Applied Yoga Anatomy: Pelvis and Hip Positions

Question 1

We are all born with the same basic body blueprint – it’s how we use our body that determines what we retain and what we lose.

Answer 1

We are all born with the same basic body blueprint – it’s how we use our body that determines what we retain and what we lose.

Question 2

How many sides to pelvis?

Answer 2

4

Question 3

The four sides of the pelvis are delineated by what?

Answer 3

the pubic plate, sacrum, coccyx, and the left and right sides of the ilium.

Question 4

What is the name for the pubic plate?

Answer 4

pubic symphysis

Question 5

What anatomical position does the pelvis have?

Answer 5

a neutral anatomical position. The pelvis has a neutral anatomical position

Question 6

The pelvis resembles what shape?

Answer 6

A box shape. The pelvis resembles a box shape

Question 7

the four sides of the pelvis are square with each other.. rpt

Answer 7

the four sides of the pelvis are square with each other.

Question 8

The pubic plate and sacrum are parallel and are square to what?

Answer 8

to the front and backplanes. The pubic plate and sacrum are parallel and are square to what?

Question 9

What is the sacrum?

Answer 9

The sacrum is a triangular bone in the lower back formed from fused vertebrae and situated between the two hip bones of the pelvis.

Question 10

The outer walls of the pelvis also are parallel with each other and are square to what?

Answer 10

the sagittal plane. The outer walls of the pelvis also are parallel with each other and are square to the sagittal plane.

This alignment of the pelvis matches the optimal blueprint.

Question 11

What happens when something changes position.

Answer 11

the box shape will typically be distorted. The back of the pelvis tends to get narrower and the front of the pelvis gets wider.

Question 12

What is the goal of proper pelvic alignment?

Answer 12

to create actions that bring the pelvis back toward the neutral position and into alignment with the optimal blueprint.

The goal of proper pelvic alignment is to create actions that bring the pelvis back toward the neutral position and into alignment with the optimal blueprint.

Question 13

Are our hips a joint?

Answer 13

NO

Question 14

Baddha Konasana english name?

Answer 14

Bound Angle Pose, Throne Pose, Butterfly Pose, or Cobbler’s Pose

Question 15

Baddha Konasana - when we sit with our toes together and out feet apart what is usually the first thing to happen?

Answer 15

Our back curves to compensate for the tightness in our hips.

In this position, “the box” has the front edge tilted upwards (posterior tilt) and the back edge tilted downward and expanded outward.

Question 16

Baddha Konasana - When we straighten our back what happens?

Answer 16

we immediately feel the stretch in our hips more as the “box” levels up. The same thing happens when we sit on a block or a folded towel.

The front of the pelvis is still narrower than the back, and that’s why our knees don’t touch the ground in Baddha Konasana.

Question 17

Moving to try and even out the width of the “box” is actually what?

Answer 17

It’s actually opening up the front part of our pelvis (i.e. opening up your hips).

Question 18

How do we open up the front part of our pelvis ( open up your hips)?

Answer 18

We have to rotate the tops of the thighs outward. This action opens up the front of the hips, creating space, and increasing the stretch further.

Question 19

What is another action that helps to bring the “box” back to neutral during forward bends?

Answer 19

Scooping the tailbone in (or lengthening it earthwards). (Prior to this the thighs rotate inwards).

Question 20

During backbends, the thighs rotate which way?

Answer 20

The thighs rotate outwards.

Question 21

Why do the thighs rotate outwards during backbends?

Answer 21

to give more support to the back of the box, to hug muscles around the lumbar spine so it is more supported.

Question 22

During asymmetrical movements, or movements with one foot forwards and the other foot back, there is a tendency for what?

Answer 22

there is a tendency for either the right or left side of the hip to be more forward or backward than the other.

Question 23

In general, we want to keep both sides even to maintain this “box” in the optimal position. How do we do this?

Answer 23

by hugging our legs to midline (drawing energy inwards toward the center-point of our pelvic area).

Question 24

Forward Bends explain anatomy

Answer 24

Stick your tailbone out. Then when you are down, tops of the thighs rotate inwards for increasing the depth of a forward bend. At the same time pulling kneecaps upwards to engage the pelvic floor to release sacrum area.

Question 25

Backbends explain anatomy

Answer 25

Tailbone tucked in and hips forwards to place hips in a position to allow supported back-bending. Also not forgetting to engage inner thighs to keep the lumbar spine from compressing. Hips need to be in neutral for upright standing poses and hug hips to the midline to keep the hips square.