After getting into yoga I became a geek for all things body-related. I suddenly started using the term psoas regularly. I would sit in crowded places just watching people's gait (I still do this all the time). I tried all kinds of modalities including Rolfing, Alexander Technique, Feldenkrais. Yep. Total. Geek.
The Pelvic region became one of particular interest for me. So much happens in that area and imbalances there can cause so many issues in all other parts of the body. Yep, there's a lot happening in the pelvis and a lot of issues can arise from there. Whenever I've got something happening in my body, I always start with my pelvis.
Perhaps that's why I got so very excited when I found this: The Ultimate Pelvic Anatomy Resource. Yes, it's an anatomy geek's dream. It's also quite informative and fascinating (although perhaps only to someone as enamored by the pelvis as I).
If that was all too much for you, here's a little something that's good for you without overwhelming you with info -- a simple sacroiliac joint exercise. To put it simply, if you have issues with your knees, lower back, sciatica, even menstrual issues, then you might want to try this wonderful exercise taught by the late, great Mukunda Stiles.
Sit on the floor with your knees bent and feet to the right side, so that the right foot points back beside the hip and left foot is adjacent to the right knee. If you are stiff and unable to sit comfortably erect, then place sufficient padding under your pelvis to make it comfortable to be erect and move. Avoid leaning so far to one side that your hand needs to support you on the floor.
The first movement is to pelvic tilt back and forth from the iliac crest (top of pelvis) exhaling as you contract your belly and round your lower back. Then arch your lower back accentuating your natural lumbar curve by contracting the psoas as you inhale. Repeat 12X, or until you feel the motion becoming smooth, whichever takes longer. You are looking for a feeling of release (Kriya) in the tissue, energy, or emotion that will react to the motions.
The second motion is to take the top of the right thigh (not pelvis) and move it into internal and then external hip rotation. During internal hip rotation your pelvis will lift from the floor, during external rotation your ischial tuberosity (sitz bone) will touch the floor. Inhale as you lift your hips moving into internal hip rotation. Exhale as you lower the hip coming into external hip rotation. Continue for 12X, then reverse your legs and repeat.
When finished stand up and walk in place for 6-10 steps which will assist in promoting stability.
Note: If you're experiencing pain when doing these exercises, elevate the pelvis with a cushion or bolster.
A balanced and mobile pelvis is a happy one.
Namaste!
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