A few days ago, a friend said he didn’t know how to roll his tailbone and couldn’t find that feeling.
We have also said a lot about the word “rolling tailbone”.
It basically belongs to the specific term when adjusting the pelvis and aligning the pelvis.
In fact, for beginners, it’s not difficult to understand and do.
It just sounds a little confused.
Let’s have a look.
1.
The purpose is to keep the pelvis upright, and the motion track is the rotation of the pelvis.
Rolling the tailbone is an adjustment action, which literally means “rolling” the tailbone inward and forward.
It is mainly to make the pelvis in the forward tilt position return to the normal position, that is, we often say that the pelvis is correct.
Everyone knows what it means to lean forward and straighten the pelvis.
But in order to make it easier for you to understand the action and purpose of rolling the coccyx, I’ll give you an analogy.
There is a cup with a handle.
There is no water in the cup.
You naturally hook the handle with your fingers.
Let’s recall the state of the cup and hand at this time: the hand holds the fist, the finger hooks the cup, the tiger mouth of the hand is facing forward, and the mouth of the cup is inclined.
Now you have to put the cup straight.
Think about the action of putting the cup right again: turn your fist, put the cup right, and the mouth of the cup is up.
The tiger’s mouth of the natural hand also faces upward.
This is a very common life scene that everyone is familiar with.
In this case, the cup is the pelvis; The mouth of the cup and the mouth of the tiger are the mouth of the pelvis; The process of turning your fist and putting the cup right is the process of rolling your tailbone.
As like as two peas.
You can even stand in a mountain pose with a cup in your hand and your arms straight and drooping naturally.
Then rotate the pelvis and fist at the same time to straighten the pelvis and cup.
Feel the similarities between the two movements.
With this example, let’s take a look at two very important points in rolling the tailbone: a.
the trajectory of the pelvis is to turn forward and upward, not to straighten the stomach or hip forward.
First of all: turn your fist to make the cup straighten.
The cup turns around and somersaults in place, rather than shaking your hand and throwing the cup in front.
In the expression of “rolling the tailbone to straighten the pelvis”, it is to rotate the pelvis with the pelvis mouth upward, rather than straightening the stomach, body or hip forward.
So we say “Rolling the tailbone turns the pelvis, not pushing it forward.
This is the movement track of the pelvis, and you must have a clear understanding in your heart.
Just like you want to start to the end, the route should be clear, and you can’t deviate.
Its end point is that the cup mouth is flat with the pelvis mouth.
Don’t roll it after it is flat, and then roll the cup mouth in the opposite direction, that is, the pelvis tilts back.
B.
the cup mouth turns in one direction, and the cup body doesn’t shorten.
It is reflected in The action of rolling the pelvis is that the pelvis mouth is upward, but the abdomen is not shortened.
So while you rotate, make sure your spine extends upward.
In fact, we often say that the pubis is lifted to the navel, and the navel is lifted to the chest cavity to keep the front part of the body shortened without collapse.
2.
How to “roll” the action of mountain standing that I just said and making the pelvis and cup rotate at the same time, do it several times more.
Then we will provide you with two accurate adjustment methods and force points to help you learn to roll the tailbone.
a.
Pushing the middle part of the hip forward is actually equivalent to pushing forward under the cup handle with our little thumb in the action of holding the cup, turning the cup over, straightening the bottom of the cup and straightening the mouth of the cup.
Performance in asana is to break the pelvis and push it forward, so that the bottom of the pelvis is straight and the mouth of the pelvis is straight.
In the figure below, pushing the middle part of the hip forward B and lifting the pubis is actually equivalent to pushing up the lower part of the cup with an external force to straighten the cup.
The performance in asana is to twist the pubis upward to straighten the pelvis.
These two forces are one in front and the other in the back.
You can focus on one force or both.
3.
The feeling of “roll” is right.
So what does it feel like to roll it right? a.
The pelvic opening is flat, B and the iliac bones on both sides are vertical to the ground.
c.
Both sciatic bones are perpendicular to the ground.
As long as one of these three points is right, the other two are basically right, so if you can’t take into account, you can find the point you feel most.
Let me give you a way to make the sitting bones on both sides perpendicular to the ground: stand naturally, put your hands on your hips, and your index finger is stuck on the hip line (at this time, your hand should be close to your hips), rotate your pelvis, roll your tailbone, push the middle part of your hips forward, and lift the pubic bone (at this time, your feeling should be that your hips are sitting on the center of your palm).
Look at the purple lines in the figure below.
You can also exaggerate your actions and raise your hips first, Then turn it to straighten the pelvis and feel that the original hand is close to the hip and becomes the feeling of sitting on the palm of the hip.
If you find the feeling of your hips sitting on the palm of your hand, you can find the feeling that your sitting bones are perpendicular to the ground and your pelvis is upright.
Observe the trend of the model’s hip line in the figure below.
Do you feel your hips sitting on the fingernail of your thumb? That’s all about the alignment of your tailbone and pelvis.
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