AWAKENING YOUR PSOAS
PRANAYAMA, Extraordinary Spiritual Potential by Goswami Kriyananda
Clear and comb your aura (p. 8)
1. TADASANA with block between inner upper thighs.
2. TRIANGLE with 4 actions in both legs and connect w/ feet (to access the psoas and gluteus muscles).
3. VIRABHADRASANA 11 (Side Warrior) with 4 actions in legs.
4. UTTHITA PARSVAKONASANA (Side Lunge) with 4 actions in legs.
Transformational Work: Take the pose to wall. Add a shin block. Take hips down and up.
5. HALF MOON with back at wall.
6. PARSVOTTANASANA. Place hands behind your back in Namaskar or hold each elbow.
7. FRONT WARRIOR
Transformational Work: Take the pose to the wall. Add a shin block. Take hips down and up.
8. FRONT WARRIOR STRETCH with back leg down.
9. FRONT WARRIOR TWIST with back leg either on mat or lifted.
10. LIZARD POSE – Deep stretch of Psoas muscle.
11. WIDE LEG FORWARD FLEXION
12. BOAT POSE (Navasana)
13. BADDHA KONASANA
14. DANDASANA
15. PURVOTTANASANA
16. BRIDGE POSE with block under hips. Rest for 3 minutes.
17. REST in SAVASANA for 5-12 minutes.
Yoga Sequence by Kari Tomashik, 2021
