Lesson 2 of 14 · Yoga & anatomy

Pelvic position & standing poses

Find movement within standing still.

Anterior, posterior and neutral pelvic positions, Tāḍāsana, Samasthitiḥ, raised arms, forward folds and breath cues.

Notes: Daniel Fewtrell · Edited 14 September 2026
Educational study material · No named teacher review recorded

01 · Study

Three descriptions of pelvic position

Anterior and posterior describe directions of movement. Neutral describes a comfortable reference position between them, not a precise angle everyone must hold. A visible pelvic tilt alone is not a diagnosis or proof of pain.

Term	What moves	What you may notice
APT · anterior pelvic tilt	The top of the pelvis tips forwards	The lower-back curve may increase.
PPT · posterior pelvic tilt	The top of the pelvis tips backwards	The lower-back curve may decrease.
Neutral pelvic position	A reference between those directions	You can stand and breathe without forcing an arch or tuck.

Labeled pelvic-girdle diagram showing the hip bones, sacrum, coccyx and major bony landmarks. — **The bony pelvis**The bony pelvis — OpenStax, Anatomy and Physiology, CC BY 4.0. Access for free at https://openstax.org/books/anatomy-and-physiology/pages/1-introduction Source · CC BY 4.0Select the image for a full-size view.

Further reading: South Tees NHS · Pelvic tilt ↗

02 · Study

Tāḍāsana and Samasthitiḥ

The notes translate āsana as pose or position; it can also mean a seat. Tāḍāsana and Samasthitiḥ may look similar, but the terms carry teaching context as well as shape. Samasthitiḥ is associated with Aṣṭāṅga practice; the word is not exclusive to that school.

Sanskrit	Meaning	Context
Tāḍāsana	Mountain pose: tāḍa + āsana	A foundational standing posture; details vary by school.
Samasthitiḥ	Equal or balanced standing: sama + sthiti	Frequently used in Aṣṭāṅga as a return to steady, attentive standing.

Equal standing with arms beside the body and weight through both feet.Open pose guidance ↗

03 · Study

A practical standing check

Your notes mention knee alignment and keeping the shoulders away from the ears. These are cues to explore, not instructions to pin the shoulder blades down. When the arms rise overhead, the shoulder blades need to move with them.

Set the feet a comfortable distance apart; use a wall if balance needs support.
Let the knees remain responsive rather than pushing them backwards.
Find a comfortable relationship between ribs and pelvis without bracing constantly.
Let the arms rest, the jaw soften and the breath continue naturally.

Further reading: NCCIH · Yoga effectiveness and safety ↗

04 · Study

Raised arms and a forward fold

Raise the arms only as far as comfortable without throwing the ribs forwards or forcing the neck back. In the fold, bend the knees and use blocks or a chair for the hands if needed. Reaching the floor with straight legs is not required.

Name from the notes	Meaning	Practical distinction
Ūrdhva Namaskārāsana	Upward salutation / upward prayer pose	Usually taught with palms together overhead; naming varies.
Ūrdhva Hastāsana	Upward hands / raised-arms pose	Hands may remain apart if that is more comfortable.
Uttānāsana	Intense stretch pose / standing forward fold	The name describes a posture, not a request to force an intense stretch.

Upward salute with arms overhead and hands shoulder-width apart.Open pose guidance ↗

A standing forward fold with the torso over the legs.Open pose guidance ↗

05 · Study

Moving with the breath

The notes use the image of inhaling as you rise away from the earth and exhaling as you return towards it. This is a helpful poetic cue for raised arms and a forward fold. It is not a rule governing every upward or downward movement in yoga.

Movement	Common cue	Adaptation
Raise the arms	Inhale	Keep the hands apart and the gaze level if preferred.
Fold forwards	Exhale	Bend the knees and reduce the depth.
Remain in a posture	Continue breathing	Take additional breaths; never rush to fit a count.

Further reading: NCCIH · Yoga effectiveness and safety ↗

From notebook to page

Drawn from the pelvic-tilt and Friday posture pages. ‘NPT’ is written as ‘natural’; neutral is used here as the clearer anatomical term. The short shoulder-related mistake list is partly ambiguous, so the guidance below is an editorial explanation.

Spelling has been standardised and explanations added. Traditional teaching cues, anatomical facts and uncertain handwriting are distinguished in the text. These pages support learning alongside appropriate teaching.