Basic Pelvic Bowl Positions

Cap Kotz
2 min readMay 18, 2021

Where are your sit bones at this moment? Type pelvic bowl into a device search bar and click on images. Locate and select an image that identifies the sit bones by name. As you observe the pelvic bowl visual, visualize where your own sit bones are. You might not be able to feel the leg muscles as they attach to the sit bones, but start small. The first step is to visualize your sit bones as you move your pelvic bowl through the three basic positions.

In a seated position, visualize your soles. Then, sit forward until your pelvic bowl tilts and the sit bones point to the rear, behind you. In this position, take time to feel how you are sitting on the backs of your thighs. This is a common position for typing, texting, and driving a vehicle.

Next, scoop your pelvic bowl until the sit bones point forward. In this position, take time to feel how you are sitting on your butt muscles. This is what most people refer to as teenage or couch potato slouch.

Intentionally move your pelvic bowl from tilt to scoop, tilt to scoop, from tense typing to kickback and be indifferent. In its own way, each of these positions compromises your energetic flow by cutting off your core power. The pelvic floor is put on lockdown, and this effectively shuts you down.

Finally, sit on your sit bones. Observe your selected visual and position your pelvic bowl in a neutral position when the sit bones point directly down. Hang out in this position until you can feel your old, familiar pelvic bowl position pulling on you to return to the status quo. Next, allow your pelvic bowl to assume the more comfortable position of tilt or scoop. Over time, increase returning to neutral when your pelvic bowl seeks the chronic habit of tilt or scoop. As your pelvic floor gets increasingly activated, explore pelvic bowl movement to music for the fun of it.

Cap Kotz

Writer and Story Mapping Guide, I follow the life path no matter how challenging.