Delicious sacral space

The sacrum is the bottom part of the spine - the last five vertebrae actually, though these are all fused and form one very special and triangular bone. Many efferent nerves of the parasympathetic nervous system exit through the small holes in this bone. And the triangular sacrum itself articulates with the two wings of the pelvis at the sacroiliac (SI) joint - though this joint is mainly fused there is some movement.

Many people get low back pain around this area. Possibly because this SI joint has gotten out of alignment. And also because the 1st bone of the sacrum S1, can become fused with the 5th of the lumbar L5, in a process known as L5 sacralisation.

L5 sacralization is a common anomaly, where usually the L5 vertebral body becomes incorporated into the S1 vertebral body. It is a a benign process but it can cause pain.  Usually the 5 Lumbar vertebrae (backbones between the chest/ribs and the hips) are separate, distinct bones but sometimes the bottom lumbar vertebra (#5) tries to fuse with the sacrum. It's not completely separate, but it's not completely fused (usually) like the other bones in the sacrum. It's like it has lost space.

Perhaps this is because it is so easy to put undue pressure on the sacrum and SI joint - that's why I teach student to sit on blocks with the knees raised above the hip bone, so that they are not 'sitting' on their sacrums.

But you can use blocks to create a wonderful re-articulation and opening of the SI joint - see the picture above where, if you look, i am using a standard brick-block on its end, carefully placed beneath the triangular sacrum bone (behind the pubic bone) and resting the whole weight of my body on the block.

You need the right type of block (see left) and this needs placing carefully beneath your sacrum as you lift yourself up into dwi pada pittam.

Initially rest on this with your feet on the floor, and feel the block settle gently beneath the sacrum adjusting the position of the block if you need to.  Peform the posture in front of a wall (see top photo) as you will need its support for your feet in a minute.

The second similar block is then placed, on its long side, against the wall in front of you.  Again a little adjustment is needed to make sure that you are of good enough distance away from the wall so that, in a minute you can extend your legs and rest your heels on the block. Take your hands beneath you and interlance them, pushing your hands away from your shoulders, towards your feet and lift up onto your shoulders. (see right)

With the distance sorted, extend one leg then the other slowly and rest your heels on the flat edge of the block. The feet need to be together and the legs straight. Zip up through the inner calves, feel the lower end of the femur turn out radially and the inner top of the femur turn inwards so that you feel your seat bones spreading. Rest here, with your toes pointing up to the ceiling and gravity pulling your sacrum into the block.

This posture is just beautiful for moving the S1 away from L5 and creating a sense of space in this important area of the body.

NOTE: this, and the other yoga postures I suggest on this blog, is best performed under the one on one tuition of a skilled and trained yoga teacher. This is a particularly strong posture and you could damage your back unless properly guided.

Find out more about Sue Tupling's yoga at MyYoga website.