If the gluteal muscles are not working appropriately when the pelvic floor muscles contract, the result becomes net movement of
the tailbone towards the pubic bone, resulting in a much less effective action of the pelvic floor.
The usual sequence that I use is to pull
the tailbone towards the pubic bone.
Engage the core muscles and lengthen
the tailbone towards your heels as if someone is pulling the spine.
This is where I introduce my terminology which is «lengthen the tailbone down (or sometimes I say imagine pulling
the tailbone towards the pubic bone), pull the navel in and up as the ribs pull into the midline, broaden through the collarbones, feeling the shoulder blades spreading across the back.»
Adjust your posture so that your heels move closer to the floor and
tailbone towards the ceiling.
Raise
your tailbone towards the pubis on inhalation in a way that you can feel a pull at the navel.
Feel the chest move forward and up through the gateway of the shoulders as you lengthen
your tailbone towards your heels.
Lengthen
your tailbone towards your heels as your squeeze your quads.
Lengthen
your tailbone towards your heels and then slightly curl it up between your legs towards your pubic bone.
Not exact matches
Inhale and curl your
tailbone under, scooping the abdominals in, and roll down
towards the mat.
Feel your
tailbone lengthen
towards the ceiling.
Imagine your
tailbone extending
towards the ceiling.
(make sure your hips are lifted and the
Tailbone down, lengthening down
towards the heels).
As you exhale, bend your knees and press your buttocks out as if you were about to sit on a chair (keep the
tailbone tucked
towards the floor and keeping the back straight and long.
Tuck your toes under (keep the feet hip width apart and pointing forwards with heels lifted) and as you exhale lift the knees away from the floor (keeping a slight bend) lengthen your
Tailbone bringing your sitting bones up
towards the ceiling.
Lengthen your
tailbone down
towards the earth, inhale and slowly start to peel your chest off the floor.
Elongate your spine as if a string was pulling the crown of your head
towards the roof and another was pulling down from the
tailbone to the ground
With your hips facing forward, see if you can gently lengthen the
tailbone down
towards the mat to find a neutral positioning of the pelvis.
The hands should be turned so the fingers point
towards your
tailbone.
Tuck your
tailbone down facing
towards your heels in order to work the lower abdomen.
Press strongly through the raised heel and lengthen through the crown of your head, keeping the
tailbone pressed
towards the pubis.
Bring the
tailbone and pubic bone
towards each other, but do not suck in the abdominals: Lift them.
One thing that I also find useful, is to teach that the action of the buttocks in backbends and in poses like Vimanasana is: buttocks firm and «pointing» / lengthening
towards the back of the knees (or heels), rather than buttocks firm and squeezing in
towards the
tailbone.