Women: stop tucking your tailbone
Have you ever been instructed to tuck your tailbone during yoga or everyday posture? It’s a common cue that many of us follow without understanding its distinct impact on women’s bodies. So let me explain why this cue might not work for your body.
When you tuck your tailbone, your back muscles lengthen while the front muscles shorten. This imbalance can lead to tension in the pelvic bowl and may lead to painful periods, lower back pain, pelvic discomfort, and even pain during intercourse. Essentially, it disrupts the natural alignment and mobility of your pelvis. Unlike men, a woman's pelvis is designed not only for stability but also for mobility. This means our pelvic bowl has greater potential for movement. So, when you tuck your tailbone, the effect is more pronounced compared to men, if you are hyper mobile this can be even more. This excessive movement can exacerbate the issues mentioned earlier. Instead of constantly tucking your tailbone, focusing on correct postural alignment and using your breath effectively can help. These practices can gradually adjust the fascia (the connective tissue that supports and connects muscles), promoting a more balanced muscle tone and relieving tension in the pelvic area. By untucking your tailbone, you allow your pelvic bowl to move more naturally. This can alleviate issues associated with a ‘tense’ or ‘weak’ pelvic floor, improving both stability and mobility where it matters most.
How to: "Stand Like a Woman"
Standing with proper alignment is crucial for maintaining pelvic health and overall posture. Here’s how you can assess and adjust your stance:
1. Initial Assessment:
Begin by standing in what feels like your natural posture. Notice how your pelvic bowl feels—do you feel balanced? Can your breath reach all the way down into your pelvic area? You want to be able to feel your pelvic bowl move away from the heart space on the inhale and naturally rise drawing closer to the heart on the exhale. Pay attention to which muscles feel engaged and how your weight is distributed.
2. Mirror Check:
For a more objective view, stand in front of a mirror. Observe your posture from the side and front. Look at the alignment of your chest, hips, and feet. Notice if you tend to arch your back or stick your buttocks out. Ensure that your posture isn't led by your yoni (pelvic region) or breasts but rather feels balanced and aligned. Ensure that your hips are aligned over your heels.
3. Adjusting Your Stance:
Now, tune into your seat bones (ischial tuberosities) at the base of your pelvis. Imagine them slightly widening apart. This adjustment often helps in aligning the pelvis more neutrally.
4. Feeling the Alignment:
As you make these adjustments, feel how your body responds. Does your pelvic bowl feel more stable and centered? Can you feel your breath reaching down into your lower abdomen and pelvic area? Notice if you now feel more supported by the strength of your glutes and thighs rather than relying on your pelvic bowl for support.
5. Practice Regularly:
Practice this stance regularly throughout your day, especially during activities like standing, walking, or even sitting. In combination check out this free breathwork practice available on Moon School to build on your posture and breath together. Over time, this mindful adjustment can help in relieving tension in the pelvic area and promoting better overall posture and mobility.
By standing with awareness of your body’s unique needs and alignment, you can support your pelvic health and enhance your overall well-being. Understanding how your body responds to different cues like tucking your tailbone is crucial, sensing how it feels in your body and becoming aware of what feels right for you is so important. Emphasizing proper posture and mindful breathing not only supports better overall mobility but also helps in maintaining pelvic health and reducing discomfort. So, next time you hear the cue to tuck your tailbone, consider what’s best for your body’s unique needs and anatomy. Your pelvis is designed to move—let it move freely and comfortably.
Check out my free breathwork ‘pelvic diaphragmatic breathing’ on Moon School that will enhance this practice.