June 16, 2025 • 12 mins
In this episode, we’re taking a deeper dive into the pelvis. Its anatomy, its purpose, and some deviations from “normal,” how those deviations affect the yoga practice, and what you can do about it in your classes.
Let’s get to it!
Mentioned in episode: Ep 75: Should Students w/ Scoliosis Practice Yoga
Click HERE to send me a text & let me know your thoughts on this episode!
YouTube: Yoga with Monica Bright
Freebie: Yoga Sequencing for Different Injuries
Let's connect:
- Check out my website: Enhanced Body
- Connect with me on Instagram
- Wanna work together? Book a Discovery Call
- Practice yoga in my online studio The Alliance (7-day free trial)
- Join my Newsletter for teachers below!
Want me to discuss a topic? Click HERE to submit it!
Become a supporter of the Essential Conversations for Yoga Teachers Podcast! Starting at $3/ month.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Monica (00:00):
Today we're taking a deeper dive into the pelvis.
Its anatomy, its purpose, andsome deviations from quote
unquote normal.
How those deviations affect theyoga practice and what you can
do about it.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
(00:21):
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
(00:42):
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:02):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:25):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here is where we get real aboutyoga's role in helping students
with conditions and injuries andwhat you can do to help them
find relief while they're inyour classes.
Today I wanna discuss the pelvisand how it affects the yoga
(01:47):
practice.
First, I'll go over the anatomyof the pelvis, just so you get
more of an idea of its structureand makeup.
Then I wanna get into a bit ofspecifics and discuss what
happens when a student has anelevated pelvis.
What that means, why it matters,and how you can teach in a way
(02:08):
that supports them withoutsingling anyone out.
Whether you're a yoga teacher, astudent, or a movement nerd,
this episode is for you.
Let's start with the anatomy ofthe pelvis.
The pelvis is a bony ring madeup of two ileum bones, your hip
bones, the sacrum.
(02:30):
Which is a triangular bone atthe base of your spine, the coys
or your tailbone, and it'sconnected by the pubic synthesis
in the front and the sacraliliac joints in the back.
It houses and protects yourreproductive organs, parts of
the digestive and urinarysystems, and acts as a
(02:54):
load-bearing structure thattransfers weight from your spine
to your legs.
It's the central hub betweenyour upper and lower body.
When we say someone has anelevated pelvis, we're usually
referring to an asymmetry in theposition of the pelvis.
One side may be higher than theother, often due to hip hiking
(03:18):
scoliosis.
Leg length discrepancy orhabitual movement patterns, like
always carrying a bag on oneshoulder, a child on one hip, or
always standing with more weighton one leg than the other.
Side note, if you're interestedin learning more about
scoliosis, I recorded an episodeall about it, and whether
(03:42):
students with it can practiceyoga, It's episode number 75,
and I'll link it in the shownotes below.
You can listen to it after thisepisode and it'll help you
deepen your understanding ofthis area of the body.
Okay, let's go back to pelvicasymmetry an elevation can also
(04:02):
create a pelvic tilt where oneside is higher or rotated
compared to the other.
It's often subtle, but it has ahuge ripple effect on alignment
and mobility, and it may or maynot be painful.
It depends on the individual andsometimes their relationship
(04:24):
with pain.
The pelvis plays a centralfoundational role in human
movement, stability andfunction.
It's far more than just hipbones.
It's a biomechanical crossroadsthat affects everything from how
we walk.
Sit.
And breathe to how we experiencepain, power, and mobility.
(04:48):
It's quite literally theintersection of the upper and
lower body and its positioningaffects the mechanics of your
spine, your hips, your core, andyour legs and your feet.
Even subtle changes in thepelvis, like tilts shifts or
rotations can throw offalignment elsewhere in the
(05:11):
student's body.
So what does an elevated pelvislook like on the mat?
Let me paint a picture for you.
In seated poses one sit bone.
May not root down as much as theother, making the spine lean or
rotate or deviate towards oneside in forward folds.
(05:33):
One hamstring might feeltighter, but it's not always
about flexibility.
It can be about alignment.
In standing poses like Warriortwo or Triangle, the pelvis may
rotate or tilt in a way thatcauses strain in one hip or in
the low back.
I balancing poses weightdistribution can feel off
(05:57):
because.
It is.
The pelvis is also a keycomponent of breath mechanics,
especially in deep diaphragmaticor pelvic floor breathing.
And in Shavasana, you mightnotice one leg moving out more,
or the sides looking differentwhile a student is lying in
stillness.
(06:17):
An elevated pelvis can lead toasymmetrical hip mobility, low
back discomfort, hamstring oradductor overuse, and confusion
about why certain poses justnever feel right.
Now to be clear, remember, anelevated pelvis is not a flaw.
It's a pattern, and patterns canshift, adapt, and be supported.
(06:43):
This isn't about fixing yourstudents, it's about recognizing
the reality of structuralvariation and meeting your
students where they are.
Now let's talk solutions becausethere are a lot of simple,
effective ways to work with thestudent with an elevated pelvis.
Think about offering supportunder the hips.
(07:05):
In seated poses, you could placea folded blanket because you can
adjust the height of it underthe lower side of the pelvis So
that both sides of the pelvisfeel more evenly grounded.
This can give the spine a moreneutral base to sit atop of.
You could change your cues tointernal sensation and not
(07:28):
physical shape.
Instead of saying square yourhips, you could say, pay
attention to your pelvis andmove it into a position that
feels comfortable for you.
Instead of saying, lower yourtorso to your thighs, you could
say pause, right?
When you begin to feel astretch.
(07:48):
You could also incorporategentle asymmetrical work,
sideline leg lifts, lunges withblocks or pelvic tilts that help
students Explore both sides ofthe body individually and
differently.
I will say this works reallywell with private clients
because you aren't teaching anentire class.
(08:10):
However, you can teach a classto explore and experience poses,
sensations and differences oneside compared to the other.
When you're teaching standingposes, think about using props
strategically.
A block under the front foot intriangle, or a rolled mat under
(08:32):
the foot in Warrior two can helpto level the pelvis without
calling any one student out.
And finally, think aboutteaching in layers, offer
modifications to the wholeclass, not just to the one
student.
you could say, notice what yourpelvis feels like if it feels
(08:53):
uneven here.
Try placing a blanket under oneside and see how that feels.
As yoga teachers, we want toempower our students.
So when and if you see someonewith an elevated pelvis, you
don't need to name it out loud.
instead.
Offer props like blankets anddemos in seated poses, even if
(09:17):
you know only one student reallyneeds it.
Normalize, asymmetry.
Say things like you might feelone side respond differently,
and that's totally normal Anduse inclusive language like try
this variation.
If you feel unsteady, it mighthelp bring you a feeling of more
(09:38):
ease.
This will also help to keep theenvironment in your classes
supportive and safe withoutspotlighting anyone's body.
All right.
Now it's your turn.
Your students may or may nottell you about conditions
they're experiencing, but if Icould give you a little
homework, it would be to lookvery closely at your students
(10:03):
when they walk into class, whenthey're practicing, and even
when they're in stillness.
I'll be honest with you,noticing asymmetry and bodies
took practice, but I kept it upand it got easier and easier to
see people's bodies and how theymove and what they do and what
(10:23):
they don't do.
Remember, an elevated pelvisisn't a problem.
It's an opportunity to teachwith more nuance when you
understand the pelvic structure.
Notice the signs and teach withsupportive options.
You help create a space whereall bodies can explore yoga with
more clarity and less potentialfor pain, understanding anatomy,
(10:49):
biomechanics, and the effects.
Yoga also I have on the body,helps you help.
Your students.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities come to your classesand you can serve them all.
You know that my goal is for youto love the yoga teaching life.
(11:12):
It's important to understandmovement and the issues students
come to your classes with.
And if you love this episode,let me know.
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
I won't know your phone number.
It is just a neat addition tothe platform I use that allows
(11:32):
for this new and super easy wayfor you to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me, and I would love to know
your thoughts.
Subscribe to the podcast, soyou're always in the know.
When a new episode drops andshare it with another yoga
teacher who you think would loveto be in on these conversations.
(11:56):
Thank you for helping to spreadthe word about this podcast, and
if you've been taking notes inyour journal as you listen to
these episodes, I'm so glad youare and I would love to hear
about it.
Okay, that's it for now.
Bye.
Today we're taking a deeper dive into the pelvis.
Its anatomy, its purpose, andsome deviations from quote
unquote normal.
How those deviations affect theyoga practice and what you can
do about it.
Welcome to the EssentialConversations for Yoga Teachers
Podcast with me.
(00:21):
I'm Monica Bright and I've beenteaching yoga and running my
yoga business for over a decade.
This is the podcast for you.
If you are a yoga teacher,you're looking for support.
You love to be in conversation,and you're a lifelong student.
In this podcast, I'll share withyou.
(00:42):
My life as a yoga teacher, thelessons I've learned, my process
for building my business andhelpful ideas, tools, strategies
and systems I use and you canuse so that your business
thrives.
We'll cover a diverse range oftopics that will help you,
(01:02):
whether you're just starting outor you've got years under your
belt and you wanna dive deep andset yourself up for success.
I am so glad you're here.
Listen, I don't take myself tooseriously, so expect to hear
some laughs along the way.
Now let's do this together.
(01:25):
Welcome back to the podcast.
I'm Monica, and I'm so gladyou're here.
Here is where we get real aboutyoga's role in helping students
with conditions and injuries andwhat you can do to help them
find relief while they're inyour classes.
Today I wanna discuss the pelvisand how it affects the yoga
(01:47):
practice.
First, I'll go over the anatomyof the pelvis, just so you get
more of an idea of its structureand makeup.
Then I wanna get into a bit ofspecifics and discuss what
happens when a student has anelevated pelvis.
What that means, why it matters,and how you can teach in a way
(02:08):
that supports them withoutsingling anyone out.
Whether you're a yoga teacher, astudent, or a movement nerd,
this episode is for you.
Let's start with the anatomy ofthe pelvis.
The pelvis is a bony ring madeup of two ileum bones, your hip
bones, the sacrum.
(02:30):
Which is a triangular bone atthe base of your spine, the coys
or your tailbone, and it'sconnected by the pubic synthesis
in the front and the sacraliliac joints in the back.
It houses and protects yourreproductive organs, parts of
the digestive and urinarysystems, and acts as a
(02:54):
load-bearing structure thattransfers weight from your spine
to your legs.
It's the central hub betweenyour upper and lower body.
When we say someone has anelevated pelvis, we're usually
referring to an asymmetry in theposition of the pelvis.
One side may be higher than theother, often due to hip hiking
(03:18):
scoliosis.
Leg length discrepancy orhabitual movement patterns, like
always carrying a bag on oneshoulder, a child on one hip, or
always standing with more weighton one leg than the other.
Side note, if you're interestedin learning more about
scoliosis, I recorded an episodeall about it, and whether
(03:42):
students with it can practiceyoga, It's episode number 75,
and I'll link it in the shownotes below.
You can listen to it after thisepisode and it'll help you
deepen your understanding ofthis area of the body.
Okay, let's go back to pelvicasymmetry an elevation can also
(04:02):
create a pelvic tilt where oneside is higher or rotated
compared to the other.
It's often subtle, but it has ahuge ripple effect on alignment
and mobility, and it may or maynot be painful.
It depends on the individual andsometimes their relationship
(04:24):
with pain.
The pelvis plays a centralfoundational role in human
movement, stability andfunction.
It's far more than just hipbones.
It's a biomechanical crossroadsthat affects everything from how
we walk.
Sit.
And breathe to how we experiencepain, power, and mobility.
(04:48):
It's quite literally theintersection of the upper and
lower body and its positioningaffects the mechanics of your
spine, your hips, your core, andyour legs and your feet.
Even subtle changes in thepelvis, like tilts shifts or
rotations can throw offalignment elsewhere in the
(05:11):
student's body.
So what does an elevated pelvislook like on the mat?
Let me paint a picture for you.
In seated poses one sit bone.
May not root down as much as theother, making the spine lean or
rotate or deviate towards oneside in forward folds.
(05:33):
One hamstring might feeltighter, but it's not always
about flexibility.
It can be about alignment.
In standing poses like Warriortwo or Triangle, the pelvis may
rotate or tilt in a way thatcauses strain in one hip or in
the low back.
I balancing poses weightdistribution can feel off
(05:57):
because.
It is.
The pelvis is also a keycomponent of breath mechanics,
especially in deep diaphragmaticor pelvic floor breathing.
And in Shavasana, you mightnotice one leg moving out more,
or the sides looking differentwhile a student is lying in
stillness.
(06:17):
An elevated pelvis can lead toasymmetrical hip mobility, low
back discomfort, hamstring oradductor overuse, and confusion
about why certain poses justnever feel right.
Now to be clear, remember, anelevated pelvis is not a flaw.
It's a pattern, and patterns canshift, adapt, and be supported.
(06:43):
This isn't about fixing yourstudents, it's about recognizing
the reality of structuralvariation and meeting your
students where they are.
Now let's talk solutions becausethere are a lot of simple,
effective ways to work with thestudent with an elevated pelvis.
Think about offering supportunder the hips.
(07:05):
In seated poses, you could placea folded blanket because you can
adjust the height of it underthe lower side of the pelvis So
that both sides of the pelvisfeel more evenly grounded.
This can give the spine a moreneutral base to sit atop of.
You could change your cues tointernal sensation and not
(07:28):
physical shape.
Instead of saying square yourhips, you could say, pay
attention to your pelvis andmove it into a position that
feels comfortable for you.
Instead of saying, lower yourtorso to your thighs, you could
say pause, right?
When you begin to feel astretch.
(07:48):
You could also incorporategentle asymmetrical work,
sideline leg lifts, lunges withblocks or pelvic tilts that help
students Explore both sides ofthe body individually and
differently.
I will say this works reallywell with private clients
because you aren't teaching anentire class.
(08:10):
However, you can teach a classto explore and experience poses,
sensations and differences oneside compared to the other.
When you're teaching standingposes, think about using props
strategically.
A block under the front foot intriangle, or a rolled mat under
(08:32):
the foot in Warrior two can helpto level the pelvis without
calling any one student out.
And finally, think aboutteaching in layers, offer
modifications to the wholeclass, not just to the one
student.
you could say, notice what yourpelvis feels like if it feels
(08:53):
uneven here.
Try placing a blanket under oneside and see how that feels.
As yoga teachers, we want toempower our students.
So when and if you see someonewith an elevated pelvis, you
don't need to name it out loud.
instead.
Offer props like blankets anddemos in seated poses, even if
(09:17):
you know only one student reallyneeds it.
Normalize, asymmetry.
Say things like you might feelone side respond differently,
and that's totally normal Anduse inclusive language like try
this variation.
If you feel unsteady, it mighthelp bring you a feeling of more
(09:38):
ease.
This will also help to keep theenvironment in your classes
supportive and safe withoutspotlighting anyone's body.
All right.
Now it's your turn.
Your students may or may nottell you about conditions
they're experiencing, but if Icould give you a little
homework, it would be to lookvery closely at your students
(10:03):
when they walk into class, whenthey're practicing, and even
when they're in stillness.
I'll be honest with you,noticing asymmetry and bodies
took practice, but I kept it upand it got easier and easier to
see people's bodies and how theymove and what they do and what
(10:23):
they don't do.
Remember, an elevated pelvisisn't a problem.
It's an opportunity to teachwith more nuance when you
understand the pelvic structure.
Notice the signs and teach withsupportive options.
You help create a space whereall bodies can explore yoga with
more clarity and less potentialfor pain, understanding anatomy,
(10:49):
biomechanics, and the effects.
Yoga also I have on the body,helps you help.
Your students.
It's so important for us to havethis conversation so that you
remember that students of allshapes, sizes, alignment, and
abilities come to your classesand you can serve them all.
You know that my goal is for youto love the yoga teaching life.
(11:12):
It's important to understandmovement and the issues students
come to your classes with.
And if you love this episode,let me know.
I've added a link in the shownotes for you to send me a quick
text message about your thoughtson this episode.
I won't know your phone number.
It is just a neat addition tothe platform I use that allows
(11:32):
for this new and super easy wayfor you to communicate with me.
Once you click on it, it willtake you to your messages, but
don't delete the code.
That's how your message will getto me, and I would love to know
your thoughts.
Subscribe to the podcast, soyou're always in the know.
When a new episode drops andshare it with another yoga
teacher who you think would loveto be in on these conversations.
(11:56):
Thank you for helping to spreadthe word about this podcast, and
if you've been taking notes inyour journal as you listen to
these episodes, I'm so glad youare and I would love to hear
about it.
Okay, that's it for now.
Bye.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
Las Culturistas with Matt Rogers and Bowen Yang
Ding dong! Join your culture consultants, Matt Rogers and Bowen Yang, on an unforgettable journey into the beating heart of CULTURE. Alongside sizzling special guests, they GET INTO the hottest pop-culture moments of the day and the formative cultural experiences that turned them into Culturistas. Produced by the Big Money Players Network and iHeartRadio.