The way is the goal – Pelvic stability in standing open twists

The way is the goal – Pelvic stability in standing open twists

Asana Framework

Stabilize your pelvis in triangle, halfmoon, extended side angle, gate, gate pose and warrior II pose with these basic movements:

  1. rotate front upper thigh out
  2. tuck front leg’s sitting bone under
  3. push back upper thigh back
  4. Now the pelvis is stabilized, and you can start turning abdominals, chest and shoulders up.

Why is this pelvis stability so important? Have you ever felt a twinge in your lower back, when turning the trunk up in trikonasana or parshva konasana? Well…then you are turning from your lumbar spine (lower back) 🙁

Short note: the lumbar spine is doing great in extension (going backwards), quite good in flexion (going forward) and going laterally. But it is not meant to turn and twist.

Turn right front thigh out – tuck right sitting bone under

Here in trikonasana: You can see my hand helping the student to understand the direction of movement.

Side angle stretch – Parsva konasana

Stabilize the pelvis by rotating right thigh out, tucking right sitting bone under and push left thigh back (inner rotation). Then turn abs, chest and shoulders up.

Halfmoon – Ardha Chandrasana

Rotate right thigh out, move right sitting bone toward left heel, extend through left leg(inner rotation). Then turn abdominals, chest and shoulders up toward the ceiling.

The anatomy

This bone is called 'illium'. The pelvis has 2 of them. One to the right and one to the left. Each bone is shaped like the blade of a propeller. This is important to distribute the upper body weight down to the legs.

The pelvis

This might look a bit confusing. Though, I wanted to show you the directions of movement of the pelvic bones in the postures presented.