Importance of Pelvic Tilt

12 March 2016

Pelvic tilt is important to protect the lumbar spine and engage the core as much as possible to avoid lower back injuries, strengthen the core and encourage limb movement in the correct range and direction.

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Pelvic tilt means turning your pelvis in the anterior direction so that your lower spine and the sacrum region is against its natural direction. You may have come across many yoga, pilates, dance and other fitness instructors encouraging their students to maintain the pelvic tilt during workout. They usually use the term 'tuck the core in' which essentially means turning the pelvis in an anterior direction to engage the lower abdominals. This is done to protect the lumbar spine and engage the deep core muscles as much as possible to avoid lower back injuries, strengthen the core and encourage limb movement in the correct range and direction.

From a Yogic point of view, pelvic tilt helps in engaging moola bandha which in turn activates the root chakra also know as Mooladhara. During a posture, if moola bandha is engaged, it helps provide balance and stability in the pose. If a Yogi is stable and balanced, he/ she will automatically be able to stay in the posture longer and hence reap the full benefits of the pose. Engaging the moola bandha not only provides balance and stability in the posture but also in life. An active root chakra is essential for a mentally, emotionally and physically balanced life.

An active Mooladhara acts like the roots of a tree, providing a firm foundation to the body and mind. It is one of the most important chakras as one can only advance and maintain a higher level of awareness if the foundations are strong. Without a firm foundation, it is very easy for a tree to collapse. The same holds true for a Yoga practitioner as well. Therefore, engaging the moola bandha is essential in certain postures to help create a solid foundation so you can advance to the more difficult poses.

To summarise, here are some benefits of engaging your core (through pelvis tilt) in Yoga: 

  • Important not only for Yoga poses but also during regular gym workout, dance and pilates in order to avoid over arching the lower back.
  • Helps protect the whole back in the long run as you squeeze the buttocks and send the energy up through the spine.
  • Keeps the connective muscles strong and stable.
  • Provides support for the upper back.
  • Helps in correcting posture and avoiding kyphosis, scoliosis and lordosis.
  • Works the deep abdominal muscles for true core strength which is essential not only during work out but also in performing day to day activities efficiently.
  • Activates moola bandha which is present at the base of the spine.
  • An active mooladhara, which is the root chakra of all the seven chakra provides mental and physical stability and balance.

In conclusion, making pelvic tilt a regular habit it your Yoga practice will have long term physiological and psychological benefits and provide a strong foundation to your Yoga practice.

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