Introduction
An often-heard word in an asana class or during a TTC, the pelvis is the centre of our movements on and off the mat.
When we learn to move from the pelvis, we can flow with ease. The pelvis holds the key to our lifetime health and works in conjunction with the core areas of our body to perform several other functions across the body.
Let's first begin by understanding what the pelvis is and why it is essential in yoga anatomy.
What is the Pelvis?
The pelvis is the middle part of the body, located between the lumbar region of the abdomen. Its function is to support upper body weight. It comprises three muscle layers attached to the right and left sit bones, the pubic bone in front, and the tail bone at the back.
The human pelvis comprises the pelvic, the bony pelvis cavity, the pelvic floor, and the perineum. The pelvic floor comprises 26 muscles located beneath the pelvic bone. These muscles help support the hips, spine, back, and abdomen.
A neutral Pelvis
Maintaining a neutral pelvis is the foundation of a healthy spine. Anatomically speaking, a neutral pelvis is a position of the pelvis in which the hip points (the anterior superior iliac spine) & pubic bone are in the same plane ( vertical while you stand and horizontal when you are lying down) & the right and left hip points are in the same plane.
When the pelvis is neutral, there is no additional pressure on the lower back. This means the neck and shoulders are better aligned, and even the diaphragm can function better to support deep breathing. A neutral pelvis is the answer to our body’s ability to distribute its load evenly across the trunk. This, in turn, supports movement and fuels power & stability.
On the contrary, poor pelvic health means our body finds alternate ways to stabilize our movement. The result is a compromise to our posture in the long run. Some common examples of pelvic-related issues include a stiff back, chronic neck aches, etc., which are the repercussions of an overloaded muscle to compensate for inaccurate postures. Ideally you want to think of your hip points and pelvis being in line as your base.
This is how your pelvis can be in a neutral position. A neutral pelvis is the best position for minimum stress on all the muscles, tendons and ligaments that are attached to the pelvis.
The Pelvis Floor and the Breath
Did you know that your pelvic health is maintained when you breathe correctly? The diaphragm is a dome-shaped, primary breathing muscle connected to the lower part of the ribcage. Think of it as operating like a parachute.
Then there are the intercostal muscles; these muscles are located between the ribs and play a vital role in our breathing. Additionally, the secondary breathing muscles are the scalenes in front of the neck. Other muscles that support breathing include the pectoralis in the chest, the sternocleidomastoid that extends from behind the ear to the sternum & the upper trapezius.
What essentially happens when we draw in air from the nose or the mouth? The lungs expand, and the diaphragm muscles move down towards the pelvic floor. So, on every inhalation, the diaphragm pushes down our organs. When we inhale, the pelvic floor receives the breath; the organs move downward. The exact opposite happens when we exhale.
The breath goes up, and the organs move up. Simply put, the pelvic floor stretches as we breathe in and contracts slightly as we breathe out. So, the outcome of poor posture is linked to pelvic floor issues & challenges that do not support deep breathing. Deep breathing from the abdomen is the best way to achieve a healthy pelvis. The practice of agni sara is particularly very helpful.
Care for Pelvic Health
Apart from regular meditation and relaxation, pranayama coupled with ample fluid consumption, asana practice can boost pelvic health.
In addition to regular asana practice – Tadasana, Utkatasana, Virabhadrasana - B, Ananda Balasana, Shalabasana, Bhujangasana, Malasana, Supta Badakonasana, Anjaneyasana, Savasana, Supta Baddakonasa are a few examples of asanas to include in one's daily yoga practice.
This, in addition to working on the bandhas, especially the Mulabandha, is vital.
Stress and a sedentary lifestyle also aggravate pelvic health in the long run. Dietary changes, low fibre intake, excess caffeine, artificial sweeteners and alcohol consumption are fuel for poor pelvic health. Simple healthy lifestyle changes, maintaining one's body weight, and a strong core are all accessible and go a long way in contributing to a strong pelvis.
Last but not least, it's important to remember that just because the pelvic floor is internal does not mean it cannot be exercised and stretched like other muscles of the body.
The Pelvis & Chakras
The lower three vertebrae of our spine are where many of our pelvic floor muscles attach. This is also the location of the root chakra (Muladhara chakra) which is represented by the color red. The vital energy of ‘Kundalini’ resides in the root chakra and expands through the six higher chakra before it expands. The three primary nadis also meet at the root chakra.
You may already know that the root chakra is associated with our fight-or-flight response mode. It is responsible for our physical body, material needs, and sense of security and gives us a feeling of safety.
Aspects of our life’s past memories, circumstances and emotions can affect our pelvic floor. Stress, in turn, can carry these elements of insecurity, resentment, anger and fear to a totally different part of the body, and this could then manifest as muscular tension.
The physical results of an imbalanced root chakra include weight loss or gain, constipation, pelvic pain and incontinence. Understanding this chakra in our energy body is of essence to balancing & achieving physical, mental and spiritual well-being, as well as maintaining a healthy pelvic floor.
Conclusion
In conclusion, in this vast subject on the pelvis and maintaining optimal pelvic health, let's not forget that a little effort goes a long way. The pelvis can be strong, responsive, and supple, and it is a powerhouse of energy, emotional balance, and sensory pleasure. It is, without a doubt, the foundation of our core, and it significantly impacts our overall health. Let us continue enjoying a well-rounded yoga practice and move mindfully by building a solid core and reaping the benefits of a well-nourished pelvis.
