Psoas Strength and Flexibility by Pamela Ellgen

Author:Pamela Ellgen [Ellgen, Pamela]
Language: eng
Format: epub
ISBN: 9781612434650
Publisher: Ulysses Press

Repeat on the other side.

WHAT YOU SHOULD FEEL:An intense stretch in the hip flexors of your extended leg and a gentle stretch in the hamstrings of the bent leg.

Boat Pose

Boat pose requires isometric contraction of your psoas, meaning the muscle contracts to hold the position but doesn’t move. If boat pose is too challenging, begin with the Chair V-Sit (page 98). This pose develops core and hip flexor strength.

THE POSITION:Sit on the floor with your legs extended in front of you. Shift your hips side to side to ensure you’re resting on your sitting bones. Contract your core muscles and maintain a straight back as you lean back slightly. Bend your knees and lift your feet off of the floor as you exhale. Your upper and lower body should form a V shape. If you’re able, straighten your legs and stretch your arms forward, parallel to the ground. Breathe deeply throughout the pose and hold for 20 seconds, working up to 1 full minute in the pose.

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