Anatomy 101 - the pelvic bowl

BEAUTIFUL BONES
If I were to pick my favourite bone of the human body it would have to be the pelvic bowl. Although I’m not sure it’s a question I’ll get asked very often! This beautiful sculptural bone is the hub of all activity. It houses our reproductive system, lower digestive system, and in the world of yoga, Mula Bandha (energy lock), the Nadis (energy paths) and our Root Chakra Muladhara (energy junctions). All movement in the spine and hip joint is initiated from the pelvis, using a complicated network of muscles leading to and from the pelvis. Tight quads, hip flexors and inner groins pull the pelvic into a forward tilt, referred to as an anterior tilt, which can lead to an over arched lower back (hyperlordosis). Whereas tight hamstrings and glutes pull it into a backwards tilt, called a posterior tilt, which can lead to a flattened lower back (hyperkyphosis). Our pelvis likes to be perfectly stacked over the foundation of our feet, to avoid unnecessary stress on the spine and allow the natural curves of the vertebrae to function properly as a shock absorption system. Moving through our day with hips that are not balanced can bring the spine into a compensatory lateral (side) bend or a twist, potentially leading to back pain, sacroiliac joint pain or any number of referred muscular and joint issues. A strong and balanced pelvis leads to a strong and balanced upper and lower body and a unified body.

EXPLORING THE PELVIC BOWL IN YOUR PRACTICE
Observing the position of the pointy hip bones (the iliac crest) at the front of the pelvis in our practice gives us invaluable feedback on our alignment in each pose. Think of the pelvic as a bowl filled with liquid. In upright standing poses, and even upright seated poses, try keep this bowl perfectly level without spilling a drop – by not tipping the bowl forward, back or tilted to the side.

ALIGNMENT CUES
Connect with your pelvic bowl with this sequence which will focus on the position of your pelvis. Where possible during your practice place your fingertips on the pointy hip bones at the front of your pelvis, or have a glance down at your hips, and check for level hip bones. Hug your outer hips to the midline to activate the strong stabilising muscles of the hips. This feedback will help with your alignment in many poses. Pay particular attention to the position of the pointy hip bones in the six poses below and use these cues to help you find the perfect pose for you.

• Phalakasana/Plank Pose – Often we have a dominant side which might end up higher than the other side in plank. Extend back through the heels and forwards through the tip of your crown to help stabilise the hips. Have a glance under you to see are your hips level.

• Ashta Chandrasana/Eight Crescent Moon – Start by bending your back knee and lifting your pointy hip bones up to stack the pelvis perpendicular to your foundation. Check for level hips with your fingertips and then reach your arms up high.

• Virabhadrasana III/Warrior III – The hip of the lifted leg will most likely lift higher than the standing leg for most people. Check the level of your hips and if needs be lower the lifted leg to less than parallel to the ground if it is destabilising the hips.

• Natarajasana/Lord of the Dance – Using a belt helps to keep the hips level and squared while you find the stretch in the hip flexor. Glance down and make sure the hip of the lifted leg hasn’t drifted back as the leg extends back.

• Dandasana/Staff – When the pelvis tilts back the hip bones will stack above the sit bones. Place your fingertips on your hip bones and make sure they are sitting forward of your sit bones and the bowl of the pelvis is nicely upright.

• Setu Bandha Sarvangasana/Bridge – Bend your elbow and place your fingertips on your hip bones to check are they level. Keep your fingertips here as you slowly lift your lower leg to hip height. Notice is one side more challenging than the other.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Anatomy 101 - 360 core

THE ESSENTIAL CENTRE
The concept of ‘the core’ is a fascinating topic. If you peel away the idea of ‘core’ as a fashion item to be chased after, and look at it from a functional point of view you see it for what it actually is – an amazing anatomical feat of nature that plays a crucial role in physical and mental health. Just like an apple core, our core is the centre of our being – the powerhouse that gives stability to our spine, support to the organs, and mobility to the pelvis as a source of all movement.

HOW THE CORE WORK?
The core is intrinsically linked to the health of our spine. When the core is weak the back needs to work harder to hold us up and facilitate movement. When the core is tight or overworked it pulls the pelvis into a posterior backwards tilt and puts additional strain on the lumbar spine. To understand the core it is important to have a very simple understanding of the main muscle groups involved, and remembering the core does not just comprise of the ripped six pack summer holiday accessory, it wraps around to support you 360 degrees.

To break it down very simply – the transversus abdominis are the containment sheath that wrap around the core like a corset which support the organs and assist in posture; the internal and external obliques run diagonally up and down the side body and are mainly responsible for lateral side bends and twists; the rectus abdominis are the outermost layer of muscle and run from the pubis to the bottom of the sternum, they flex the spine and stabilise the pelvis; the quadratus lumborum do the opposite and extend the spine into backbends. The iliopsoas, which is considered ‘the core of the core’, is one of the biggest muscles of the body, and is responsible for hip flexion and movement. It is the only muscle that connect the upper and lower body, and is vital for all movement. The pelvic floor and the diaphragm are also considered crucial parts of the upper and lower core – making the core not only 360, but a full three dimensional top, bottom and sides shape.

EXPLORING THE CORE IN YOUR PRACTICE
What we are looking for in our practice is an evenly distributed strong and supple core that facilitates safe supported movement. The first step is to connect to the core, then work out what you need to do to engage the muscles, and in turn stabilise the spine and inner organs.

ALIGNMENT CUES
This sequence works the full range of the core. As you move through your practice consider the three steps of connect, engage and stabilise the core. The peak pose is Salamba Sirsasana/Headstand prep which requires strong core engagement and mobility.

Print out the below tips, along with the sequence, and explore the full spectrum of your core:

• Set your yoga mat up short end to the wall. From all fours place your elbows down directly under your shoulders and interlace your fingers. Place your knuckles about an inch away from the wall.

• Place the crown of your head on the ground using the interlaced fingers as a support wall. Lift your knees up and walk your toes in towards your elbows until you find the support of the wall against your back.

• Press down into your forearms, lengthen up to your shoulders and hug your upper arms in. Lift your right leg up with a bent knee and draw it in to your chest. Squeeze into the back of your knee and reach your toes towards your buttocks.

• Stack your hips over your shoulders and strongly draw your belly in towards your spine. On an exhale, slowly lift your left leg up with a bent knee and reach your toes towards your buttocks.

• Keep your knees deeply bent and as slow as you can bring your feet back down onto the ground pausing at the point where you feel the work coming from your deep core muscles.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru

Anatomy 101 - 360 hips

THE FEEL GOOD FACTOR
Hip openers definitely have a feel good factor. They release physical and emotional tension, relieve stress and anxiety, aid digestion, and enable freer mobility to everyday activities. Incorporating hip openers into your practice releases the muscles of the hips and help you with backbends, forward bends and inversions.

HOW DO THEY WORK?
Hip openers are one of the most requested poses in a yoga class, we’re all familiar with the effect they have on us physically and mentally, but what exactly is happening in the hips to produce this effect? One of the hip flexor muscles called the psoas muscle, which connect the upper and lower body, is one of the most important muscles for mobility and is linked to the ‘fight or flight’ response. Chronically tight psoas muscles, from prolonged periods of sitting, continuously triggers the stress hormone cortisol. When there is no fight or flight required the cortisol stays in our system and becomes surplus – keeping us in a permanent state of unrest, and leaves you feeling stressed, anxious and exhausted. Hip openers release this physical hip tension, and as a result stimulates the ‘rest, restore and digest’ response. Which is why you feel a lovely freedom of movement, along with a sense of calm, after incorporating some hip openers into your yoga practice.

BALANCING MISALIGNMENTS
The hip joint is a ball and socket joint which gives us a full 360 range of motion, along with internal rotation and external rotation. With such a range of motion comes a very complicated system of muscles to facilitate mobility and stability of the joint. When there is tightness in any of these muscles it can cause back and/or hip pain – for example tight hamstrings pull on the sit bones, tilting the pelvis back and cause the lower back to loose its natural lumbar curve and compress the vertebra of the spine. The hamstrings flex the knees and so shorten in extended periods of sitting, which is one of the main cause of lower back pain.

We all have a favoured side which can cause misalignment in the pelvis and spine. Misalignments pull on the opposing muscle – this also can cause back and/or hip pain. Hip openers help realign your posture and address these imbalances. Releasing the muscles of the hips and reestablishing the curve of the lower back are particularly good for those who suffer from mild to moderate back pain.

EXPLORING HIP OPENERS IN YOUR PRACTICE
The muscles of the hips are thick multi-layered muscles and need time and patience to release. Slow down and recognise when the muscles have reached their full range of motion. At first pull back 10 percent from your maximum and allow the muscle to get used to the idea of stretching. The sequence builds up to the ultimate hip opener Eka Pada Rajakapotasana/One Legged King Pigeon. Pigeon works on many of the hip muscles – it stretches the hip flexors on the back leg, and the inner groin and outer hip of the front bent leg. They help to regulate hormones and massage all the muscles of the upper body.

ALIGNMENT CUES
Move slowly through the above sequence and take extra time when you encounter tight areas. Take some deep breaths while the muscle gently warm up.

Print out the below tips, along with the sequence, and melt into your hip openers:

• From Adho Mukha Svanasana, place your right foot behind your left hand and your right knee behind your right hand.

• Right foot flexed, working towards your right shin being parallel to the top of the mat.

• Place your hands either side of your hips, walk your left leg out behind you in line with your left hip as you lower your hips down.

• Draw your left hip forward and your right hip back, let the weight of your upper body help to gently lower your hips down.

• Stay here, or for a stronger stretch, exhale, fold forward, interlock your hands and place your head on your hands, gaze down.

• ‘Proprioceptive Neuromuscular Facilitation’ or PNM contract and release to get a greater release similar to the stretch reflex.

• Squeeze your outer hip muscles your glute to open the hip out.

• Contract your muscles, draw your front knee back and your back knee forward. Lift your pelvic floor, draw navel to spine, hold for 6 seconds.

• Exhale and release for 30 seconds.

To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.

Ruth Delahunty Yogaru