Yoga_Journal_Singapore_FebruaryMarch_2017

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february / march 2017

yogajournal.com.sg

Virabhadrasana I Warrior Pose I

Warrior I helps to strengthen the psoas of the front leg while stretching the psoas

of the back leg. Come into the pose as you typically would: feet 3 to 4 feet apart,

back toes turned to a 45-degree angle from the back edge of your mat, with

heel-to-heel alignment, front knee tracking over your second toe, arms raised

skyward. Then, imagine lifting your front knee straight up toward the sky, as if

you were flexing your hip. You won’t actually be able to lift your knee, but this

action stimulates the psoas to contract, which should help you feel the pelvis

stabilize. Hold this pose for 5 to 10 deep breaths on one side, and then repeat on

the other side.

ita Parsvakonasana Extended Side Angle Pose

to Warrior Pose I, this asana helps to strengthen the psoas of the front leg

tretching the psoas of the back leg. To move into the pose from Warrior I, turn

ack foot so it’s parallel to the back edge of your mat—aiming for heel-to-arch

ent—bring your front elbow to your front thigh, and extend your top arm over

ead, toward the front of your mat. Now attempt to press the front elbow down

your thigh by flexing your trunk to the side. Relax for a moment, then attempt

our quad straight up against your elbow. Finally, combine the two actions

neously. Neither your trunk nor your thigh will move in either of these actions,

u will feel your psoas muscle isometrically engage in your pelvis.

Paripurna Navasana Full Boat Pose

While most of us think this pose is all about the abs, quite a bit of the work also

happens in the legs and the psoas. In fact, Navasana is a great way to strengthen

the psoas isometrically. Sit tall on your yoga mat with your knees bent and feet

flat on the mat. Place your fingers on the floor to either side of your hips and

use that light traction to lift your chest. Exhale and lift your feet off the floor so

that your thighs are angled about 45 to 50 degrees relative to the floor. Stretch

your arms alongside your legs, parallel to each other. Press the heads of your

thighbones toward the floor to help anchor the pose and lift your sternum. Stay

here for 5–10 full, easy breaths.

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PHOTOS: RICK CUMMINGS; MODEL: CAITLIN ROSE KENNEY; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: ALO; BOTTOMS: LULULEMON

ANATOMY

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