I instructed variations of Malasana or full squatting in my yoga class last night. We followed these with what is often described as a supine squat aka Ananda Balasana aka Happy Baby pose. A student asked me to remind her why squatting is good and why in that supine variation. I replied with just one of many reasons why frequent squatting is not only good, but necessary – it keeps your pelvic floor appropriately toned and at its optimal length to support the weight of your pelvic and abdominal organs; and to efficiently regulate the opening and closing of your elimination and sex muscles. When these functions are malfunctioning, incontinence and organ prolapse occur.
Picture the muscles of your pelvic floor like a hammock between your pubis (pubic bone) and sacrum (lowest section of spine). That hammock needs a certain amount of tautness to serve its functions. Such tautness is achieved when the sacrum is a certain length from the pubis. We do many things in life that shorten the distance between the pubis and sacrum, causing slack in the pelvic floor hammock. The human body will not allow muscles to remain slack, but instead will take up this slack by contracting or shortening the slacking muscles. A hypertonic pelvic floor muscle is a weak muscle. If you, like many people, habitually tuck your tailbone under as a conscious or subconscious postural choice; if you are a butt squeezer/clencher for “fitness” reasons; if you’re a yogi who drops your tailbone at the drop of a cue; if you sit more on your tailbone than your sitting bones in your car or on cushioned furniture – couches, love seats, easy chairs, recliners, futons, etc. – then you are moving your sacrum/coccyx forward into your pelvic area and shortening its length from your pubis. Over time, the result of this positioning of your sacrum in relation to your pubis will cause your pelvic floor to malfunction.
There are two simple but not necessarily easy ways to bring your pelvic floor back to the right length. First, change how you position your skeleton by creating a neutral pelvis, using bony markers as guidance. Line up your pubic symphysis (the prominent bony center of your pubis where the two halves of your pelvis meet) with your pelvic bones aka anterior superior iliac spines (ASIS) evenly in the frontal plane. I describe how it looks in three orientations:
- When standing with these bones even in the frontal plane, if you pressed your pelvis against a wall, your pubis and ASIS would both be touching the wall. If your pubis touched first, then you are posteriorly tilting your pelvis and moving your sacrum deeper into the pelvic cavity. You are butt tucking.
- When supine, you could lay a board on your pelvis and, assuming your could move the flesh out of the way, all three bony markers would be flush to the board. If only your pubis is touching, then you are tucking your butt and will also notice that this results in a flattening of your lower spine against the floor.
- When prone, the three bony markers will be pressing evenly into the floor. If your pubis is pressing more than your pelvic bones, then you have moved your sacrum/coccyx forward.
This image, borrowed from my teacher Katy Bowman, shows a side view of the pelvis. The orange line represents the wall, board, or floor in the above examples. You can see how the pelvic bone and the pubis are positioned in relationship to each other in the frontal plane. You can also imagine how a butt tuck would send the tailbone deeper into pelvic space, causing the pubis to push forward of the ASIS. This would shorten the pelvic hammock.
In this image, also borrowed from KB by way of Leonardo da Vinci, shows a neutral pelvis in relation of the rest of the lower skeleton. Note how the lower of the orange dots at the front of the pelvis would come forward if this skeleton were to tuck its butt, taking these bone markers out of neutral alignment.
The second way to optimize the length of your pelvic floor muscles is the increase the strength of your gluteal muscles. Because of how/where your glutes attach to your pelvis, these muscles, when they are strong and fully innervated, will keep your sacrum pulled back out of your pelvis maintaining proper pelvic floor muscle tone and length – provided you are not undermining them by tucking your butt or posteriorly tilting your pelvis.
Frequent squatting – multiple times per day, throughout your day – will train your sacrum to stay where it belongs and will strengthen your gluteal muscles. How can you add more squatting to your day?
- The best way I know is to build or install a squatting platform over your toilet. I installed Nature’s Platform in my bathroom and now I squat a minimum of how many times per day that I eliminate.
- I use a standing work station to write & study and take frequent squatting breaks, in addition to my bathroom squatting breaks
- Squat to perform household tasks – even if it’s just for a minute. I bring the cutting board onto the kitchen floor and squat when I chop veggies; I squat when folding clothes; I squat when pulling weeds; I squat when I’m sitting on the floor reading.
- Add squats to your yoga practice or fitness routine
There are lots of variations in squatting and i do them all. If I am going into malasana or full bathrooming-type squat (not on my squatting platform because the back of the toilet inhibits this), I try to keep my shins vertical to the ground, my spine in neutral, and my tail untucked for as long as I can, but at some point as I get lower to the ground, my tail will tuck. If I am not going into a full squat, I work on the vertical shins, neutral spine, and really use my gluts to power lowering into and rising out of the squat.
Back to my student last night and Happy Baby, which appears like a supine squat, but is technically not a squat at all. Most yogis get it wrong in terms of the bony markers discussed above. Most posteriorly tilt their pelves, tuck their coccyges – which in the supine orientation would present as lifting the tailbone off of the ground, and flatten their lower backs. To achieve some of the benefits of the squat and as a good way to train your body away from this malalignment in prone postures, try to keep your tailbone down and your pubis and ASIS even in the frontal plane. I find it is easier to achieve this one leg at a time as in half happy baby pose.