The pelvis: A keystone for yoga

By Liz Koch

The pelvis is the keystone of our physical structure and the foundation of a centered yoga practice. To feel centered and supported from within, our pelvis needs to be balanced and functioning as part of our torso without torques or twists. A balanced pelvis becomes a base of support for the spine, rib cage and head. It becomes a bowl containing and supporting the organs, nerves and viscera. A balanced pelvis frees the illiopsoas, the core muscle and increases range of motion in the hip sockets, preventing lower back and knee injuries.

The stable pelvis and the psoas muscle work in harmony-they form a partnership. The psoas muscle, a large, massive muscle, bridges the trunk to the leg. When used properly, it is a guide wire and as such, sensitively responds to the movement of the spine and the legs. When misused, the psoas muscle becomes rigid, limiting movement. Over time, misuse shortens the psoas muscle. A shortened psoas flexes and pulls on the pelvis, compressing the hip sockets and destabilizing the lower back.

As in any relationship, a dance occurs between pelvis and psoas. What often shortens the psoas is a destabilized pelvis, one that can no longer properly transfer weight from the trunk to the two legs. The psoas is then called upon to hold the trunk and leg together. Becoming a weight-supporting element, the psoas no longer can function freely as a muscle. It begins to function as a ligament and over time loses its suppleness as a muscle (i.e. begins to shorten).

In yoga asana, overextending, forcing a stretch and poor positioning can all stretch or tear pelvic ligaments, destabilizing the pelvis and shortening the psoas. Ligament damage or the overstretching of ligaments happens when they are under inappropriate tension. The pulling away of the bones one from another pulls, stretches, or tears the ligaments. Like the chicken and the egg koan, looseness in the sacrum and SI-joints calls upon the psoas to help hold the bones together. The body then further compensates by overdeveloping external muscles such as the hamstrings, gluts and adductors. This in turn pulls the bones further out of alignment and engages the psoas in holding the person together.

Proper positioning of the pelvis and releasing, toning and lengthening the psoas muscle is an integral part of stabilizing the pelvis. It is also an essential step in using the proper hip, pelvic and leg muscles, protecting the lumbar spine from compression and thus assuring the accuracy of each yoga posture. Focusing on the pelvis centers the work squarely inside the very core of your being.