Standing Pelvic Alignment

Key Points

Step 1: Move Your Pelvis Back

Look down your body as if you were going to look at your ankles. Your pelvis should not be translated forward, obscuring your feet.

If you feel like you are going to fall backward when you move your pelvis backward, it means you need to UN-tuck your tailbone, which brings us to Step 2…

Step 2: Adjust Your Pelvic Tilt

Align your pubic bone and your frontal hip bones (officially called your ASIS, or Anterior Superior Iliac Spine). They should be more or less in the same vertical plane.

Do you tend to stand with your pelvis dumping forward and your pubic bone dropping between your legs? If so, you need more tailbone tuck, also called posterior pelvic tilt. Imagine a dinosaur tail pulling your pelvis back and down, anchoring you to the floor.

Or do you tend to grip and tuck your butt? If so, you need to untuck your tailbone and drop your pubic bone more between your legs. Imagine a fluffy squirrel tail pulling your pelvis up and back.

Another Cue: Point Your Vaginal Opening Down

When it comes to describing movement with words, not all cues work for all people. One cue that I have found works really well for some people (but not all people) is to “Point your vaginal opening straight down to the floor.” This helps some quickly understand the pelvic alignment we are going for.

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