Yoga National Guard Essay, Take Two

It seems I also missed properly identifying the Psoas Minor.

According to Trail Guide to the Body, only about 40% of the population actually has a Psoas minor muscle.  It originates at the body and transverse process of L1, or the first lumbar vertebrae, and inserts into the superior ramus of the pubis which, as best as my non-scientific mind can describe, is the inside of the “bowl” of the hip bones.

If a human has a psoas minor, the muscle works to assist in the posterior tilt of the pelvis.  According to Sports Medicine and Rehabilitation International, the muscle is largely ignored as a functional hip flexor and is only the focus of attention when it is strained or injured in individuals who have it.  It seems reasonable to assume, given that the muscle is a minor functionary in hip movement - if the individual has one at all - that a psoas minor strain would be difficult to diagnose.

Localized stretches that challenge the major anterior hip flexors - the iliacus, and the psoas major - would also be effective for the psoas minor.  Yoga poses that isolate these muscles include Warrior I, or Virabhadrasana:

pigeon, or Eka Pada Rajakapotasana (where the back leg is the focus of the stretch, rather than the bent front leg):

and dancer’s balance pose, or Natarajasana:

muscle image credit

all pose images courtesy of yogajournal.com