Speaking of the iliopsoas muscle, some people are unfamiliar with it. In fact, the iliopsoas muscle is composed of the psoas major muscle and the iliacus muscle. However, many people don’t know how to train the iliopsoas muscle. In fact, it can be done with savasana, tree pose, single-legged ace pigeon pose and other methods. So, what are the most effective iliopsoas training exercises? Next, let’s take a look at the iliopsoas training exercises.

1. Corpse Pose

Lie on your back on the mat, with your feet slightly apart. Wider than shoulder-width apart; place your hands on the floor at your sides, a distance away from your hip joints, palms facing up and open. Close your eyes, breathe naturally, and consciously release tension from various parts of your body.

2. Tree Pose

Stand with your feet together, your big toes close together and your heels slightly apart. Relax your arms and let them hang naturally at your sides. Tighten your thighs and consciously lift your knees. Imagine a string running from your inner thighs, through your core, chest, and back, until it exits the top of your head, pulling you upward. Keep your shoulders down and back, lift your chest, and relax your shoulder blades and draw them inward. Tilt your pelvis forward and slowly lengthen your tailbone toward the floor. While breathing steadily, maintain this position for 30 to 60 seconds.

3. Single-legged King Pigeon Pose

Sit astride the mat with one leg, bend your left knee in front of your body, your left thigh is parallel to your spine and the edge of the mat, your calf is parallel to your thigh At a 45-degree angle, your right leg is straight behind your body. Place your hands on the mat in front of your body and push your body back slightly. Keep the hip position unchanged. Slowly lie forward, with your elbows on the ground, your torso extended, and your hip joints sinking toward the ground. Maintain this position for 20 to 30 seconds. Change the other leg under the chest and repeat the above actions.

4. Boat Pose

Sit on a mat, stretch your legs on the mat in front of your body, and adjust your posture to ensure that your body weight is concentrated on your sit bones. Contract your core muscles, tilt your spine slightly backward and keep it straight. While exhaling, bend your knees, lift your feet off the ground, and form a "V" shape with your upper and lower bodies. If possible, you can also straighten your legs and raise your hands forward to keep them parallel to the ground. Keep breathing deeply during the entire movement, and continue the movement for 20 seconds, no more than 1 minute.

5. Bridge Pose

Lie on your back, with your arms naturally placed by your side, your knees bent, your feet flat on the ground, and your heels and hips kept a certain distance apart. Contract the thigh and buttock muscles to lift the buttocks until the body reaches from the knees to the chestAll form a straight line. Continue to contract your glutes as you reach the top. During this process, pay attention to keeping your neck relaxed and your shoulder joints not leaving the ground. Maintain this position for 20 to 30 seconds or more.