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Pelvic tilt and self manipulation

Nick Wilson2010-07-04 14:44:26 +0000 #1
Hi everyone,

Am I the only one that can't move their pelvis with their hands?

I'm reading this article, and it says: www.yogajournal.com/practice/588

Quote:

If done with proper alignment, Virabhadrasana I (Warrior Pose I) can be a wonderful hip flexor stretch. Stand with one leg forward and one leg back, ready for Warrior I. Put your fingers on the front pelvis bones: You should be able to feel a small, round protuberance on each side, called the anterior superior iliac spine, or ASIS.

The ASISes are good indicators of the tilt of the pelvis. On the side of the pelvis with the extended hip (the back leg), the iliopsoas will try to pull the pelvis and lumbar spine down and forward into an anterior tilt. To counter this, use your fingers to show the ASISes how to lift up. Hold this posterior tilt as you bend the front knee, keeping the back knee straight and the back heel grounded. Feel the iliopsoas lengthen and visualize the spine lifting out of the pelvis.

What? All i get from trying to move my pelvis in any direction with my hands is sore fingers and frustration -- somethings not right, most likely my understanding!

Anyone shed light?


InnerAthlete2010-07-04 14:49:31 +0000 #2
If your pelvis is less mobile or immobile then Vira I (based on Julie's article) is a difficult pose to find mobility of the pelvis. There's simply too many other things going on bio-mechanically.

I'd suggest finding the movement of the pelvis in a supine position (lying down on your back, knees bent, feet on the mat). Ground the heels and shoulders into the floor and lift the pelvis toward the ceiling going only 50% of your full range. Please do not turn or lift the head AT ALL in this position.

As you exhale (in that lifted position) draw the bottom of your belly toward your head. This should facilitate a posterior pelvic tilt. As you inhale move the bottom of your belly toward the top of your thighs. This should facilitate an anterior pelvic tilt.

Some of these body actions are very subtle and take time and practice and awareness to discover - thus one of the purposes of yoga in the first place.

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