THE PELVIC CONNECTION WITH ARDHA NAVASANA

THE PELVIC CONNECTION: UNDERSTANDING THE

RELATIONSHIP BETWEEN THE SPINE AND PELVIS WITH ARDHA

NAVASANA

ILIUM AND SI JOINT

It can be helpful to take a moment to review some of the boney landmarks of

our pelvis. We have covered many of these as we moved through the training.

The ASIS was described during our stances as a means of helping us find ‘hips

width stance’ due to its proximity over the hip joint itself. The pubic symphysis

will be recognized in more detail in our next section as an insertion point for

the rectus abdominus, allowing a properly toned core cylinder to lift the pelvis

out of excessive anterior tilt. The AIIS will also be noted in our next section as a

connection point for the rectus femurs, one of our four quadriceps muscles. The

Ischial tuberosities were just described in terms of the hamstrings as their origin

point. The Acetabulum, or hip socket, was the focal point of our buoyant hips

discussion.

As we bring our attention to the back in our forward folds we find a great op-

portunity to look at how the spine and pelvis are connected, bringing us to a very

significant joint in the pelvis, our Sacroiliac joint, or SI joint, which is a gyro-

scopic joint that allows the spine and pelvis to interact. To visualize gyroscopic

movement, imagine holding an invisible volleyball in your hands, then rotate

one hand forward and the other hand back. Keep rotating the hands in opposite

directions and you’ll be emulating the gyroscopic movement of the SI joint. Now

bring your hands to the top back side of your hips and hold them there as you

walk around the room— be sure to walk with a little bit of swagger to allow the

hips movement freedom. You should feel this gyroscopic movement in its natural

habitat now.

In a yoga class setting it is important to recognize that the SI joint represents the

connection of our pelvis and spine. When we rock our hips back in chair pose, we

maintain the natural relationship of the spine and pelvis. When we fold forward,

the lumbar spine begins to round slightly and the relationship between the two

bones changes. When we roll up the spine, this relationship flows through an

entire spectrum of angles and support. By bringing our awareness to this con-

nection point of upper and lower halves, we can better support it throughout its

many angles and variations in our practice.

SUMMARY & REFLECTION

Understanding the gyroscopic movement of the Sacroiliac (SI) joint, which

connects the spine and pelvis, is crucial for maintaining the natural relationship

between these structures during various yoga poses, such as chair pose and for-

ward folds, ensuring proper support and alignment throughout practice.

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Have you experienced discomfort in the SI joint during yoga? How

might this understanding of anatomy help you avoid this, and work

more proactively with the SI joint in the future.