DEMYSTIFYING 'NEUTRAL PELVIS' - A DEEP DIVE

Hey there, yoga practitioners and instructors! Ever found yourself pondering the concept of 'Neutral Pelvis' during your yoga journey?

If so, you're not alone! This enigmatic term is common in the world of yoga, but how to do it and why isn’t always explained.

So, what exactly is “neutral pelvis,” and why is it such a big deal? Let's unravel the mystery with a focus on Katy Bowman's biomechanical teachings from her book “Move Your DNA,” and explore how this knowledge can enhance your practice.

Understanding The Enigma: 'Neutral Pelvis'

First off, what is this 'Neutral Pelvis' everyone keeps talking about? Think of it as the sweet spot of your pelvic alignment, where your pelvis is neither tipped forward nor tucked under. You can find neutral pelvis now by placing your hands on your hips and slowly tilting your pelvis front and back. Imagine it’s a bowl of soup, and get to a point where the soup isn’t spilling either direction, - neutral. 

Katy Bowman, a biomechanist extraordinaire, has gained quite a following in the yoga community, thanks to her invaluable insights into body mechanics. Her biomechanical approach encourages us to pay attention to the way we hold our bodies, not just during yoga practice, but in everyday life.

Katy teaches that many of us spend a significant portion of our day sitting, and most of that time is sitting with our pelvis tucked under (with the soup spilling out behind us, like a sad dog’s tail).

This Habitual Posture Can Become Our "Normal" In Terms Of How We Intuitively Feel Within Our Bodies.

However, this seemingly comfortable position can lead to the development of fascial adhesions and shortened muscles over time. These adaptations occur as our bodies adapt to the demands of our lifestyle. When we consistently sit with a tucked pelvis, our fascia, the connective tissue that surrounds muscles and organs, can develop restrictions and adhesions that limit our range of motion and flexibility, making it easier for us to sit with a tucked tail, but harder to do much of anything else. 

Additionally, the muscles in the pelvic region, such as the hip flexors and lower back muscles, can become chronically shortened from sitting with a tucked tail, - further cementing this tucked posture as our default. 

Finding 'Neutral Pelvis' can act as a shield against injuries. When your pelvis is correctly aligned, your body can distribute stress and strain evenly. This reduces the risk of overuse injuries that can disrupt your yoga journey. By maintaining a neutral pelvis, you're essentially ensuring your body's longevity in the practice.

It's essential to actively work to counteract the habits of tucked-sitting. This is done by sitting less, sitting without tucking the tail (by elevating the hips), and ensuring a neutral pelvis in daily life and on our mats.

How To Find Your 'Neutral Pelvis' - A Step-By-Step Guide

Now, let's get practical. To discover your 'Neutral Pelvis,' follow these simple steps:

  • The Starting Point: Begin by lying flat on your back, knees bent, and feet hip-width apart. This is your initial position.

  • Arch Your Back: Gently arch your lower back, and you'll notice your pelvis tilting forward.

  • Tuck That Tailbone: Now, tuck your tailbone under, flattening your lower back against the floor. Congratulations, you've found your 'Neutral Pelvis'!

  • Align the Stars: Ensure that your pubic bone and hip bones are level and that there's a tiny gap between your lower back and the floor.

  • Breathe and Embrace: Take a few deep breaths and hold this position. Feel the magic of your aligned pelvis.

Now Try Finding Neutral Pelvis In Other Poses

You might find, for example, that in order to attain a neutral pelvis in Downward Dog, you need to widen the feet and bend the knees, and that’s OKAY.
What’s important is the neutral pelvis (and stable shoulders, but we’ll get into those another time). 

Incorporating 'Neutral Pelvis' Into Your Practice

Now that you've located your 'Neutral Pelvis,' it's time to put it to use in your yoga practice. Here are two tips to make that easier for you: 

Start Slow:

Begin by integrating your newfound awareness into basic poses like Downward Dog, Warrior I, and Child's Pose. Concentrate on maintaining pelvis alignment as you move through these asanas.

The Power Of Props:

Yoga props like blocks and pillows can be your allies in maintaining proper alignment. Use them to support your sitting poses to make neutral pelvis more available.

Patience:

Remember, Rome wasn't built in a day, and neither is a perfectly aligned pelvis. Be patient and kind to yourself as you embark on this alignment journey.

In Conclusion - 'Neutral Pelvis' As Your Yoga North Star

Katy Bowman's biomechanical teachings have gifted us a new perspective on the significance of 'Neutral Pelvis' in yoga. This concept isn't just about posture; it's about unlocking your body's potential for a healthier, balanced practice.

So, the next time you roll up a joint and roll out your yoga mat, envision your pelvic bowl as the cornerstone of your practice - your North Star for alignment. And if you’d like to learn more, join our next Ganja Yoga Training, where we go deep into biomechanics for yoga. Hope to see you!

Dee