When we backbend, we want to prepare the body by opening the front (thighs, hips, shoulders and chest) and strengthening the back (hamstrings, glutes, paraspinal muscles) to create an even, spacious and expansive arc. Here, we will focus on postures that help open the hip flexors and thighs: the iliopsoas and quadriceps.
The iliopsoas and quadriceps get a bad rep in yoga: the majority of us come to the practice with some form of tightness or restriction in this region from activities such as sitting for work, running, cycling, hiking, looking after children… you get the picture.
Yet the psoas plays a key role in our daily lives. The only muscle in the body that connects spine to legs, it attaches the upper body to the lower body and is involved in pretty much every movement we make, including walking and breathing.
Located deep in the core, it attaches to the diaphragm, the 12th thoracic vertebra (where the lower ribs begin), the lumbar vertebrae and discs, before travelling through the pelvis to the inner thigh bone. The psoas is also closely connected to the central nervous system via the fascial network.
Yet when it comes to backbending, tightness in the psoas – and quads – can inhibit the practitioners’ ability to rock the pelvis backwards over the legs, moving the spine into extension, so it’s vital to create space in this region before working with this family of postures.
Here are some of my favourite postures to release the hip flexors and quads. We’ll explore these and more in my upcoming workshop, Spacious & Easeful Backbends, Saturday 6 March, 2-4.30pm at Eastside Yoga Edinburgh. Click here to book your space (go to courses).
HIP FLEXOR RELEASE OVER BLANKET ROLL
Get a blanket or towel and roll up until it’s about 3in diameter (you can increase or decrease as suits). Lying on your back, place the blanket roll under your sacrum. Keep the left leg extended and draw the right knee into the chest, and out to the side slightly. Focus on sensing the front of the left hip and letting everything soften. Hold for one minute or more.
LOW LUNGE WITH PELVIS IN NEUTRAL
Come into a short lunge, front foot under knee, back knee under hip. Pad up the back knee if needed. Lengthen your tailbone towards the earth and lift your frontal hip points up. Hold for 5-10 breaths then switch sides.
LOW LUNGE WITH LATERAL STRETCH
As above, but elevate the arm on the same side as the back leg and reach up and over, feeling the length from the frontal thigh, through the side seam of the body, all the way up to the shoulder. Hold for 5-10 breaths then switch sides.
QUAD STRETCH
Come into a low lunge but this time let the pelvis soften towards the earth. Walk the front foot out to the edge of your mat, turning the toes out slightly to create more space. Bend the back leg towards you, then reach the arm on the same side as the front leg up and back to catch a hold of the back foot or ankle. If you can’t reach, use a strap, scarf or towel. Hold for 5-10 breaths then switch sides.
PRONE QUAD STRETCH
Lie on your belly and make a pillow for the forehead with the hands, legs together if possible. Lengthen tailbone toward heels and lift hip points, feeling low belly engage and creating space and stability in lower back. From there, bend one leg towards you, hold the ankle or foot (again use a strap if you can’t reach), hold for 30 seconds to a minute then switch sides.
KING ARTHUR’S POSE
Come into low lunge at the wall, placing the back shin on the wall. If the quads and hip flexors are tight, start with the back knee further from the wall and work on sliding it in. From there, work on uprighting the spine and chest. You can start with both hands on blocks either side of the front foot, then bring the hands to the front thigh, then work on bringing the spine right to the wall and lifting the chest. Be patient, this one takes time! Hold for a minute or two if you can, then switch.
SUPTA VIRASANA
Start kneeling with a bolster (or two or three - blankets and pillows work just as well) behind you. The tighter the psoas and quads, the more height you will want so embrace the props and build yourself a comfortable platform here! Begin to lean back, supporting yourself with your hands and then forearms. This may be where you stay, or you may feel comfortable leaning back on the bolster. Allow the lower back to drape off the bolster in its natural curve, and try to keep the thighs internally rotated and about hip-width apart. Hold for a minute or two if you can. A beautiful opener for the psoas and diaphragm, and a great posture to do before you teach.