Transcript pelvis-and-hips

"The pelvis is the key to man's
well-being, as wise men have
taught from time
immemorial ...." Dr. Ida Rolf
Pelvic Structure
Sacrum
Coccyx
3 hip bones
Ilium
Pubis
Ischium
Note: (Ischial Tuberosities
are the sit bones)
Your hips
flex,
extend,
abduct,
adduct and
rotate,
both
medially and laterally.
Muscles of the Hip
Flexion
Extension
Abduction
Adduction
Rotation
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/PelvicCorrection.htm
Common Problems
 Sciatica
 Misaligned pelvis
 SI joint instability
 Lower back pain
 Frozen SI joint
 Worn femur heads
 Hip immobility
 Groin pain
Sciatica
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)
Pelvic Misalignment
Posterior and Anterior Tilts
Checking for Pelvic
Misalignment: Visual
Checking for Pelvic
Misalignment: Palpating
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 @ navel and 6 @ 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
Additional Suggestions
Pilates and Somatics: can be used as warm-ups
See Manual and Handouts
for Somatics
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
Groin Pain/Tightness
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