Virabhadrasana I Warrior Pose I
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.3 poses to awaken your psoas
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february 2017yogajournal.comANATOMY
practice well
PHOTOS: RICK CUMMINGS; MODEL: CAITLIN ROSE KENNEY; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: ALO; BOTTOMS: LULULEMONUtthita Parsvakonasana Extended Side Angle Pose
Similar to Warrior Pose I, this asana helps to strengthen the psoas of the front leg while
stretching the psoas of the back leg. To move into the pose from Warrior I, turn your
back foot so it’s parallel to the back edge of your mat—aiming for heel-to-arch align-
ment—bring your front elbow to your front thigh, and extend your top arm over your
head, toward the front of your mat. Now attempt to press the front elbow down against
your thigh by flexing your trunk to the side. Relax for a moment, then attempt to lift
your quad straight up against your elbow. Finally, combine the two actions simultane-
ously. Neither your trunk nor your thigh will move in either of these actions, but you
will feel your psoas muscle isometrically engage in your pelvis.