pel•vis: the large bony structure near the base of the spine to which the hind limbs or legs are attached in humans and many other vertebrates
Regardless of your sex, your pelvis is a pretty chunk of bone. Sometimes referred to as the pelvic bowl, it’s so important to know what your pelvis is doing! Where are you holding some tension? You tooching your booty ala Tyra Banks (love me some ANTM…)? Tucking your bum? Got mommy/nanny hips from carrying around littles on a hip? These are the things to start getting in touch with.
Let’s also make note of some bony landmarks: ASIS and your sacrum. SO - the ASIS are the hip bones that protrude from the FRONT of the pelvis meaning they are on the front of your body, not the sides. So if I ever tell you to find your hip bones or your ASIS, go to the front of the body, not the classic hands on hips. The sacrum is the wide, flatter bit of the pelvis that you feel when lying on your back - in-between the base of the spine and your tailbone. When relaxing in neutral in semi-supine, really focus on relaxing this bit of the pelvis into the mat, imagining things getting heavy and wide (here it’s ALL about a wide pelvis).
Term-wise, two biggies to know: neutral and imprint.
A neutral pelvis refers to neutral alignment - when in semi-supine the sacrum is flat and heavy on the mat, ASIS (hip bones) and pubic bone form a triangular plane that is level/paralell to the floor, with a small space in the small of the back (part of the natural curves of a neutral spine).
In imprint the pelvis is tilted by a contraction of the abdominals (and no glutes!). In semi-supine the abs pull the ASIS toward the rib cage, closing any gap between the low-back and the mat - think of squish a grape with your low back, using your abs to do the work of tilting.
Give it some extra attention tomorrow morning, enjoying some stretching centered around this incredibly powerful center of the body.