For crying out loud!! I wish, Wish, WISH I had learned about the structural support of the pelvis as a young dancer, or heck even upon becoming a human being. Today I'm sharing a vital key in erasing chronic pain and re-centering your body! Have you ever wondered how you can transform stiffness or pain? Want to improve the quality and coherency of your motion and rest? Check out today's article!

 Help your friends out of pain and share the article on social media via the share buttons below!


The pelvis is the foundation for our structural support. It orchestrates and distributes the force through our two legs to our one spine and is the base of our spine and midline's connection with the ground. All too often pelvic integrity is compromised by larger than necessary ranges of motion, poor sitting habits, and lack of awareness.  When we fall out of touch with our pivotal axis of structural support, the body slowly begins to signal dysfunction. We can reclaim stability, coherence, and balance by growing awareness and kinesthetic sensation of a centered pelvis.

Recently, I've been describing centering pelvis in motion as a plant pot, full of heavy soil. The midline grows and moves out of this pot of soil. Although the pelvis is dynamic in motion (sometimes the soil moves inside the pot), it provides a voluminous grounding and centering response, just like the pot of soil does for the growing plant.



1. Disrupted Proprioception: Your body’s ability to sense where it is in relationship to itself is called proprioception. Good proprioception promotes the health of our internal organs, the nervous system, and overall coherency. Well functioning proprioception messages us to move when we are over-taxing internal organs or other bio-intelligent tissues of our bodies. Disruption in proprioception will inhibit self-regulating responses that keep us out of pain and precarious positioning.

2. Ouwie Jaw: When the pelvis is not centered, it causes the opposite end of the midline- the head, neck, and jaw to try and stabilize the entire system. Enter TMJ, Chronic Headaches, and Neck Pain. 

3. Injury: Over time, pelvic instability can lead to “mid- and low-back pain, hip-socket tension, knee and ankle problems, TMJ and jaw pain, pelvic and groin pain, difficulty breathing, shoulder pain, sexual dysfunction, difficulty walking, inability to stand and bear weight on both feet, and even headaches and dizziness.” -Liz Koch Core Awareness: Enhancing Yoga, Pilates, Exercise, and Dance



1. Practice The Being Pose. Sense your two ilium bones (pelvic bones) resting on the floor. During the course of your practice, your pelvis may unwind and slightly shift the way it is resting on the floor. Also, in the Being Pose, place your awareness on the soles of your feet. Listen for the exchange between the soles of your two feet on the floor and your sacrum redistributing gravity between the two sides of your pelvis.

2.  Have a professional movement coach look at your pelvis and customize a program connect you with centered pelvis. A good quality professional will guide you in building your own somatic awareness as well as muscular coordination.

Here's a Quick Somatic Exploration to Try:
When you are sitting, tune into your sit-bones and notice if you are favoring one side or the other. Are you sitting with your legs crossed? If so, what happens in your ilium bones (your pelvic bones) when you do that?


3. Read Liz Koch’s Core Awareness: Enhancing Yoga, Pilates, Exercise, and Dance. Chapter Three is titled “Centering the Pelvis” and is a great resource for further reading. You can buy Liz's book here.

    Report which of the three ways you try to Center Your Pelvis in the comments section below!  And GET A FREE PDF of this entire post. Formatted for you to Print Out and Save to your Computer as you wish!


Report which of the three ways you try to Center Your Pelvis in the comments section below! And GET A FREE PDF of this entire post. Formatted for you to Print Out and Save to your Computer as you wish!