What you are practising
Explore the difference between a pelvic tilt and your comfortable middle position.
Muscles involved
Abdominal wall and muscles around the pelvis and lumbar spine.
Explore the relevant anatomy →
House of AnandaMovement · Stillness · Wisdom · JourneyFoundation · Matwork preparation
Pelvic rock
Explore the difference between a pelvic tilt and your comfortable middle position.
Lie on your back with knees bent, feet hip-width apart and arms relaxed.
Simplified joint diagram. It illustrates the movement idea and is not a recording of a teacher. Rotation, depth and individual proportions are approximate; follow the complete written cues.
Lying on back · Mat; optional folded towel
Set up with support.
Lie on your back with knees bent, feet hip-width apart and arms relaxed.
- Make a small, comfortable tilt that brings the low back a little closer to the mat.
- Return through your usual resting curve.
- Explore a tiny tilt in the other direction without pushing into a large arch.
BreathExhale for the first gentle tilt; inhale as you return.
- Repetitions & pace
- 4–6 small cycles. Move smoothly; take a rest before repeating.
- Head, neck & eyes
- Eyes upward, jaw soft and head resting.
Choose the right version
- Make it easier
- Make the movement smaller, or simply notice the resting position.
- A possible next step
- Find a comfortable middle position before adding a knee fold.
- Watch for
- Squeezing the buttocks hard or using the feet to shove the pelvis.
Suitability: Avoid painful end ranges; a middle position differs between bodies. Stop for pain, dizziness or feeling unwell. Read the review status below before practice.