Pelvic Tilt

As your practice of Iron Shirt continues and your attention is focused to the sacral area, the pelvic tilt is used. This is accomplished by strongly pushing against the wall at the sacral area while maintaining the other structural details. As you strongly push back to the wall, your spine will arch slightly more, and you will feel the muscles around the sacrum become very firm. As this happens, it is very important to feel that you are also stretching the sacrum further down the wall. (Fig. 3.3) If you are doing this properly you will feel a strong force around the sacrum with only a small added arch in the lower spine.

8. Middle Back

To insure that this pelvic aligning does not arch the middle spine, maintain the pelvic tilt position, and push back gently but firmly the back lower ribs, simultaneously lifting them slightly higher up the wall. During this procedure you will feel the middle and lower back lengthen. (Fig. 3.3) This is the work of the psoas muscles.

9. Head/Neck/UpperBack

Remain in the pelvic tilt position and bring as much of the upper spine as fiat to the wall as possible without strain. Maintain the head as if it is being gently pushed back from the upper lip and simultaneously lifted by its crown. (Fig. 3.3) Again, for many people the head held in this way will not touch the wall. This is usually because of excessive curvature of the upper spine, which can be eliminated by practice of the Iron Bridge, the Backbend and Door Hanging. (The Iron Bridge is described subsequently in this chapter; see Chapter 4 for descriptions of the Backbend and Door Hanging.)

10. T-11 Thrust

When Chi energy is brought to the adrenal energy center (the T-11 point, located at the top of the kidneys at the point of the adrenal gland, or at the bottom edge of the rib cage at the spine) and packed in the kidney area, it is necessary to lean forward and thrust the T-11 area back. To feel this on the wall, simply keep the T-11 area firmly pressed against the wall and round the rest of the spine above this point away from the wall, while maintaining the other alignment principles. By practicing against the wall in this way, it is possible to feel this thrust very strongly, as when practicing with a partner pushing at that point.

Pelvic Tilt With Wall
Fig. 3.3 Pelvic Tilt

11. Shoulders

Place the arms in any one of the arm positions as described in the first four Iron Shirt exercises in this chapter . Then move the shoulder blades firmly back to the wall so that the whole area of each shoulder blade is in firm contact with the wall. Now round the shoulders for ward, feeling the shoulder blades move away from the wall, until just the spine and, if possible, the area between the inner edges of the shoulder blades remain on the wall.

12. Head/Neck (C-7, the Base of the Neck, and C-1, the Base of the Skull)

After rounding the shoulders forward, push back gently, but firmly at C-7, the bone at the base of the neck, and at C-l, the bone at the base of the skull. The chin will tuck in as you do this. When bringing the Chi to these two points, you will drop the chin, bringing it closer to the chest. Even when pushing strongly neither point will touch the wall. Until that point in the exercise is reached, however, push back less strongly (particularly at C-7) to insure that alignment with the upper spine and neck remains correct. (Fig. 3.4) If done properly, pushing back at C-7 after rounding the shoulders forward will increase the rounding of the shoulders, and you will feel that the shoulders have become "locked" in place.

13. "Locking" the Structure

Lock the knees and do not move them. As you concentrate on the knees, they will feel as though they are simultaneously being pushed in and out. Then push the knees outward. You will feel a spiraling effect from the knees to the ground as if your legs were screws being screwed down into the earth. In Embracing the Tree, similarly lock the arms, but do not move them. Feel that the elbows are simultaneously being pushed in and pulled out as if the arms were screws being moved by the spiraling action of the forearm. You can also feel this locking action of the elbows and the knees if you imagine that you are straightening the joint, but without actually doing so. Locking these joints greatly improves strength, stability and Chi flow. Practice the Wall Stance and the Embracing the Tree posture for a while, until you can feel you are able to hold the position.

Posture Spine

Normal Spine Side View Backview

Pull Spine with Tilted Sacrum

Fig. 3.4 Spinal Alignement

Normal Spine Side View Backview

Pull Spine with Tilted Sacrum

Fig. 3.4 Spinal Alignement

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Heal Yourself With Qi Gong

Heal Yourself With Qi Gong

Qigong also spelled Ch'i Kung is a potent system of healing and energy medicine from China. It's the art and science of utilizing breathing methods, gentle movement, and meditation to clean, fortify, and circulate the life energy qi.

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  • savanna
    Where do i feel pelvic tilt?
    8 years ago

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