Some days ago I have written about Ardha Bhekasana to stretch the Psoas. There are many other postures that can build this lengthening of the Psoas muscle without actually entering into a backbend. This posture on the photo, Utthan Pristhasana (a variation of Lizard), is one of my favorite because it does not only stretches the Psoas of the back leg but also opens the hip of the front leg. For this variation some flexibility is required to be able to reach the back foot with the opposite hand without lifting the hips away from the floor so much that all the weight goes to the back knee. The closer the hips are to the floor the less pressure there will be on the knee and also the greater the stretch of the Psoas. Together the deep flexion of the back knee (bringing the heel to the buttocks) and lowering the hips down to the floor create a deep stretch on the quadriceps and on the Psoas. For an even deeper effect, spread the toes of the back leg and pull the pelvic floor up as if you were moving the skin of the pubic bone towards the belly button. In regards to the front leg, when I want to create a deeper effect I move the foot slightly forward and transfer the weight towards the outer edge of the foot which creates a bigger outer rotation and abduction and as a consequence more lengthening on the adductor muscles, the tensor fascia latae and the gluteus minimus and medius. When transferring the weight towards the outer edge of the foot one must be careful to not collapse the ankle creating potential unbalances in the knee and hip. The practice of kindness and truthfulness comes first than the practice of Asana. 📷👉🏽photo by my beloved @fotosbyboca #utthanpristhasana #lizardvariation #yogaasana #yogatips #yogaalignments #asanaalignments #asanapractice #hipopener #psoasstretch #mayallbeingsbefree #yogaisequanimity #luanafarayoga (at Balance Yoga Studio)
