Anterior & Posterior Tilt, Agreeable Posture, and Sitting
The Above Image Shows an Example of a Posterior Tilt.
1. Many individuals may have knowledge of Zen, while in a meditative sitting posture, and Padmasana (the Lotus Pose), simply from seeing it in media or perhaps someone they know conducts breath practice. The Lotus Pose may be more difficult for some individuals to conduct because of previous injuries, issues of comfortableness, not preferring to be seated on the floor, and so on.
2. This post will discuss the Anterior and Posterior Pelvic Tilt while in a sitting position. Prior, we discussed agreeable posture of the shoulders, back, and spine, this post is a continuation of that text in a little more detail.
3. When sitting, an individual should be comfortable, yet alert.
4. Some mediation traditions set more emphasis on the sitting posture than others, such as Zen, although the matter has more connectivity with no-mind/Universal Mind (concentration and awareness/see zazen also) than with the actual physical sitting posture.
5. Ancient texts reference postures that are considered more beneficial, such as the Lotus Pose. The Lotus Pose is quite beneficial, but can be a difficult pose for some to conduct. The reason for this difficulty is that a person must have an above-ordinary ability to keep open hips during practice, and this may not be likely for many.
6. The above being said, other postures can be engaged with for more comfort while remaining alert. This is beneficial for comfortable sitting while in longer durations and involves the pelvis.
7. It is supportive for the pelvis to be in a neutral position. In a neutral position, the pelvis is comfortably still, avoiding placed stiffness in the body and abnormal curving along the back or spine.
8. The Anterior Tilt, when seated or standing, is when the pelvic area is comfortably tilted forward creating a very slight, inward, and supportive curve in the back or along the spine. This creates a more supportive platform for the back or spine while avoiding the more strenuous, opposite action, the posterior tilt. Depending on the extremities of an anterior tilt, more than likely, discomfort will be felt.
9. If there's an uncomfortable feeling, then the pelvic area is tilted forward too much and should become more relaxed into a more neutral position with a comfortably aligned, agreeable posture spoken of in the previous post.
10. An extreme Posterior Tilt occurs when positioning the pelvic area in the opposite action of the anterior tilt and is caused by excessive slouching or slouching the shoulders forward, creating an outward, and unaccommodating curve in the back or along the spine. The pelvic area is not tilted comfortably forward while in the posterior tilt, but tilts backward, possibly creating strain on the back or along the spine. Depending on the extremities of a posterior tilt, more than likely, discomfort will be felt.
11. If there's an uncomfortable feeling, then the pelvic area is tilted back too much and should become more relaxed into a more neutral position with a comfortably aligned, agreeable posture spoken of in the previous post.
12. For breath practice, a reasonable and comfortable Anterior Tilt is supportive while sitting. When the pelvis is in a comfortable anterior tilt, the seating arrangement is much more accommodating.
13. When in a posterior tilt, sitting is occurring on the tailbone of an individual, establishing unnecessary pressure on the back and its muscles.
14. Remember, Breath Practice can be conducted while appropriately sitting on a floor/yoga mat or in a chair.
Additional Content: ResearchGate
Reminders
Understand that engagement with the above is of sole discretion. Refer throughout this program for some general considerations regarding breath practice and pranayama. Initially, searching for a local qualified guide may be most beneficial for a more personable monitored experience, especially considering the state of health or condition. Inquire with your licensed healthcare provider if there are any existing conditions that may not be conducive to practice, being that only a few are mentioned in this community or on this site.
This information is provided for general informational purposes and is not a substitute or definitive to replace physicians' care.