis 3. move pelvis
clockwise, touching all numbers while holding
legs stable. Marching From neutral pelvis (hip
bones and pubis level) 1. bend knees, feet on
floor 2. lift one foot and then the other 3.
lift only as far as you can go w/o tilting pelvis
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Additional Suggestions
Pilates and Somatics can be used as warm-ups
See Manual and Handouts for Somatics
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Yoga
Kapotasana/pigeon Paschimottanasana/seated
forward bend Gomukhasana/cow-faced pose Baddha
Konasana/bound angle Janu Sirsasna/head to knee
in general, balanced tractioning of the pelvis in
any pose
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Groin Pain/Tightness
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Yoga Remedies/Prevention
Low Lunge/Anjeneyasana, Low Lunge Twist/
Parivrtta Anjeneyasana Side Angle/Parsvakonasana
Bound Angle/ Baddha Konasana Wide Angle/
Prasarita Padottanasana Seated Wide Angle/
Uppavishta Konasana
see http//www.the-secret-lives-of-yoga-poses.com/
groin-stretches.html