The Iliopsoas--A Means to Smoother Transitions

In my anatomy study I recently learned a few things about the Iliopsoas, the strongest of the hip flexors, and an important group of muscles used in standing, walking, and running (not to mention lunging in yoga).  See photo here: http://www.google.com/imgres?hl=en&client=firefox-a&sa=X&rls=org.mozilla:en-US:official&biw=1200&bih=639&tbm=isch&prmd=imvns&tbnid=tiLCMS9HpY7_2M:&imgrefurl=http://venixflytrap.net/2010/12/07/ow-my-iliopsoas/&docid=uOY9TUJDOcj_IM&imgurl=http://venixflytrap.net/wp-content/uploads/2010/12/iliopsoas.jpg&w=160&h=246&ei=vIw2UOvhNKWxiQLt7IDQAg&zoom=1&iact=hc&vpx=129&vpy=323&dur=504&hovh=124&hovw=81&tx=95&ty=95&sig=117355545460020260684&page=1&tbnh=124&tbnw=81&start=0&ndsp=27&ved=1t:429,r:9,s:0,i:142.

Often in yoga, when moving from a downward facing dog into a crescent lunge, triangle, or warrior II, our leg will not automatically come all the way forward to meet the planted hands on its own.  Thus, it becomes necessary to help the leg forward with the hand.  A major reason for this is due to tightness in the Iliopsoas.  Here is a stretch to help this muscle loosen up a bit, allowing the leg to move into position more easily.

 
Or, try this sequence taught to me by Syl Carson (http://www.gobodhiyoga.com/), which is very helpful in stretching the iliopsoas and working you into a smoother transition from downward facing dog to your lunge, triangle, or warrior poses.

First

 Then slightly lean back and bring up your left arm

Then plunge forward with your left leg (right arm comes up)

Next lean into your lunge

Then slightly arch your back

Lift and hold your back leg with your hand

Then all fours

Child's Pose

And finish up here...

Then do it all on the opposite side!

Happy transitioning! 



http://www.gobodhiyoga.com/