1. 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

2. Pelvic Structure Sacrum Coccyx 3 hip bones Ilium Pubis Ischium
Note: (Ischial Tuberosities
are the sit bones)

3. Your hips
flex,
extend,
abduct,
adduct and
rotate,
both
medially and laterally.

4. Flexion

5. Extension

6. Abduction

7. Adduction

8. Rotation

9. Muscles of the Hip

11. Flexion

12. Extension

14. Abduction

15. Adduction

16. Rotation

18. 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 .

19. Common Problems Sciatica Misaligned pelvis SI joint instability
Lower back pain
Frozen SI joint
Worn femur heads
Hip immobility
Groin pain

20. Sciatica

21. 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)

22. Pelvic Misalignment
Posterior and Anterior Tilts

24. Checking for Pelvic Misalignment: Visual

25. Checking for Pelvic Misalignment: Palpating

26. 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/ navel and 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

27. Additional Suggestions
Pilates and Somatics: can be used as warm-ups
See Manual and Handouts
for Somatics

28. 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

29. Groin Pain/Tightness

30. 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