Pelvis
The crossroads or connection of the upper and lower halves of the body; where spine sits, legs hang, organs are cradled, and energetic centers reside.
Ilium
The large, wing-like bone creating the broad sides of the pelvis; what you feel when you put hands on your ‘hips’; one of three bones that make up each side of the pelvis.
Ischium
The bone forming the lower and back part of the pelvis; contains the ischial tuberosity (sitting bones); one of three bones that make up each side of the pelvis.
Pubic Bone (Pubis)
The bone at the front of the pelvis; meets at the pubic symphysis; one of three bones that make up each side of the pelvis.
Acetabulum
The deep, cup-shaped socket where all three pelvic bones (ilium, ischium, pubis) fuse together; receives the head of the femur to create the hip joint.
Hip Flexion
Bringing the thigh toward the chest; reduces the angle at the front of the hip (e.g., every forward fold, lifting leg).
Hip Extension
Taking the thigh backward; increases the angle at the front of the hip (e.g., all backbends, warrior I back leg).
Hip Abduction
Taking the leg out to the side, away from the midline (e.g., wide-legged poses, warrior II).
Hip Adduction
Bringing the leg back toward or across the midline (e.g., bringing legs together, eagle pose).
Lateral (External) Rotation
Turning the thigh outward so the knee points away from midline (e.g., lotus, warrior II front leg, most hip-opening poses).
Medial (Internal) Rotation
Turning the thigh inward so the knee points toward midline (e.g., eagle pose, cow-face pose).
Iliopsoas
The muscle group consisting of psoas major, psoas minor, and iliacus; the most powerful hip flexor; the only muscle directly connecting spine to legs; spans the area of mula bandha, uddiyana bandha, and the lower three chakras.
Psoas Major
The main muscle of the iliopsoas group; originates on lumbar vertebrae, runs through pelvis, inserts on inner thigh bone; primary hip flexor; often called the ‘muscle of the soul.’
Psoas Minor
The smaller, thinner muscle of the iliopsoas group; about 40% of people don’t have this muscle; runs alongside psoas major.
Iliacus
The fan-shaped muscle of the iliopsoas group; originates on inner surface of pelvis, joins psoas major tendon.
Piriformis
A small but mighty muscle attaching from sacrum to greater trochanter; crosses both SI joint and hip joint; primarily externally rotates the hip; the sciatic nerve runs next to or through it.
Deep Six Lateral Rotators
Six small muscles beneath the glutes that externally rotate the hip: piriformis, gemellus superior, obturator internus, gemellus inferior, obturator externus, and quadratus femoris.
Gluteus Maximus
The largest muscle in the body; creates the shape of the buttocks; primary function is hip extension (bringing leg backward); powers backbends.
Gluteus Medius
A hip muscle crucial for hip abduction (lifting leg to side) and stabilizing pelvis when standing on one leg; essential for all standing balances.
Gluteus Minimus
The smallest and deepest of the three gluteal muscles; assists with hip abduction and internal rotation; works with gluteus medius.
Adductors
Five muscles on the inner thigh that bring the legs together toward midline: adductor longus, adductor brevis, adductor magnus, pectineus, and gracilis.
Muladhara Chakra
The root chakra located at the pelvic floor; associated with survival, grounding, and stability; one of the energetic centers within the iliopsoas span.
Svadhisthana Chakra
The sacral chakra located in the sacral/pelvic area; associated with creativity, sexuality, and emotion; one of the energetic centers within the iliopsoas span.
Manipura Chakra
The solar plexus chakra located at the navel/upper abdomen; associated with power, will, and transformation; one of the energetic centers within the iliopsoas span.
