Movements of the pelvis in lines and circles like a clock

This lesson uses three positions: sitting on the floor with leaning on the hands behind, in lying supine, and in half sitting with leaning on the elbows behind. Motions are flexion and extension of the entire spine, leaning to either side to tilt the pelvis left and right, and combining these four directions into circles in either direction.

The pelvis has the ability to move freely in all its articulations, as it relates to (for example) the hip joints and legs, as well as the lower back, chest, and the cervical spine with the head. As soon as one of the possible motions of the pelvis is restrained, the fluency of action is broken. Thereafter greater efforts in the shoulder girdle or in the legs are necessary to accomplish what could have been done with grace and ease. Do your subjective perceptions of movement match up with objective observations? In this lesson the larger movements of the pelvis are organised into smaller, well defined sections. This lesson also addresses the ribs and especially the floating ribs and thus can dramatically improve breathing through this means.

pelvic clocksittingsupine pelvic_clock_1

1

Sit, lean on your hands with your elbows straight, both knees bent, and touch the soles of your feet together.

Come to sit on the floor

Really lean on your hands, and touch the soles of your feet together.

  • Move your feet closer and further away from your pelvis, until you find they are not too close and not too far away.

    Find a position for your hands to really lean on your hands, until you find you lean not too much and not too little.

Come to sit on the floor

Really lean on your hands, and touch the soles of your feet together.

2

Sit like before

Roll pelvis backwards, lower head

Let your back round and lengthen, draw your belly in.

  • Movement perspective: this is a posterior pelvic tilt, and a flexion pattern.

    Emotional perspective: this is the reaction to negative stress, the body posture of fear, a contraction reflex to a loud noise or danger.

    Observe whether your knees lift or lower while you roll your pelvis backwards.

Roll pelvis backwards, lower head

Let your back round and lengthen, draw your belly in.

3

Sit like before

Roll pelvis forwards, lift head

Let your back arch and shorten, protrude your belly forwards.

  • Movement perspective: this is an anterior pelvic tilt, and an extension pattern.

    Emotional perspective: this is the reaction to positive stress, the body posture of action.

    Again, observe whether your knees lift or lower while you roll your pelvis forwards.

Roll pelvis forwards, lift head

Let your back arch and shorten, protrude your belly forwards.

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