Aligning Insights: Understanding Problem Cues in the Spine and Pelvis for Optimal Ashtanga Practice

As practitioners of Ashtanga Yoga, we strive for optimal alignment to deepen our practice and enhance our overall well-being. In this blog, we’ll dive into understanding key problem cues related to the spine and pelvis—specifically focusing on anteversion/anterior tilt, retroversion/posterior tilt, rib flare, and how to effectively tuck (or scoop) the tail. A special thank you to yoga teacher Stephanie Patronis for her valuable research and writing contributions.

Prerequisites

Please ensure you are familiar with the following material:

Alignment Principles

1. Defining & Teaching Alignment
2. General Alignment Principles
3. Alignment Cueing: Intro to Choosing Cues & the Difficulty with Cueing

Anatomy Foundations

1. Anatomy of the Spine
2. Spinal Movements
3. Spine Teaching Considerations
4. Anatomy of The Pelvic Girdle
5. Anatomy of Hip Muscles

1. ANTERIOR TILT / ANTEVERSION / “HAPPY TAIL” — Tipping forward; in spinal and pelvic anatomy, refers to the pelvis and sacrum tilting forward, metaphorically “pouring” the pelvic bowl forward; will likely appear as excessive low back curvature and buttocks sticking out.
2. POSTERIOR TILT / RETROVERSION / “SAD TAIL” — Tilting backward; in spinal and pelvic anatomy, refers to the pelvis and sacrum tilting backward, metaphorically “pouring” the pelvic bowl backward.
3. RIB FLARE — Rib cage “poking” outward; results in moving the spine out of neutral and “turning off” the abdominal muscles (Kenneth Leung).
4. TUCK (OR SCOOP) THE TAILBONE — To tilt the pelvis back (posterior pelvic tilt).

Problem – Tuck / Scoop Tailbone, Flat Back

Introduction

We often encounter the cues “tuck (or scoop) your tailbone” and “use a flat back” in our practices. These phrases were seemingly devised to assist students in finding neutral spinal alignment, but their effectiveness varies significantly depending on individual anatomical variances and current body conditions.

• In individuals with good posture and a normal lumbar curve, the pelvis and sacrum will slightly tip forward on the legs, showing healthy “anteversion.” (Baxter Bell MD)
• The cue to tuck the tail acts to counteract an overarching low back and achieve a neutral alignment of the pelvis over the legs. Therefore, if a student does NOT demonstrate an exaggerated low back curve, this cue should be avoided.
• For students with hyperlordosis, it is essential to know more about their body mechanics. Sometimes, issues such as tight hamstrings might exacerbate their condition; thus, using the tuck cue may not be beneficial. For further details, visit here and here.
• A student without a typical excessive low back curve may compensate during twisting or backbending postures by relying on their more flexible low back, inadvertently leading to overarching in the low back.

HEALTHY POSTURE FEATURES A SLIGHT FORWARD TIP OF THE PELVIS & SACRUM & A LOWER BACK CURVE

In persons with balanced posture, the pelvis and sacrum are slightly tipped forward on the leg bones, seen from the side as the lumbar arch moving toward the navel. Esther Gokhale, a yoga teacher and anthropologist, notes that balanced posture is reflected in indigenous peoples and ancient sculptures, showcasing a slight forward tip of the pelvis akin to a “duck butt.” (Baxter Bell MD)

For further insights, refer to