Di sc l a i mer — A l w ay s , in yo u r p ar t icu l ar cas e , co n s u l t yo u r h e al t h care p rov id e r an d o b t ain fu l l m e d ic a l c l ea ra n ce b ef ore

pra c t i c i ng yog a o r an y o t h e r e xe rcis e p ro g ram . Yo g a m u s t al w ay s b e p ract ice d u n d e r t h e d ire ct s u p e r v i s i on of a q u a l i f i ed

i nst ruc tor. P ract icin g u n d e r t h e d ire ct s u p e r v is io n an d g u id an ce o f a q u al ifie d in s t ru cto r can , b u t is n ot g u a ra n teed to,
hel p a voi d i n ju rie s . Th e in fo rm at io n p rov id e d in t h is b l o g, we b s ite , b o o k s , an d o t h e r m ate rial s is s tr i c tl y f or ref eren ce
onl y a nd i s n o t a s u b s t it u te fo r m e d ical ad v ice o r d ire ct g u id an ce o f a q u al ifie d yo g a in s t ru cto r. Th e a u th or, i l l u s tra tor
a nd publ i she r as s u m e n o re s p o n s ib il it y fo r in ju rie s t h at m ay re s u l t fro m p ract icin g yo g a o r an y o t h e r exerc i s e p rog ra m .
The publ i she r, au t h o r, e d ito r, il l u s t rato r, an d d is t rib u to r al l m ake n o re p re s e n t at io n s o r w arran t ie s w i th reg a rd s to th e
compl etenes s o r accu racy o f t h is d o cu m e n t , an y l in ke d we b s ite s , b o o k s , DV D s , o r o t h e r p ro d u ct s rep res en ted h erei n .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e i n ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m — p g 1

 T h e P s o a s A w a ke n i n g S e r i e s s y n e r g i s t i c a l l y co m b i n e s
t h e s t a n d i n g p o s e s to a w a ke n t h e p s o a s m u s c l e . We
a cco m p l i s h t h i s b y f i r s t co n t r a c t i n g t h e p s o a s i n p o s e s
t h a t f a ce f o r w a r d , t h e n i n p o s e s t h a t f a ce t h e s i d e . We
co m p l e te t h e s e r i e s w i t h t w i s t i n g p o s t u r e s .
V i s i t http://www.dailybandha.com/2013/11/sankalpa-
visualization-and-yoga.html to r e v i e w t h e d e t a i l s o f t h i s
impor tant muscle.
Remembering that this muscle is usually “hidden” in
t h e u n co n s c i o u s p a r t o f t h e b r a i n , w e m u s t f i r s t
i s o l a te t h e p s o a s i n e a c h p o s e , b r i n g i n g i t b a c k to
co n s c i o u s n e s s .
I u s e t h e te c h n i q u e o f i s o m e t r i c co n t r a c t i o n to i s o l a te
a n d a w a ke n a d o r m a n t m u s c l e . T h i s te c h n i q u e r e q u i r e s
an understanding of the action of the various muscles.
Fo r e x a m p l e , t h e p s o a s a c t s to f l e x t h e h i p, i . e . ,
co n t r a c t i n g t h e p s o a s e i t h e r b e n d s t h e t r u n k f o r w a r d
o r d r a w s t h e k n e e u p . I f y o u a r e co n t r a c t i n g y o u r p s o a s
o n o n e s i d e , i t l a te r a l l y f l e x e s y o u r t r u n k . I t i s a l s o
s y n e r g i z e s e x te r n a l r o t a t i o n o f t h e h i p .
I s o l a te y o u r p s o a s (a n d i t s s y n e r g i s t m u s c l e s) b y
a t te m p t i n g to f l e x t h e t r u n k o r b y t r y i n g to l i f t t h e l e g .
A cce n t u a te t h i s b y r e s i s t i n g t h e a c t i o n . C h e c k o u t f i g u r e
1 b e l o w f o r h o w to d o t h i s w i t h Tr i ko n a s a n a . Yo u c a n
t h e n t r a n s p o r t t h e te c h n i q u e to o t h e r p o s e s .
Figure 1: Engaging your psoas.
@bandhayoga @dailybandha @dailybandha
P l a ce y o u r e l b o w o n y o u r t h i g h a s s h o w n . T h e n ,
a t te m p t to p r e s s t h e e l b o w d o w n a g a i n s t y o u r t h i g h
b y f l e x i n g y o u r t r u n k to t h e s i d e (a r r o w 1). R e l a x f o r a
m o m e n t a n d t h e n a t te m p t to l i f t y o u r l e g s t r a i g h t u p
a g a i n s t y o u r e l b o w (a r r o w 2). F i n a l l y, p r e s s d o w n w i t h
y o u r t r u n k a n d a t te m p t to l i f t y o u r l e g a g a i n s t y o u r
e l b o w s i m u l t a n e o u s l y. N e i t h e r y o u r t r u n k n o r y o u r t h i g h
will move in either of these actions, but you will feel
your psoas muscle eng age in your pelvis.
R e m e m b e r, i t i s n o t n e ce s s a r y to u s e m a x i m u m
co n t r a c t i o n . Wo r k w i t h a r o u n d t w e n t y p e r ce n t o f y o u r
m a x f o r ce . U s e g r a d u a l e n g a g e m e n t w i t h t h e s e c u e s a n d
e a s e i n to t h e co n t r a c t i o n . S i m i l a r l y, e a s e o u t o f t h e
m o v e m e n t a n d p o s e . T h i s g e n e r a l s e q u e n ce w i l l b e
r e p e a te d f o r e a c h p o s e t h r o u g h o u t t h e s e r i e s .
Figure 2: Co-contracting your glutes and psoas.
B a l a n ce a n d s t a b i l i z e y o u r p e l v i s b y co n t r a c t i n g y o u r
b a c k l e g g l u te u s m a x i m u s . N o te t h a t t h e p s o a s o f y o u r
f o r w a r d l e g c r e a te s a f o r ce t h a t t i l t s y o u r p e l v i s f o r w a r d
w h i l e t h e g l u te o f t h e b a c k l e g t i l t s t h e p e l v i s b a c k .
T h e s e t w o f o r ce s a c t a c r o s s t h e s t r o n g l i g a m e n t s o f
t h e p e l v i s to s t a b i l i z e t h e e n t i r e u n i t . T h i s i s k n o w n a s
“ l i g a m e n to t a x i s ”. Fe e l h o w t h i s a c t i o n s t a b i l i z e s y o u r
p o s e f r o m y o u r co r e .
R e m e m b e r t h a t H a t h a Yo g a co m b i n e s o p p o s i te s — t h e
s u n a n d m o o n o r y i n a n d y a n g . W i t h t h i s i n m i n d , b a l a n ce
co n t r a c t i n g t h e p s o a s b y s t r e tc h i n g i t .
F i g u r e 3 i l l u s t r a te s t h e g e n i u s o f H a t h a Yo g a s t a n d i n g
p o s e s . W h i l e y o u co n t r a c t y o u r p s o a s i n t h e f o r w a r d l e g ,
y o u r e l a x a n d s t r e tc h y o u r p s o a s o f t h e b a c k l e g . T h u s ,
e a c h s i d e o f t h e p o s e b a l a n ce s t h e o t h e r.
T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 2
Figure 3: Balance Contraction with Stretch
F i n a l l y, e x p e r i e n ce “ B o d y C l a i r v o y a n ce .” T h i s r e f e r s to
t h e a w a ke n e d b o d y ’s a b i l i t y to a n t i c i p a te a n a c t i o n
a n d u s e t h e m o s t e f f i c i e n t m u s c l e s to a cco m p l i s h i t—
w i t h o u t t h i n k i n g a b o u t i t . T h e P s o a s A w a ke n i n g S e r i e s
s e q u e n t i a l l y a c t i v a te s d i f f e r e n t p a r t s o f t h e p s o a s —
i n c r e m e n t a l l y a n d s y n e r g i s t i c a l l y. W h e n t h e b r a i n s e e s
a co n s c i o u s co m b i n a t i o n o f a c t i o n s l i ke t h i s , i t w i l l t h e n
a u to m a t i c a l l y u s e t h e p s o a s i n u n r e l a te d a c t i o n s . T h i s i s
a n a l o g o u s to r u n n i n g u p a f l i g h t o f s t a i r s . T h e f i r s t s te p s
a r e t a ke n co n s c i o u s l y, b u t o n ce w e g e t g o i n g w e a s ce n d
u n co n s c i o u s l y (a n d r h y t h m i c a l l y).   T h e a c t o f t y p i n g o n a
ke y b o a r d i s a n o t h e r e x a m p l e o f t h i s .
P u t a n o t h e r w a y, o n ce w e ’ v e a w a ke n e d t h e d o r m a n t
p s o a s m u s c l e , w e b e g i n to u s e i t u n co n s c i o u s l y i n n e w
tasks.
I d e m o n s t r a te t h i s p h e n o m e n o n i n m y w o r k s h o p s b y
f i n i s h i n g t h e P s o a s A w a ke n i n g S e r i e s w i t h a n i n v e r s i o n
s u c h a s Fu l l A r m B a l a n ce . S t u d e n t s r e g u l a r l y r e p o r t a
s e n s a t i o n o f r o c k s o l i d s t a b i l i t y i n t h e i r p o s e . T h i s co m e s
f r o m t h e u n co n s c i o u s b r a i n a u to m a t i c a l l y a c t i v a t i n g
t h e n e w l y a w a ke n e d p s o a s a n d s t a b i l i z i n g t h e p e l v i s .
E x p e r i e n ce t h i s f o r y o u r s e l f b y p r a c t i c i n g a n u n r e l a te d
asana at the end of the series.
L e a r n m o r e a b o u t a cce s s i n g a n d a w a ke n i n g y o u r m i n d
b o d y co n n e c t i o n w i t h o u r Yoga Mat Companion b o o k s .
Yo u c a n f i n d d e t a i l e d a n a to m i c c u e s f o r e a c h o f t h e
p o s e s i n t h e P s o a s A w a ke n i g S e r i e s i n t h e f i r s t b o o k i n
the series:
“Anatomy for Vinyasa Flow and Standing Poses”
V i s i t www.BandhaYoga.com f o r a l o o k i n s i d e e a c h o f o u r
b o o k s!
 Practice tips:

1 . A lw ay s build contr ac tion of a muscle gentl y and slow l y. This aids to minimize the r isk of
injur y and soreness .
2 . O nl y contr ac t the psoa s to approx imatel y 20% of it s ma x imum force.
3 . Aw akening a muscle is accomplished by contr ac ting it . B alance eng a g ing a muscle by
s tre tching it at the end of your pr ac tice.
4 . A llow ample time for recover y b e t ween pr ac tice sessions .
5 . A lw ay s pr ac tice under the g uidance of an e x per ienced teacher.
6 . A lw ay s , in your par ticular c a se, consult your health c are prov ider b e fore doing yog a or any
e xercise prog r am .

If you are new to integ r ating anatomy into your pr ac tice, rememb er that it is not necess ar y to
memor ize this technique  on your  f ir s t pa ss . B eg in by enjoy ing the b eautif ul ima ges of the b od y in
yog a . This alone w ill aw aken your br ain’s aw areness of the anatomy dur ing your pr ac tice.  Re tur n
at a later date for a closer look , and then gentl y go throug h the motions illus tr ated ab ove a s you
do the pose. Then leave it . Your unconscious mind w ill create new circuitr y while you res t . Enjoy
this process , and w hen you re tur n to the mat , you w ill b e sur pr ised at how ea sil y you access this
technique.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 3

 Tadasana
Begin w it h Ta da s a n a , t h e M o un t a i n Pose . Re t u r n to th i s p ose be t we e n doing
the a l te r n a te s i d es o f t h e b o d y i n th e Psoas Aw ake n i n g Se r i e s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 4

 Trikonasana Preparatory Pose
Begin w it h your f ro n t k n ee s l i g htly be n t. Sli gh t fle xi on of t h e kn e e re lea ses
the h a m s t r in g s a t t h ei r o ri g i n o n th e i schi al t u be rosi t y, allow i ng th e psoa s to
cont ra c t f re e l y. N ow, pla ce t h e e lbow on th e front th i gh and p re s s down with
the to r s o, a t tem pt i n g to f l ex i t . Th i s acti on i some t r i cally contract s th e psoa s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 5

 Trikonasana Variation
A va r ia t io n in Tri ko n s a n a i s to p re s s dow n agai n st a block to fle x you r trunk.
Imag in e l if t in g t h e f o r w a rd leg st rai gh t u p tow ard th e ce i li n g to e n gag e your
pso a s . E n ga ge t h e b a c k l eg g l utes.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 6

 Trikonasana
Imag in e l if t in g t h e f o r w a rd leg st rai gh t u p tow ard th e ce i li n g to e n gag e your
pso a s . Co m b in e t h i s w i t h en g a g i ng th e back le g glu te s as de scr i be d.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 7

 Virabhadrasana II
Ne xt , wo r k w it h Wa rri o r I I . I m a g i n e li fti n g th e e n ti re for w ard le g straight up
tow a rd t h e ce i l i n g to en g a g e yo u r p soas.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 8

 Utthita Parsvakonasana Preparatory Pose
A s yo u p ro gre s s tow a rd s U t t h i t a p ar sv akonasan a, p lace you r e lbow on your
kne e a n d p re s s d ow n w i t h t h e t r u n k or li ft u p agai n st you r e lbow w i th the
thigh. Th is is a ls o a g o o d t i m e to e ngage t h e glu te s of th e back le g and feel
the st a b il it y in yo ur p el v i s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 9

 Utthita Parsvakonasana
Com e in to U t t h i t a pa rs v a ko n a s a na ( u se a block to su p p or t you r h and if need-
e d ). Pre s s t h e s i d e o f yo ur f o r w a rd le g kne e i n to you r ar m. Engage t h e ba c k
leg gl u te s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e i n ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 10

 Ardha Chandrasana Preparatory Pose 1
M ov in g in to A rd h a c h a n d ra s a n a , be gi n w i th a hi gh ve r si on of Tr i konas a na .
Place yo u r f o r w a rd h a n d o n to t he shi n and p re s s t h e tr u n k dow n th rough your
arm. A l s o, im a g i n e l i f t i n g t h e en t i re front le g strai gh t u p agai n st you r ha nd.

@bandhayoga @dailybandha @dailybandha T h e P s o a s A w a k e n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n t e r a c t i v e v e r s i o n a t w w w . B a n d h a Yo g a . c o m / k e y s _ p s o a s . h t m l — p g 11

 Ardha Chandrasana Preparatory Pose 2
Ste p t h e b a c k f o o t i n a n d t h e f ron t h and for w ard abou t a foot or so. Keep
you r s u p p o r t i n g leg k n ee f lexed an d th e n ti lt th e tr u n k for w ard and, a t the
same t im e , l if t t h e b a c k l eg ( li ke a te e te r totte r ) . Mai ntai n th e for w ard knee
b e nt u n t il t h e b a c k l eg i s li f ted ( don’t i mme di ate ly come i n to th e fu ll pose).

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ke n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n te r a c t i v e v e r s i o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h t m l — p g 12

 Ardha Chandrasana
Then , e n ga ge yo ur q ua d ri cep s to strai gh te n th e front kn e e and rai se your
pe lv is gra d u a l l y li ke a h yd ra ul i c l i ft . You r p soas w i ll stabi li ze you r p e lvis. Typi-
cally, yo u wil l b eg i n to f eel yo ur p soas e n gagi ng au tomat i cally at th i s point in
the se r ie s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s A w a ke n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n t e r a c t i v e v e r s i o n a t w w w . B a n d h aYo g a . c o m / ke y s _ p s o a s . h t m l — p g 13

 Parsvottanasana Preparatory Pose
Begin by b e n di n g t h e f ro n t k n ee, as w i t h Tr i kon asan a. Now, squ e e ze your torso
again st t h e t h i g h ( a n d t h e t h i g h agai nst you r tor so) . T h i s acti v ate s your psoa s
in th e sid e p l a n e, w a lk i n g t h e engage me nt arou n d th e mu scle .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 14

 Parsvottanasana
M ain t a in yo u r t run k a g a i n s t yo ur t h i gh as mu ch as p os si ble --you may come up
a bit . Th e n , e n g a g e t h e f o r w a rd le g qu adr i ce p s to strai gh te n you r kn ee. At the
same t im e , e n g a g e t h e b a c k leg glu te s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s A w a ke n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n t e r a c t i v e v e r s i o n a t w w w . B a n d h aYo g a . c o m / ke y s _ p s o a s . h t m l — p g 15

 Virabhadrasana I
Atte m p t to l ift yo ur f ro n t leg s t rai ght u p tow ards th e ce i li n g i n th i s p ose— but
d o n’t a ct u a l l y li f t i t . Yo u s h o ul d fe e l t h e p e lv i s stabi li ze w i t h th i s acti on, a ga in
thro u gh co n t ra c t i n g t h e ps o a s ( a lso i n th e si de p lane ) .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ke n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n te r a c t i v e v e r s i o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h t m l — p g 16

 Parivrtta Trikonasana Preparatory Pose
This p o se wo rk s yo ur p s o a s w i t h t h e p e lv i s rot ate d. As w i t h Par svot ta na sa na ,
b e nd t h e f ro n t k n ee to relea s e t h e h amst r i n gs. T h e n squ e e ze th e tor so a ga inst
the t h igh to en g a g e t h e p s o a s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ke n i n g S e r i e s f ro m B a n d h a Yo g a — S e e t h e i n te r a c t i v e v e r si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h t m l — p g 17

 Parivrtta Trikonasana
Ho ld t h e to r s o a g a i n s t yo ur t h i g h th e n contract th e qu adr i ce p s to stra ighten
you r kn e e . Pres s yo ur f o r w a rd h a n d i n to th e si de of you r foot . Engage the
b ack l e g gl u te s to b a la n ce a n d s tabi li ze you r p e lv i s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e i n ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 18

 Parivrtta Parsvakonasana Preparatory Pose
Begin in a t wis ted lun g e, w i t h t h e back kn e e on th e floor. Place th e opposite
side e l b ow o n t h e f ro n t k n ee to tu r n th e body. As w i t h Par i v r tta Tr i kona sa na ,
ge nt l y sq u e e ze t h e to rs o a g a i n s t th e front th i gh . T h i s i some t r i cally contra c ts
the p s o a s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ke n i n g S e r i e s f r o m B a n d h a Yo g a — S e e t h e i n te r a c t i v e v e r s i o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h t m l — p g 19

 Parivrtta Parsvakonasana
Enga ge yo u r ba c k leg q ua d s a n d glu te s to li ft and e xte nd th e back le g a nd
come in to t h e po s e.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 20

 Prasarita Padottanasana Preparatory Pose
He re we re t u rn to t h e f ro n t a l plan e . B e n d th e kn e e s to re le ase t h e h a mstrings
as f le x f o r w a rd . Yo u s h o ul d f i n d th at you can consci ou sly acce s s th e psoa s a t
this p o in t in t h e s eri es . Co n t ra c t th e p soas to fle x t h e h i p s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 21

 Prasarita Padottanasana
Ho ldin g t h e to rs o f l exed , en g a g e you r qu adr i ce p s to strai gh te n th e knees.
Bring yo u r a b s i n to t h e f i n a l po se to sy n e rgi se fle xi ng and stabi li zi n g your
tru nk .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 2 2

 Psoas Stretch Preparatory Pose
Finis h t h e se ri es by s t retc h i n g you r p soas i n a lu nge . T h i s stre tch e s the ba c k-
leg p s o a s by e x ten d i n g t h e h i p. Contract i n g th e back-le g glu te s acce n tua tes
this s t re tch . H o l d t h i s f o r s e vera l bre at h s.

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e i n ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 23

 Psoas Stretch
Cont ra c t t h e ba c k leg g lutes a n d be nd you r front kn e e to de e p e n th e stretc h
o f th e p so a s. I n h a le co m p letely a nd on th e e xhalati on, go de e p e r i nto the
po se .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 24

 Purvottanasana Preparatory Pose
Now t r y a n u n rela ted po s t ure t hat you h ave e xp e r i e nce w i th . I u se Pur votta na-
sana p re p a ra t i o n h ere. N o te h ow t h e p soas au tomat i cally e n gage s now tha t it
is aw a ke n e d , s t a b i li z i n g t h e po s e. T h i s i s “ B ody Clai r voy ance .”

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 25

 Purvottanasana
Enga ge t h e q u a d s to s t ra i g h ten you r kne e s and come i nto fu ll Pu r votta na sa na .
A gain , n o te h ow t h e p el v i s f eels st able . T h i s re fi n e me n t come s from your
pso a s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 26

 Supported Setu Bandha
Finis h w it h a p a s s i ve s t retc h o f th e p soas by p laci ng a block or bolster under
the sa c r u m . C lo s e t h e e yes a n d re lax for se ve ral mi n u te s. Ple ase n ote tha t if
you e xp e r ie n ce b a c k p a i n i n t h i s p ostu re , come ou t of t h e p ose . Che c k with
you r te a c h e r f o r m o d i f i c a t i o n s .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e i n ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 27

 Savasana
Re lax in S a va s a n a .

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 28

@bandhayoga @dailybandha @dailybandha T h e P s o a s Aw a ken in g S er i e s f ro m B a n d h a Yo g a — S e e th e in ter a c ti ve ver si o n a t w w w. B a n d h aYo g a . co m / ke y s _ p s o a s . h tm l — p g 29