Bad posture pelvic tilting forward

Yoga Discussion General Yoga
#1

Hi,
I am new to this site and new to yoga aswell.
I have a problem that I hope someone can help me with.
I have really bad body posture. My pelvis is tilted forward that makes my belly pop out making me look 6 months pregnant even though I am a male! My shoulders are rounded and head is jutted forward.
This makes it really hard for me to breath in the right manner. I am constantly sucking in my belly thus further impairing my breathing.
I have tried Alexander Technique and Rolfing without any sucsess.
Please can someone give me some excersices to do that can sort this problem out. I read somewhere that it is something to do with the iliopsoas muscles. Please can someone assist me.

Thanks Naz

#2

Correct. Iliacus and Psoas together attach to upper end of thigh- track across the pelvic rim and attach to the anterior portionso f the lower lumbar vertebra. To level the pelvis, the gluteal muscles and abdominals need to take a more active stabilizing role. Standing with your feet aligned under the hip sockets, bend the knees. Tuck the tailbone under, gently firming the buttock and lower abdominal muscles. The posterior waistline will move back and the “bowl” of the pelvis will level. Now maintain this as you straighten the knees and return to standing. You may feel more “grounded” as the pelvis is the gravitational center of the body.

Hope this is helpful to you. Try doing it looking at yourself in the mirror (from the side). Ideally, the hips will center over the knees and the knees center just in front of the ankle bones.

Namaste,
Chandra

#3

Hi,
thank you for your information.

I have found that over the years my body has stiffened up that now i find it difficult to do this and stretch to my normal height.
whenever i try any of these excerises i normally end up restricting my breathing because if i dont then with each breath my belly will pop out to a huge degree.
when i sit on my knees and do the forward posture were my belly is now touching my thighs and my head is prostration on the ground and then i do the reverse were i feel a strech in my thights this will temporerily help. I feel really compressed around the spine and shulders though. If they could be loosened then maybe all this would be easier for me and in the long tuurn correct my posture.
Do you have any other good excersises to correct pelvic tilt.

regards,
Ahmir