The hip girdle is that region of your body where your lower limbs, pelvis and spine meet to form a superstructure that helps us stand upright, run efficiently and move in ways that make sure we not only survive but thrive in the natural realm. While it may be true that we no longer need to run behind animals and toil all day at the fields to gather our food, the impact of sitting the whole day in front of the desk or the TV is devastating on our postures and our well-being. You will notice that a lot of people walk around with their lower backs hyper-arched and their bellies protruding. Go ahead, have a friend take a picture of you standing sideways. You will see how arched your back is and how that has left you prone to severe aches and pains. If you choose to do something to rectify it, the following is a very effective solution.
Modified Tadasana (Grounding Posture)
Stand on a yoga mat with your feet four to five inches apart.
If you cannot source a yoga mat, then stand in the middle of a tile on your office or house floor. This is so that you can use the straight lines to guide the positioning of your feet.
Turn your toes slightly inward and heels slightly outward. The sides of your feet should become parallel to the sides of the mat or the tile. Tuck your tailbone in. This is done by gently contracting your gluteus muscles and pushing your tailbone forward and up. A good visual reference would be Michael Jackson’s famous pelvic thrust dance move.
This movement will automatically put length into the spine and open up your chest. Support this by lightly pushing your shoulders back.
Keep your knees straight, gently tighten your thighs and pull your knees upwards.
Distribute your weight equally to the entire surface area of your feet, thereby giving yourself a feeling of being firmly grounded.
Bring your chin parallel to the ground.
You can either allow your arms to lie naturally by the sides of your body or place your hands on your hips.
Hold this posture with the contraction for at least a minute. Breathe normally all through.
