Psoas Stretch Practice

In this practice, focus on keeping iliacus soft and broad while lengthening both quadratus lumborum and psoas.

Rope Child's Pose
• alternate pose: Child's Pose

Rope Shirshasana
• alternate pose: Supta Baddha Konasana (Reclined Bound Angle Pose)

Virabhadrasana 2 (Warrior Pose 2)

Utthita Trikonasana (Extended Triangle Pose)

Utthita Parshvakonasana (Extended Side Angle Pose)

Urdhva Prasarita Ekapadasana (One Leg Extended Up Pose)
• single leg lift
• 5 reps each side

Urdhva Prasarita Padasana (One Leg Extended Up Pose)
• leg lifts
• foam block between feet
• 5 reps

Paripurna Navasana (Full Boat Pose)

Ardhva Navasana (Half Boat Pose)

Ardha Navasana 2 (Half Boat Pose 2)
• waist on floor

Supta Padangusthasana 1 (Reclined Big Toe Pose 1)

Supta Padangusthasana 2 (Reclined Big Toe Pose 2)

Anantasana (Vishnu's Couch Pose)

Supta Padangusthasana 3 (Reclined Big Toe Pose 3)

Shirshasana (Head Stand)
• Baddha Konasana variation
• Upavishtha Konasana variation

Supta Baddha Konasana (Reclined Bound Angle Pose)
• bolster across back

Bhujangasana (Cobra Pose)
• bolster under abdomen

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose)
• lunge only

Eka Pada Raja Kapotasana 2 (Single Leg King Pigeon Pose)
• lunge only
• front foot on block

Matsyasana (Fish Pose)
• bolster across back

Padma Viparita Dandasana (Lotus Inverted Staff Pose)
• over chair

Uttana Padma Mayurasana (Intense Stretch Peacock Pose)
• block under sacrum

Viparita Karani (Upside Down pose)

Shavasana (Corpse Pose)
• legs on chair

Tags: Intermediate