Why you should move your pelvis like Elvis

The pelvis provides a hub within our body for both stability and mobility, and is where movement originates and energy flows.

Anatomically, the pelvis is comprised of the sacrum, coccyx, and hip bones, which forms the base upon which the spine, the body's central axis, rests. The alignment and positioning of the pelvis significantly impact the overall posture in various asanas (poses). Whether it's the graceful extension in a warrior pose or the gentle curve of the spine in a seated meditation, the pelvis plays a pivotal role.

The pelvis also acts as a bridge between the upper and lower body, facilitating fluid movement. During transitions or dynamic sequences, such as sun salutations, a well-aligned and mobile pelvis helps us keep the flow through transitions while preventing strain on the spine and surrounding muscles.

As a general rule of thumb in yoga, we want to maintain a neutral pelvis and never force its alignment. For example, in Virabhadrasana I (Warrior I pose), you may have heard the cue to try to square both hip points to the top of your mat. However, by forcing your pelvis to square to the front of your mat, you risk collapsing the inner edge of your back foot and causing unintended strain on the knee. Rather than forcing your pelvis to square, allow your pelvis to be neutral without altering the position of your back leg. Honor your body's limits, acknowledging that your hips might naturally angle slightly open, and work within that comfortable range.

Where the focus goes, energy flows.

Energetically and emotionally, the pelvis is the home of the Sacral Chakra (second chakra), which is associated with creativity and the element of water. Water, by nature, is all about flow, fluidity, and flexibility. So when we move the pelvis in yoga, we never want it to be static. We want to move the energy, feel the flow, and find release.

So, the next time you step onto your yoga mat, remember the pelvis—the stable foundation and the gateway to fluidity. Embrace its role, align it mindfully, and allow it to be a source of strength and freedom in your yoga journey.