![]() But before we get into more about what the psoas does, it's useful to learn a little something about where it is. And when it's not functioning optimally, it can be a major culprit behind back pain and discomfort. The psoas (when functioning optimally) supports the healthy alignment of the lumbar spine, meaning it plays an important role in maintaining good posture. ![]() But that's not all! Heck, that's not even its main job! The psoas actually has a lot more to do with your spine than your hips. Ida Rolf famously referred to it as the "seat of the soul," but on a less esoteric level, the psoas is known for being a hip-flexor, meaning that when it contracts, it brings the pelvis and thigh closer together, making it a key player in many of our favorite asanas (and more mundane activities like walking). So why are yoga teachers so enthralled with the psoas? Can learning more about it really enhance your yoga practice? What's so fascinating about this muscle anyway (besides the fact that its name is ripe for anatomy puns: "Psoas I was saying." That's yoga comedy gold, right?). If you're lucky, you might even show up one day to find that your teacher has themed an entire class around the psoas (this is really a lot cooler than it might sound, I promise!). And here's how to do pigeon pose for an amazing hip stretch.Take enough yoga classes and at some point you're bound to hear your teacher give a shout-out to the psoas (or, when paired with the iliacus, "iliopsoas"). Bring your hands together at your heart center, take a big breathe in, really filling up, then exhale and let it go.įor more yoga action, try this beginner yoga flow from Val Verdier. Then shake out your arms and legs, and you're done with your standing series. Figure 4 chair pose (left): On an exhale, bring your left knee forward and cross it above your right knee into a figure four chair pose. On an inhale, reach arms overhead, shoulders down and back, top of your head reaching up.Ĥ. Bring your hands to your hips, then feel your left knee move back in space, left hip move forward, and bring your hands to heart center. ![]() Hug your left knee, give it a tug, then bring the sole of your foot either to your thigh or your calf, avoiding the knee. Tree pose (left): Now put all the weight into the right ball of your foot, inner heel, and outer heel-all four corners of your foot. Inhale, press into the left foot, hug your right knee, then step it down.ģ. Flex your right foot and press into your palms so much that your elbows want to move away from one another. Cross your right ankle over your left knee, just above it and sit back into a figure four. Figure 4 chair pose (right): Send your knee forward, but don't step down yet. Bring your hands to heart center and inhale as you bring your arms up (optional).Ģ. Send your right knee out so that you can feel your right hip pressed forward. Press into your whole foot and send the right sole of your foot to your inner thigh or your calf into tree pose. As you do that, hug your right knee into your chest and give it a tug. ![]() Tree pose (right) : While standing, press your weight into your left big toe mound, the outer edge of your heel, and your inner heel. Once the other side is finished, it's time for balancing poses.ġ. Inhale your left leg up into a downward dog split, then move into a low lunge, beginning the same flow on your left side. Plank: Put your hands down onto the mat, both feet back, shoulders over wrists into a plank pose.
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