Working with Posterior Pelvic Tilt

[@kanglung]

Oh my God, where have you been my entire life? I have been doing yoga for years, but with a severe posterior pelvic tilt (recently self-diagnosed) and attendant kyphosis of the upper back, all my asanas were out of whack. And as a South Asian, I have too much yoga ego to give up, so I kept doing it wrong lol, for decades really. This explanation makes the most sense I have seen on the topic. A calm, sane, brilliant breakdown of the problems of a rounded lower back and what is required to work past it, instead of achieving the asana form any which way. A lesson in humility and patience with the body too. Thank you a million, Griffin.

[@sunhale]

Dear Griffen, I cannot tell you how grateful I am for this video and your excellent suggestoins and understanding of what for me has been a lifelong struggle with a pelvic tilt combined with slight scoliosis. Despite taking yoga classes for years, this is the first time I am seeing a demostration of such detail and understanding. In fact, many of my teachers seem to just want to encourage me to get my head down to my feet (which I can do, rather easily, but with that hump you speak of) rather than focus on form, which I have found quite frustrating. I wish more teachers had your understanding of the body! I am truly impressed, and feel 'understood'! This is really great video, thank you so much.

[@kanglung]

You took the words out of my mouth. Really amazing knowledge, this teacher.

[@sarahdellar2655]

Thank you, this is the best teaching I have found regarding this problem.

[@zekielswheel]

This was absolutely insane to follow along with, thank you for the education and insight

[@susieboyle5658]

Thank you so much for this I have searched all over the place for a more targeted approach to the anterior tilt. these exercises are informative and practically address the problem rather than just a general hip opener sequence which isnt always the problem.

[@sunnyrivero7343]

I really needed to know about this. Thanks to the asker, and thanks a million to you for addressing it so thoroughly.

[@pattycakeadventures]

Hi Griffin! I have learned recently that I've been living with a posterior pelvic tilt, and have been taking steps to amend it. Your downward dog and forward fold variations feel amazing, and definitely provide relief while also -- as you said -- make me feel like I'm creating space. Thanks for the tips! :)

[@ashtanga-vinyasayogawithgr5921]

Patrice Thompson thanks for letting me know! I am glad you are finding it helpful.

[@victoriarosenbecker2886]

Wow. Thank you so much for sharing. I always feel like I'm falling backward in dandasana, and I can forget about wide-leg forward fold. I bend my knees in forward folds, but your explanation has helped me to understand that I'm not experiencing growth by doing that. Thank you again! I'm really looking forward to incorporating these variations into my practice.

[@warrickshannon1989]

I literally just posted the same thing about the wide legged forward fold. Total no go for me too haha

[@philliphenderson4119]

I’m a long haul truck driver. Your the best thanks.

[@ashtanga-vinyasayogawithgr5921]

Thanks for the comment. Those long drives can be hard on the body so I'm glad you're practicing, and I hope the video helps!

[@ashotofmercury]

Nodding along with a lot of the other comments here. I always wondered why even sitting upright unsupported was so hard. I felt embarrassed and was wondering what was wrong with me that I couldn't even bend forward without a weird 'hump' at my lower back. I almost gave up on yoga totally as I didn't think there was much point in carrying on if I couldn't even do the basics. 😞 Now I know what the issue is and how to fix it thanks to this video - I will start doing these exercises and see if they help. 😁☺️ Especially love your emphasis on creating space rather than trying to improve flexibility straight away. Thank you so much! 🥰🙏🏻

[@ashtanga-vinyasayogawithgr5921]

I'm glad it was helpful and I hope you continue. No cause for embarrassment .. each of our bodies is doing the best it can to serve us well while adapting to the circumstances and inputs we provide to it. For me the landmark is how it feels and functions, not how it looks... Just keep at it and if you are curious and pay attention your body will slowly teach you how to move differently. We just have to give it a chance, so I hope the video gives you some leverage and a good starting place. 🙏

[@jessiehogeveen95]

Omg yes, this is just what i needed... im trying to learn the splits for 5 months now, slowly inproving by my hips are still tight and i have so little movement in my hips. Cant anterior tilt while sitting and in downward dog, my back is so rounded... kind of depressing haha, but this video helps alot!!

[@hobobum1216]

Awesome video. Lots of tremors from this sequence. Exciting! I'm developing a full body system as PPT is one piece of the puzzle to have my entire body aligned. Upper body w/ thoracic extension and glute medius strengthening next! Thank you

[@candicesirju551]

ty so much for this video.... i have posterior and am a beginner at yoga and have been doing some of the wrong things you mentioned :) ... so this was extremely helpful ... ty

[@annemiejansen6520]

Awsome video! So helpful!

[@godsbest8405]

I have a posterior pelvic tilt and the only thing that has work for me was strengthening my abs. I lay on my back and lift my legs up of the floor. I do 2 set of 20 and I notice a difference in less than a week. After a few months, i notice move flexibility in my hips and lower back. I also notice that my back wasn't flat any more and the natural curve in my back came back. I didn't get these results when I was stretching every day,

[@endoyoga]

Great video! Thank you!

[@thebachu786]

thank you so much. this video was very helpful for my tightness . i was doing exactly what you said with the forward folds! ha

[@dreamcatcher3219]

I´ve started Ashtanga 4 months ago and i really love it but i just recently found out (thru seeing myself struggling with all the seated positions of the first series) that i have PPT. I´m now wondering what i should do and what is best for my hips and lower back, if continuing doing the seated asanas or not while practising these, you´ve kindly advised, at home. Ashtanga is so full of forward foldings (which i do bending my knees) that I dont know what would be best. It´s quite disheartening to see myself using so many props and thinking that there wont be any improvement. Thanks for the video, is the best out there about PPT.

[@ashtanga-vinyasayogawithgr5921]

Thanks for the comment! I can't say too much without seeing you practice, but in general I find people working with PPT it is more fruitful to really dive deep with the standing asana. Some of the seated asana can be introduced such as Mari A, but seated forward folds such as paschimottanasana actually serves to reinforce the PPT. This is because the movement will come from the mid spine. When the back is in deep flexion the pelvis rotates posteriorly, the opposite of what we would want in those asana. Actually I find it helpful to introduce some of the 2nd series spinal extension poses (shalabhasana, dhanurasana, ustrasana, supta vajrasana) rather than primary series seated poses. This helps retrain the movement of spine and pelvis much more effectively, in my experience. And using props intelligently is smart, not a failure. I still use props myself at times, even for simple poses. Good luck, stick with it! Read my article here if you haven't already: practicingashtanga.com/understanding-pelvic-tilt/

[@dreamcatcher3219]

@@ashtanga-vinyasayogawithgr5921 Thank u very much for your quick response! I actually read ur articles a few days ago and they helped me to discover this condition :) At the moment I do dandasana + paschimottanasana with blankets & bent knees, & janushirashasanas very carefully lengthening the spine and not deepening the pose by folding. It is weird because when standing I don't show signs of PPT... I'm not sure if at my Mysore classes they would be willing to integrate 2nd series asanas to my practise when you're supposed to be able to perform each posture of the first (or so it seems)? the same goes with the led classes. Thanks again for your wonderful work!

[@ashtanga-vinyasayogawithgr5921]

@@dreamcatcher3219 it depends on the teacher. Many are "traditional" and do not allow any variation from what Sharath is teaching currently. Other teachers are more willing to adjust the practice to fit the needs of the student. In led class, of course, it is more difficult to incorporate variations in sequencing. However I can say that making people wait years to do second series is a recent development, and has not always been part of the practice. It was not uncommon for earlier students of Ashtanga to start learning second series after a period of weeks.

[@dreamcatcher3219]

@@ashtanga-vinyasayogawithgr5921 Interesting. I think my studio follows the traditional path tho... Anyway, I'll speak to them and see what they say. Thanks!

[@noneh961]

What stretching you suggest for POSTERTIOR hip flex muscle?

[@brittanycoetzer5378]

Seriously the most helpful video I have found discussing this issue. I have quite a severe posterior pelvic tilt and I really wasn't understanding the issue properly. It had me frustrated and confused as to why my body just isn't able to move effectively in certain poses no matter how much I practice and this has really opened my eyes. One question I have though is that my back really starts getting quite sore when practicing as you suggested, it feels like someone is stabbing me in the middle of my back, will this ease as my body opens or is there something more sinister going on?

[@ashtanga-vinyasayogawithgr5921]

Hi Brittany, thanks for the comment. Glad it is helpful for you. I can't offer much advice without seeing you in person. There are numerous possible explanations. If it feels harmful, back off until you can see a professional and ask their help. Some possibilities include: - Sometimes there are "growing pains" in which there are uncomfortable and painful sensations in response to changing your patterns. If it's that, it should go away in 2-3 weeks of regular practice. You might consider backing off your effort a little bit, and imagine balancing the effort between the front and back surfaces of the body-perhaps you're experiencing a paraspinal muscle spasm from exertion of a muscle that is typically underactive. - Be sure you are lengthening and relaxing your rectus abdominis muscle ('hollowing the belly'). The rectus abdominis can refer pain to a wide band across the mid back. - Sometimes there are structural differences between people which are not visible. It's not very likely, but there's a chance.

[@Brakzer]

What you had is a sacroiliac joint pain caused by weak weak hip flexors. anyway don't be scared and work through it

[@ashtanga-vinyasayogawithgr5921]

Hello Brakzer, there is no way to say that it is SI pain without a physical examination. Typically, SI pain would be present somewhere near the SI joint, and hip flexor pain doesn't usually refer to the mid back. It seems more likely from Brittany's description that this is a referred pain/trigger point from rectus abdominis or psoas, or an adaptation taking place in how the thoracolumbar junction is articulating.

[@dwanemathews9631]

Thank you. This was very helpful

[@warrickshannon1989]

Thanks so much for this video. I didn't actually know this was a condition. I have been practicing for 3years now and I have become so mindful of my pelvis and how it seems to be out. Legs out to either side and folding forward is just completely out of the question for me. I have already started with a few of the techniques that you've shown here but I can now explain to my instructor and she can help with it too. Glad to hear that it can be fixed! Question, did you have this condition?

[@ashtanga-vinyasayogawithgr5921]

Hi Warrick, Glad to hear this video was helpful! Try the wide leg forward fold, but place your hands on a countertop or any support 4-5 feet off the ground. (Even a walking stick would work.) Then focus on the quality of rotation in your pelvis, rather than on reaching to the ground or the "amount" you're forward folding. I personally did not have PPT. These techniques have arisen from working with my students who have it. Especially common in runners / football players / etc. It usually takes a while to correct, but is definitely worth the effort. Best of luck!

[@warrickshannon1989]

+Ashtanga-Vinyasa Yoga with Griffin (AYR Chicago) will definitely try that technique. What I have been doing is pushing into the ground with my hands beside my hips, lengthening my spine. Hoping to do my 200hr this year to learn more!

[@ashtanga-vinyasayogawithgr5921]

Best of luck! Also be sure to read my article: up4yoga.com/understanding-pelvic-tilt/

[@ashtanga-vinyasayogawithgr5921]

@Deenson Yes, the link changed, try this instead: practicingashtanga.com/understanding-pelvic-tilt/

[@ashtanga-vinyasayogawithgr5921]

@Deenson Yes, it's very possible to have a lateral pelvic tilt (sometimes called a hip "hike") by itself or in addition to pelvic rotation--put together, it's a twisting motion. Since you recently had knee surgery, this can develop as the body tries to keep weight off your injured knee. It's great in the short term, because the most important thing is not reinjuring your knee or experiencing too much pain. But you are wise to address this now before it causes additional problems for you down the road. Usually the lateral tilt means that your abdominal and spinal muscles are contracting on one side more than the other side, and a lot of your external hip muscles (such as glute med., external hip rotators, piriformis) are probably contracting too. So I would suggest that you try some beginner yoga backbending , twisting, and hip sequences, and pay attention to what is happening in one side versus the other side. And gently start strengthening your injured leg again in accordance with doctor's recommendations. Don't push too hard and try to force things, but try to feel and pay attention to your internal sensations and try to help any areas of tension you find relax. Injury, surgery, and recovery are all difficult things for a body, so please be patient with your body and focus on being attentive to what is happening. Just give your body time and space for healing and you'll be able to improve, and take care of yourself until you're able to go see a physiotherapist.

[@DanielleDeutschTV]

THANK YOU! I wish you taught in a studio near me. The last studio I went to the teacher told us in a restorative class to fold forward using as many props as we needed. So of course I have 5+ blankets stacked on top of blocks and a bolster... My legs are shaking. I'm like should I be doing this like this? Thank you for your thorough explainations. 🙏💖 I'm a subscriber 👍😉💓

[@ashtanga-vinyasayogawithgr5921]

+Danielle Deutsch I'd say, do it like that if it feels good or you're in a class and are following along with the teacher's sequence. Otherwise, do standing forward folds like I describe in the video. It's great to put your hands on a kitchen counter or something too, if you're trying to stretch throughout the day. It's much easier to learn the correct pelvic rotation from standing than seated. One tip for using blankets or blocks in a seated forward fold: sit on the front edge, so you feel like gravity is helping to tip your pelvis forward. Sitting on the middle of the blanket, which is the most natural, will usually reinforce posterior tilt.

[@loatyty]

One day I will make it to forward flow.

[@ashtanga-vinyasayogawithgr5921]

Keep practicing with intelligence and attention and it will keep getting better and better! Good luck!

[@lili.warrior]

Thanks, this is very helpful! I've got 2 questions tho. 1. Which muscle creates this lengthening? is it the erector spinae? Anything to do with the glutes? 2. Is it normal to feel a bit of discomfort/pain through the middle of the back when stretching like this? (it's not bad pain, it's like a restriction in the middle of the back that causes discomfort)

[@ashtanga-vinyasayogawithgr5921]

Thanks for the comment! The erector spinae do participate in creating that action. Ideally, psoas would be doing a lot of the work, which often takes some training! (In coordination with the psoas, we'd like to see the rectus abdominis down-regulating, while still maintaining tone of the TVA.) Also consider that if you're in a standing forward fold, most of the necessary force can come from gravity rather than muscular effort, with the muscles just guiding and redirecting the input of gravity. It is common to experience discomfort and "stickiness" but if there is any sharp pain, or pain that lingers (versus only while doing the action), consult a doctor / movement therapist / both.

[@lili.warrior]

Ashtanga-Vinyasa Yoga with Griffin (AYR Chicago) Thank you so much for your response! It makes sense now, I'll put it in practice today! I wasn't sure where I had to be engaging but now you've cleared my mind! Thank you!

[@ilzasales5108]

It's helpful.Thank you!

[@KevinMcC_7]

Could you do a video on what to do for extremely tight calves? If you have posterior tilt

[@ashtanga-vinyasayogawithgr5921]

Good idea! In the meantime, what I suggested in this video will work on the calves as well.

[@LoriSavingWild]

wonderful, thank you

[@KevinMcC_7]

Where are you located? Would love to do an in person class

[@Charlotte-hl1yt]

Thank you, this is really useful

[@ashtanga-vinyasayogawithgr5921]

Thanks for saying! Best of luck.

[@habibr4982]

great effort mane

[@TheWsteed]

What a wonderful explanation. I certainly suffer from PPT so this is very helpful. In addition to the PPT, my right leg also angles outward (from the hip to the knee to the feet) whilst my left leg is well-aligned. Do you know what might cause this? Pelvic rotation, also? Thanks again!

[@ashtanga-vinyasayogawithgr5921]

+Wyatt Steed I'm glad you found it helpful! Regarding your right leg, I can only throw out some guesses without seeing it. It sounds like you mean that the toes are pointing off at an angle, rather than straight ahead? It could be hypertone or contracture of the rotator muscles. This can happen to one side not the other for a many reasons, including: using your right leg a lot more than your left, for driving, sports, work, etc; sitting on a wallet in your back pocket; traumatic injury; habit from childhood. If it is painful, you should go see a sports medicine doctor. If you'd like more of my thoughts, upload pics or a video so I can see what is happening.

[@ModernMindMechanics]

Thank you.

[@dougblack2855]

Amazing!

[@goofydog07]

Thanks a mill teach

[@chrilee424]

This helped so much. Thank you!

[@chrilee424]

Does this posterior tilt also affect our lotus sitting position?

[@oryxchannel]

I'm a male so I appreciate a male representation.

[@habibr4982]

any new videos coming out? ?

[@Pieter-JanNotebaart]

I am too stiff for this.

[@thivivi]

Do you teach yoga?

[@ashtanga-vinyasayogawithgr5921]

Havivah S, Yup. Ashtanga!