Where Your Pelvis Is in Space: Gentle Movements for Awareness & Pelvic Ease

Let’s talk about where your pelvis is in space - and how playing around with it through gentle movements for pelvic ease can help relieve pain and tension.

I recently received a message from a new student in the Pelvic Health Yoga Membership who said:

“Love the practices where you have us do pelvic tilts with the breath. Those are starting to feel physically amazing and pain relieving.”

I often invite pelvic tilts in different variations throughout my practices because they help you connect with your breath, build proprioception (your body’s sense of where it is in space), and reintroduce safe, freeing movement to your pelvis.

If you live with pelvic tension, your pelvis might already feel tight or “stuck.” Think of these tilts like dancing - small, rhythmic movements that remind your body it’s safe to move again.

Pelvic tilts may look simple, but they’re deeply therapeutic. When you move your pelvis forward (away from you), creating a deeper arch through your lower back, that’s called an anterior pelvic tilt. When you tuck your tailbone under, it’s a posterior pelvic tilt. These movements can be tiny, but oh so beneficial for your pelvic health and your nervous system.

Gentle Movements for Pelvic Ease: Exploring Pelvic Tilts

1. Supine — Grounded Awareness for Pelvic Ease

Lie down and feel your pelvis resting on the floor. As you inhale, let your ribcage and belly expand as your low back gently moves away from the floor. As you exhale, guide your low back down toward the mat, grounding your spine without lifting your hips.

✨ Keep it subtle - it’s less about creating a big arch and more about feeling how your pelvis naturally responds to your breath. This version offers support and grounding - perfect if you live with pelvic pain or tension.

2. Tabletop — Buliding Pelvic Awareness

Come onto hands and knees. Practice your pelvic tilts without moving through cat and cow - see if you can move just the pelvis while keeping the rest of your spine still.

This helps you isolate the movement and notice how your pelvis can move independently from your spine.

✨ Many people find this tricky at first because we’re used to moving the whole spine together. It’s a great way to retrain awareness and control.

3. Seated — Perfect for Desk Breaks

Place your hands on your pelvis. As you inhale, move into an anterior tilt - tailbone slightly back. As you exhale, move into a posterior tilt - tucking your tailbone slightly under.

Notice how your breath feels as you move. Does the inhale naturally invite openness? Does the exhale help you soften tension?

✨ This is a simple, effective way to connect your breath, spine, and pelvis - even while working or driving.

4. Standing — Bringing Awareness Into Daily Life

Try gentle pelvic tilts while standing. Place your hands on your pelvis and explore small anterior and posterior tilts.

Keep the movement tiny and soft - you’re not forcing a big shift, just exploring how your pelvis moves when you stand, walk, or move through daily life.

✨ This helps you translate the awareness you build on the mat into real-life posture and movement patterns.

Bringing It All Together

As you move through your day, start noticing:

• Where is your pelvis in space when you sit, stand, or drive?

• Do you tend to tuck your pelvis under?

• Or do you live in a constant anterior tilt?
  

This awareness is powerful. You can share what you notice with your pelvic floor physical therapist to explore possible imbalances together.

Sometimes a constantly tucked pelvis can relate to a protective pattern in the nervous system, or a constantly anterior pelvic tilt can be due to muscular imbalances like a tight psoas. Everyone’s body has its own story - and when you start tuning in, you begin to understand the story your body is telling you.

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This work isn’t about perfection. It’s about curiosity - getting to know your body and helping it unlearn patterns that may be contributing to pain or tension. Awareness is the first step toward healing.

Your body can learn that it’s safe to move again. This takes time - but every little moment of awareness counts.

If you’d like more small, gentle practices for your pelvis, download this month’s free [Pelvic Relief Bingo Card] — you’ll get 25 small things you can do to ease pelvic pain and reconnect with your body 💗

Tell me, what did you learn about your body today?