Maintaining Posture Pilates neutral pelvis

Finding a neutral (natural) position for the pelvis is one of the first lessons of Pilates. Lie on your back with knees bent, in line with your hips, feet flat on the floor a comfortable distance from your buttocks. Place the heels of your hands on your hip bones, fingers on your pubic bone. Tilt your pelvis up, so your lower back presses into the ground. Then roll your pelvis under so your lower back arches away from the floor. Now try to find a middle place, between flexion and extension, where your hip and pubic bones (and hands) are level. This is neutral. Practice lying, standing, and sitting in neutral.