No more tailbone tucking (what to do instead)
"Knowledge is power."
– Francis Bacon
Did you know the male and female pelvis are wildly different? The female pelvis is designed to carry and birth a baby. That’s a big ask. Plus the lifelong function of keeping your organs in and letting elimination out.
Many common alignment cues (especially tuck your tailbone) do not take these differences into account. Let's unpack what's unique about the female pelvis so you have greater clarity for your practice.
In a female pelvis, the sitting bones are wider and the space between (the pubic arch) is shaped like a U. In a male pelvis, the sitting bones are narrow and the pubic arch is shaped like a V. This influences muscle attachments and tension across the pelvic floor and through the inner thigh line (adductors).
The hip bones (ilia) are broader and flared in a female pelvis. Narrow and square in a male pelvis. This broader base of support also means the angle at which the femur bone meets the pelvis is different.
The sacrum and tailbone are rocked back in a female pelvis, creating a larger pelvic outlet. In a male pelvis, the sacrum and tailbone are tucked under. This means women are more likely to have an anterior tilt to the pelvis (butt back) and more curve in their lower back.
Here's the big takeaway: the female pelvis has more flexibility and variability than a male pelvis. This means core strength and pelvis stability are more important and more elusive for women.
Yoga asana has a flexibility-bias. Think of alllllllll the hip opening! Are you doing enough complimentary (and contrasting) strength building? Especially with the pelvic floor? If not, you end up with lower back issues, SI instability, groin injuries, pesky hamstring attachment aggravation, and cranky knees.
Unfortunately, common cues for engaging deep core and pelvic floor are tailbone-centric but I don't think this works for the female body. Because the sacrum and tailbone are tilted back. To tuck, scoop, hook, drop - any of that - women often excessively round the lower back and pelvis.
What to do instead? Use the sitting bones as your landmark for pelvic floor and deep core activation. It makes more sense anatomically and the hamstrings engage to stabilize your pelvis. This is a big upgrade.
Try it: Stand up. Feet hip distance. Tuck your tailbone. Notice what happens. In your spine, pelvis, femurs.
Now. Sense your sitting bones. Anchor them towards your heels (there will be upper hamstring engagement). Notice what happens. In your spine, pelvis, femurs.
Sitting bones will be less familiar and require new mental maps in the beginning. It’s worth the effort.
For more alignment breakthroughs, listen to Updated Alignment in Office Hours. You can access it with the (free) Intro Membership of the App.
May your practice have power,
Alison
