Your Standout Curve
Only humans have a slight in-ward (lordotic, concave) curve in the lower back called the 'lumbar curve'. It is this most precious curve that allows us to stand and walk upright.
Knowing your pelvic tilt is helpful in understanding what is happening in your lumbar curve (lower back). Protect your lumbar, use pelvic tilt awareness to move mindfully throughout your day.
The Basic Practice - pelvic tilts
Some background:
There are three main pelvic positions:
forwards (anterior tilt)
top of pelvis tilts forward; tailbone lifts up
neutral (natural lumbar curve)
top of pelvis in-line with pubic bone; tailbone points down
backwards (posterior tilt)
top of pelvis tilts backward; tailbone tucks under
Pelvic tilt affect on the lumbar curve:
forward tilt increases lumbar curve to an arch (extension)
neutral has lumbar in its natural lordotic (concave; in-ward) curve position
backward tilt decreases lumbar curve to a flat line (flexion)
approach your body with softness, gentleness and kindness
respect your limits, modify where needed
The lumbar curve is a sensitive area for most people. Never force. Keep within a pain-free range.
#1 - pelvic tilts against wall:
posture set up
refer to picture above
remove shoes or slippers as they affect pelvic tilt
feet are a comfortable distance from wall (about 6 to 8 inches/15 to 20 cms)
allows pelvis to move more freely
feet are about hip width apart
knees are slightly bent; again allows more freer movement in pelvis
buttocks, upper back and head are against the wall
forward pelvic tilt
drop belly forwards and feel tailbone lift
neutral pelvis
draw belly back in and feel into what is your natural lordotic curve
top of pelvis is now fairly in-line with pubic bone
backward pelvic tilt
now really engage those abdominal muscles
draw belly into spine until relatively flat against wall
respect your limits, modify where needed
The lumbar curve is a sensitive area for most people. Never force. Keep within a pain-free range.
#2 - pelvic tilts on the floor
posture set up
come into constructive rest position
lying on your back
knees bent, feet flat and a comfortable distance from bottom
(optional) arms in goal post position
forward pelvic tilt
lift belly upwards
notice: tailbone connects to floor; top back of pelvis lifts from floor
neutral pelvis
tuck hand under lower back
draw belly back in until pressing into hand
backward pelvic tilt
now really engage those abdominal muscles
draw belly into spine until relatively flat against floor
notice: tailbone lifts slightly; top back of pelvis connects to floor
add breath
inhale lift belly; arch lumbar
exhale belly to spine; flatten lumbar
repeat about 7 to 10 times
add pandiculation
inhale, arch, engage and contract muscles in lower back
exhale slowly while releasing contraction and lengthening lower back flat
relax in neutral, pause, breathe, smile, then begin again
Explore the Movement & Yoga Practice
alignment is a technique - there is a correct and incorrect way
noticing is an inquiry - there are no right or wrong answers
harmonize both concepts through playfulness, acceptance, surrender
#3 - play with pelvis tilts in cat-cow pose
the cat-cow pose is a staple in the yoga practice. Practice it with awareness of how the pelvis tilts forwards and backwards.
funny :) we say cat-cow pose but we generally start with the cow (forwards tilt) first
notice in the cow pose how your belly drops
notice in the cat pose how you pull belly to spine
typical breath pattern is:
inhale, cow pose, belly drops
exhale, cat pose, lower back flattens
however it will feel like an arch; the arch is actually coming from the upper back
go slowly and really feel into these tilts
explore with the pandiculation method:
inhale, cow pose, contract lower back muscles
exhale, cat pose, slowly release and lengthen lower back muscles
pause and relax in neutral
notice at what points your lower back bothers you
also notice how your back feels a few hours later
Everyday Living
We can commonly find ourselves doing a standing backwards pelvis tilt for whatever habit patterns like achieving the flat tummy look. However, what is happening is our hips and thighs get pushed forward causing extra stress in the hips, knees and ankles. The weight of the torso is no longer directly over the pelvis and being properly carried by the legs.
Try it now, stand and shift your hips forward creating a backwards tilt. Now imagine someone pushing weight down through your head. Is there a sense of collapse or strength? Then come back and find your neutral with the thigh bones directly under you. Again, imagine someone pushing weight down through your head. Is there a sense of collapse or strength?
Keep long term movement and health in mind. When you feel yourself tucking your tailbone under (to get the flat tummy look or for other reasons), relax and adjust to find your pelvis neutral and stability. Shifting some weight to the heels helps as well.
We are also sitting a lot more and generally in a slouch position (that is tucking our tailbone under - backwards tilt). Find yourself in this position? Again keep your long term lumbar curve health in mind. Adjust your sitting posture to put your lumbar curve in a neutral position.
Discover Amazing
The development of the lumbar curve to allow us humans to walk upright is simply amazing! We are the only true bipeds on this earth.1
The lumbar lordotic curve begins developing at 12 to 18 months of age, as a child begins to walk. By 3 years of age, the lumbar spine begins to become concave (lordotic), although not outwardly visible until 6 to 8 years of age. After the age of 10, the lumbar curve fully assumes its adult shape.2
Treat your standout lumbar curve with tender loving care. Discover your pelvic tilt awareness and use it to bring about increased health and wellness into your amazing lower back.
Namaste, the Light in me honors the Light in you
I like to move it, I like to move it, I like to move it, Ya like to move it3
keep moving — health is movement and movement is health
Disclaimer: Be safe and move wisely without causing harm. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Leslie Kaminoff, Amy Matthews, Yoga Anatomy, page 26
Leslie Kaminoff, Amy Matthews, Yoga Anatomy, page 28
King Julien, Madagascar Movie