your practice
ANATOMYVirabhadrasana 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 about one metre 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 stabilise. Hold this pose for 5 to 10 deep breaths on one side,
and then repeat on the other side.Utthita 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 alignment — 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 simultaneously. 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.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.
78
may/june 2017yogajournal.com.au3 poses to awaken your psoas
PHOTOS: RICK CUMMINGS; MODEL: CAITLIN ROSE KENNEY; STYLIST: JESSICA JEANNE EATON; HAIR/MAKEUP: BETH WALKER; TOP: ALO; BOTTOMS: LULULEMON