Your tailbone lengthens in the direction of your heels as
your pubic bone moves toward your navel and your navel extends toward your heart.
Begin with a slight pelvic tilt (
pubic bone moves toward navel), press feet into the floor, lift hips up to knee height (or as high as your flexibility allows), contract (squeeze) your glutes (butt), hands and arms press into the floor for additional hip height and thoracic / spinal extension.
If you continue to breathe like this, you'll find that the base of
your pubic bone moves back at the top of the inhalations and your tailbone gently curls under at the end of your exhalations.
Not exact matches
Some women try placing a flashlight or headphones near their
pubic bone, in an attempt to encourage the baby to
move head down.
She just sat on my
pubic bone for hours and
moved down by a hair's breath with each contraction.
Gradually you'll notice that as you inhale, the breath
moves down, and the front body — from the
pubic bone up to the top of your sternum — subtly expands,
moving your spine in the direction of a backbend.
Standing and walking with your tailbone tucked under - again this is encouraging the tailbone and sacrum to
move toward the
pubic bone with similar effects as above.
Chest and Torso:
Move awareness to the heart center between the breasts, right breast, space between the breasts, left breast, space between the breasts, to the navel, and down to the
pubic bone.
When
moving in - out of the pose: On the Exhalation progressively contract your abdomen from the
pubic bone toward the navel; on the Inhale gradually release the contraction form the navel to the
pubic bone.
However, we don't have any
bones at the front of the abdomen, so instead, the abdominal muscles overlap via layers of fascia and connective tissue (9) to form a thicker midline structure - the Linea Alba or LA (25)- which runs from your breast
bone (the xyphoid process) to your
pubic bone, providing a strong lever from which these muscles can generate force to
move or stabilize the spine and abdominal contents.