Get the best Yoga Tips at Yoga Divinity

Originating at the spinal column, the 2 psoas muscles, psoas major and posas minor, are found on either side of the lesser back. The psoas significant flexes the hip, while the psoas small flexes the lesser spinal column, or lumbar. According to Liz Koch, yoga trainer and author of ‘The Psoas Book,’ the psoas muscle is the trick to structural security in general, and certain yoga postures are specifically valuable for extending, launching and enhancing awareness of the psoas muscle.

Constructive Rest Position

Begin releasing your psoas muscle with this simple, gravity-aided pose. Lie down on your back and flex your knees to a 90-degree angle from your body, placing the feet flat on the floor at hip width and resting your arms at hands. Breathe deeply and turn your awareness to the weight of your bones, allowing gravity to draw your body downwards and breathing to release any stress or tightness. As your psoas muscle launches, your weight will distribute more uniformly throughout your body. Return to this constructive rest position at any time during your practice in order to remind yourself of the sensation created by a tension-free psoas.

Active Supine Stretch

From the useful rest position, draw your right thigh to your chest and caress your right leg to your body. Gradually move your left leg far from the hip, breathing and maintaining awareness of the softening feeling in your hip outlet and the stretch to your psoas. Repeat on the left, keeping in mind to breathe and returning instantly to the useful rest position if you experience pain in your lower back.

Modified Pigeon Pose

A advanced yoga stretch for the psoas muscle is the modified pigeon position, or Eka Pada Rajakapotasana. Starting on your hands and knees, draw your right knee forward and rest your leg on the floor in between your hands. Release your right butt to the floor. Next, extend the left leg behind you while keeping your hips squared to the front. Use a boost or stacked blankets to support your right buttock, if essential, don’t strain to reach the floor. Breathe into this position while keeping square, forward-facing hips. Repeat on the left. Again, if you experience any discomfort in your lower back, return to the useful rest position.

Tree Pose

Tree pose, or Vrksasana, is a standing position that concurrently reinforces balance and core stability while releasing and stretching the psoas. Start in mountain posture, or Tadasana, standing directly and gazing forward with the feet securely planted hip distance apart. Bring your weight into your right foot without turning into the right hip, and lift your left foot, placing the sole of the foot as high as you can on your right leg. Keeping the hips square to the front, balance in this position while breathing into and softening any stress you could feel in your left hip socket and keeping a strong right leg without locking the right knee. Hang on to a wall or chair in order to focus your energy on the psoas muscle and maintain correct kind.