The ischial tuberosity are the two bones of the pelvis that you sit on.
Each half of the pelvis is composed of three bones, the ilium, the ischium and the pubis, that have fused together during development. The topmost bone (the one that forms the pelvic rim) is the ilium. When you put your hands on your hips, they are resting on the iliac crest.
Side view of pelvis
Pelvic Anatomy Sacro-iliac Joint: This video gives a good 3D rotational view of the pelvic bones, as well as describing a reason that we are stiffer in movement as we age.
The spinal column is separated into 5 sections. Seen from the side, a human’s healthy spine has two curves resembling the shape of the letter “S”.
The head rests on top of the spine at the atlanto occipital joint.
The cervical (neck) (red color) / C 1-7 has an inward curve. Arteries that carry blood to the brain pass through openings in the side of the cervical vertebrae. The flexible neck supports the head, which is like a bowling ball. The head balances on the first cervical vertebra called the atlas and pivots on the second vertebra called the axis.
A head neck joint has two joints. The atlanto-occipital joint and the atlanto-axial joint.
Atlas (C1), and Axis (C2) vertebrae
Knowing how the cervical vertebrae function is important to understand how your head and neck moves and stays in proper alignment.
The thoracic (chest) (blue color) / T 1 – 12 has an outward curve. This area of the spine is very stable. The vertebrae are attached firmly to the ribs and sternum (breast bone).
Lumbar (abdominal & lower back) (yellow color) / L 1 – 5 has an inward curve. These vertebrae are able to move and flex. Sometimes people are born with a sixth vertebra in the lumbar region
Sacral (buttocks) (green color) / S1-5 fused into one has an outward curve. They are at the base of the spine and form part of the pelvic area.
I have done easy yoga stretches for the last several days. Now I plan to work on a New Years Yoga Challenge by Esther Ekhart. The challenge is to do 10 Sun Salutations in a row. Surya Namaskar, the Sun Salutation, is a series of 12 postures (asanas) performed in a single, graceful flow. The original challenge starts with one Sun Salutation on the first day. Two Sun Salutations on day 2 and so on… building up to 10 in a row.
This challenge gives a good goal and structure for making slow changes to build strength, stamina and flexibility. My goal is to do the 10 Sun Salutations, but I will break the challenge into smaller steps. I will also modify the poses to easier versions, as Esther’s example is by someone already flexible. Ultimate goal is to do the full 10 Sun Salutations with good flexibility and strength. It’s a big goal. I’m also going to attempt to talk my husband into joining in. That may be the biggest challenge. LOL!
First… I will review and learn the asanas, then begin to put them together into one complete Sun Salutation. Next I will begin the original challenge, but will proceed as slowly as necessary in order to do the 10 in a row without strain.
Here is the Sun Salutation challenge:
Will continue learning about the human skeletal system, as visualizing and understanding the bones will help achieve proper form and posture.
That is my modified slowed down challenge. Maybe you want to try this too. There will be upcoming posts that will follow along with my learning and progress.
