{"id":70,"date":"2018-06-19T05:26:51","date_gmt":"2018-06-19T05:26:51","guid":{"rendered":"https:\/\/pauthaiyoga.com\/?p=70"},"modified":"2018-06-19T05:27:12","modified_gmt":"2018-06-19T05:27:12","slug":"sesion-de-yoga-para-el-psoas","status":"publish","type":"post","link":"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/","title":{"rendered":"Sesi\u00f3n de yoga para el Psoas"},"content":{"rendered":"

El psoas es un m\u00fasculo que tiene su origen entre las v\u00e9rtebras T12 (\u00faltima v\u00e9rtebra dorsal) hasta la v\u00e9rtebra L4 (v\u00e9rtebra lumbar). Junto con el m\u00fasculo il\u00edaco forma el ilipsoas, extendi\u00e9ndose a lo largo del borde de la pelvis y para insertarse en el troc\u00e1nter menor dentro del f\u00e9mur. Se considera que este m\u00fasculo est\u00e1 oculto para la mente consciente (no podemos contraerlo conscientemente), se debe trabajar de forma indirecta.<\/span><\/p>\n

\"\"
Imagen obtenida de \u00abThe Daily Bandha<\/a>\u00bb<\/figcaption><\/figure>\n

Sesi\u00f3n de Yoga para trabajar el psoas<\/h3>\n

Esta sesi\u00f3n est\u00e1 propuesta con im\u00e1genes y buenas explicaciones en la p\u00e1gina The Daily Bandha<\/a>. La encuentro tan interesante que no puedo dejar de compartirla con vosotros. Muchas de las posturas mencionadas aqu\u00ed las encontrar\u00e9is en la secci\u00f3n de Asanas<\/a>, con el recorrido de la respiraci\u00f3n<\/a> incluido y con varios detalles.<\/p>\n

\n
    \n
  1. Empiezo de pie, en Tadasana, la postura de la monta\u00f1a.\n
      \n
    • Puedo contraer los muslos y los gemelos con fuerza y sentir c\u00f3mo la cadera encuentra su propio espacio y posici\u00f3n. Relajo la contracci\u00f3n. Giro mis manos para que miren al frente, abro mi pecho, bajo los hombros y los llevo ligeramente hacia atr\u00e1s. Bajo un poco la barbilla, con el ment\u00f3n siempre paralelo al suelo, empujo la cabeza hacia atr\u00e1s y llevo la coronilla al cielo. Respiro.<\/li>\n<\/ul>\n<\/li>\n
    • Preparaci\u00f3n para Trikonasana, el tri\u00e1ngulo.\n
        \n
      • Abriendo las piernas a una distancia igual o mayor que el largo de mi pierna, flexiono una de las dos piernas y apoyo mi codo en el muslo de la pierna flexionada. Empujo hacia abajo con mi torso, que est\u00e1 siempre paralelo a una pared imaginaria que se encuentra delante de m\u00ed.<\/li>\n<\/ul>\n<\/li>\n
      • Trikonasana, el tri\u00e1ngulo\n
          \n
        • Estiro la pierna que estaba flexionada y entro en la postura del tri\u00e1ngulo.<\/li>\n<\/ul>\n<\/li>\n
        • Virabhadrasana II, postura del guerrero II\n
            \n
          • Cuando m\u00e1s bajo el centro de gravedad de mi cuerpo, para lo que puedo necesitar abrir m\u00e1s mis piernas y con la intenci\u00f3n de intentar levantar hacia el cielo el muslo de mi pierna flexionada, m\u00e1s implico mi psoas<\/li>\n<\/ul>\n<\/li>\n
          • Utthita Parsvakonasana\n
              \n
            • Preparaci\u00f3n, en un inicio apoyo mi codo sobre el muslo de la pierna flexionada, estiro el brazo contrario hacia el cielo<\/li>\n
            • Postura final, apoyo la mano del brazo que estaba apoyado en el muslo en el suelo<\/li>\n<\/ul>\n<\/li>\n
            • Ardha Chandrasana\n
                \n
              • Preparaci\u00f3n 1, comienzo en trikonasana<\/li>\n
              • Preparaci\u00f3n 2, flexiono poco a poco la pierna delantera<\/li>\n
              • Postura final, estiro la pierna delantera al tiempo que la pierna de atr\u00e1s se despega del suelo<\/li>\n<\/ul>\n<\/li>\n
              • Parsvottanasana\n
                  \n
                • Preparaci\u00f3n, la pierna delantera est\u00e1 flexionada e inclino mi busto hasta que mi torso\/vientre toca el muslo<\/li>\n
                • Postura final, estiro la pierna delantera<\/li>\n<\/ul>\n<\/li>\n
                • Virabhadrasana I, el primer guerrero<\/li>\n
                • Parivrtta Trikonasana, el tri\u00e1ngulo con rotaci\u00f3n\n
                    \n
                  • Preparaci\u00f3n, inicialmente la pierna que est\u00e1 delante la dejo flexionada para poder rotar m\u00e1s f\u00e1cilmente<\/li>\n
                  • Postura final, estiro la pierna que est\u00e1 delante<\/li>\n<\/ul>\n<\/li>\n
                  • Parivrtta Parsvakonasana, rotaci\u00f3n del tronco\n
                      \n
                    • Preparaci\u00f3n con una rodilla apoyada en el suelo, realizo una rotaci\u00f3n de columna pasando el codo contrario por delante de la pierna delantera<\/li>\n
                    • Postura final, despego la rodilla que est\u00e1 apoyada en el suelo, estirando esa pierna al m\u00e1ximo empujando con el tal\u00f3n hacia atr\u00e1s<\/li>\n<\/ul>\n<\/li>\n
                    • Prasarita Padottanasana, flexi\u00f3n hacia adelante\n
                        \n
                      • Preparaci\u00f3n (piernas flexionadas)<\/li>\n
                      • Postura final (piernas estiradas)<\/li>\n<\/ul>\n<\/li>\n
                      • Estiramiento del psoas\n
                          \n
                        • Empezando en cuatro apoyos, llevo un pie entre las dos manos y alzo mi busto apoy\u00e1ndome con las manos en el muslo delantero. Levanto poco a poco el pie de atr\u00e1s y lo cojo con la mano llevando este pie hacia mis gl\u00fateos<\/li>\n<\/ul>\n<\/li>\n
                        • Purvottanasana, modo mesa<\/li>\n
                        • Purvottanasana, modo plano inclinado<\/li>\n
                        • Setu Bandha Asana, el medio puente o media mesa<\/li>\n
                        • Shavasana<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

                          Sesi\u00f3n de yoga para trabajar el psoas. Toda una serie de posturas que permiten involucrar, estirar y contraer este m\u00fasculo del que no tenemos control consciente. El psoas es un m\u00fasculo que tiene su origen entre las v\u00e9rtebras T12 (\u00faltima v\u00e9rtebra dorsal) hasta la v\u00e9rtebra L4 (v\u00e9rtebra lumbar), se a lo largo del borde de la pelvis y para insertarse en el troc\u00e1nter menor dentro del f\u00e9mur.<\/p>\n","protected":false},"author":1,"featured_media":767,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[8,54],"tags":[4,55,56],"class_list":["post-70","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sin-categorizar","category-sesiones-de-yoga","tag-yoga","tag-psoas","tag-sesion"],"yoast_head":"\nSesi\u00f3n de yoga para el Psoas - PauThaiYoga - Yoga y Masaje Tailand\u00e9s<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Sesi\u00f3n de yoga para el Psoas - PauThaiYoga - Yoga y Masaje Tailand\u00e9s\" \/>\n<meta property=\"og:description\" content=\"Sesi\u00f3n de yoga para trabajar el psoas. Toda una serie de posturas que permiten involucrar, estirar y contraer este m\u00fasculo del que no tenemos control consciente. El psoas es un m\u00fasculo que tiene su origen entre las v\u00e9rtebras T12 (\u00faltima v\u00e9rtebra dorsal) hasta la v\u00e9rtebra L4 (v\u00e9rtebra lumbar), se a lo largo del borde de la pelvis y para insertarse en el troc\u00e1nter menor dentro del f\u00e9mur.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\" \/>\n<meta property=\"og:site_name\" content=\"PauThaiYoga - Yoga y Masaje Tailand\u00e9s\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-19T05:26:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2018-06-19T05:27:12+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/pauthaiyoga.com\/wp-content\/uploads\/2018\/06\/iliopsoas.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"1146\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Pau Iranzo\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Pau Iranzo\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutos\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\"},\"author\":{\"name\":\"Pau Iranzo\",\"@id\":\"https:\/\/pauthaiyoga.com\/es\/#\/schema\/person\/615e12ce2137750a52c367216551a45a\"},\"headline\":\"Sesi\u00f3n de yoga para el Psoas\",\"datePublished\":\"2018-06-19T05:26:51+00:00\",\"dateModified\":\"2018-06-19T05:27:12+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\"},\"wordCount\":651,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/pauthaiyoga.com\/es\/#organization\"},\"image\":{\"@id\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/pauthaiyoga.com\/wp-content\/uploads\/2018\/06\/iliopsoas.jpg\",\"keywords\":[\"yoga\",\"psoas\",\"sesi\u00f3n\"],\"articleSection\":[\"Sin categorizar\",\"Sesiones de yoga\"],\"inLanguage\":\"es\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\",\"url\":\"https:\/\/pauthaiyoga.com\/es\/sesion-de-yoga-para-el-psoas\/\",\"name\":\"Sesi\u00f3n de yoga para el Psoas - 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