Asana yoga classes are an excellent way to connect with and increase awareness of the body. In yoga class, it’s common to hear anatomical terminologies used to refer to the body, particularly in identifying muscle groups, bones, and joints.
The average student has likely heard about the iliopsoas at least once in a class.
Iliopsoas – Definition
Iliopsoas is the combined psoas-iliacus muscle. The iliopsoas is the strongest hip flexor muscle. It originates in the upper vertebrae of the lower lumbar spinal column and attaches to the lesser trochanter (a small prominence near the head) of the leg bone.
The lumbar muscle is the only one that connects your lumbar spine with the lower body. This has a major impact on your posture and performance, including in Yoga.
The Psoas facilitate hip flexion or draw the thigh towards the spine. The Psoas is activated by postures like Bakasana and Navasana, which require deep hip flexion.
If the psoas muscles are tight, you may feel it in backbends such as Ustrasana or Setu bandhasana. The lumbar spine will be hyperextended. To lengthen the Psoas, consider postures that stretch the front line. Consider a pose where the front of your thigh moves towards the front part of your abdomen. Or, more subtly, use the Psoas as a way to keep the pelvis neutral.
Sign up for the 30-Day Yoga Challenge if you want to learn more. Regular and consistent practice can help you increase your flexibility and strength.
Let’s look closer at the poses below that will help strengthen and lengthen the Psoas.
Low Lunge or Anjaneyasana
This low-lunge is a posture that can be done with ease and helps lengthen the Psoas in the back leg. The front leg should be forward, and the back knee should be down under the hip.
As you exhale, draw up through your hip points to maintain the length of the lumbar spinal column. Hands can be placed on the front leg, or arms can be raised upwards.
Parivrtta Utthan Pristhasana or Twisted Lizard
The Twisted Lizard Pose deepens the Anjaneyasana stretch. Step the right foot outside the right hand from Adho Mukha Svanasana. Both hands should be in the same direction as the front leg.
Bend the back leg with the heel facing the buttock. Hold the outside edge of your back foot with the right hand. Exhale and bend your right elbow, pulling the left heel towards the glute.
The quadriceps in the back leg will be able to stretch out a lot. Lift the front of your hips towards the navel in order to lengthen the Psoas.
Apanasana or Pavanmuktasana
Begin in Ardha Savasana, or constructive rest, with your legs bent and the knees directly above the heels. Bring the right leg towards the chest and interlace the fingers above the shinbone. Pull the thigh up against the right side of the abdomen and chest.
Relax the muscles in the area of the right hip. Start by walking (or sliding) your left foot forward, bringing the leg of the left as straight as possible onto the mat. Focus your attention on the front of the hip as you extend the left leg. The inner thigh of the left leg will help lengthen the left Psoas.
Modified Boat (Navasana)
Start in Dandasana with your spine lengthened and lifted. The soles of the feet should be flat on the mat. Bend your knees to bring the heels closer to the buttocks. While maintaining the length of your spine, bring both arms forward and begin to lean.
This modification of Navasana is a great way to strengthen the Psoas. This variation of Navasana helps to improve the Psoas.
Puripurna savasana is a full-length pose where the heels are raised in line with the knees or the legs are completely straight. The spine should be kept in axial extension as it wants to flex. The Psoas are used to hold the front body and thighs together.
One-Legged Plank Pose
Step your feet forward into a high-plank from the Tabletop pose. The shoulders should be stacked above the wrists so that the arms are vertical. Neutralize the spine and make sure the pelvis doesn’t collapse towards the ground.
Exhale and lift the right leg to hover. Draw your hips forward and towards your chest to maintain a neutral pelvis. Both Psoas will be activated and strengthened, resulting in a stable pelvis. The Psoas in the right leg stabilizes the leg that is lifted, while the Psoas in the left leg stabilizes the pelvis.
The Psoas plays a major role in our practice. The strength and flexibility of our Psoas can affect our ability to perform asanas with ease.
The Psoas is a muscle that should be strengthened and lengthened, not only because it affects our posture but also because it directly impacts the way we stand. We can reduce lower back pain and improve our posture by doing this.