By Claire Diab and Dennis Boyle

The Psoas Muscle is an extremely important muscle in the body that helps us to walk and carry our bodies every day. The psoas muscle has two main functions for the body. When we are walking, the psoas muscle is a strong flexor muscle at the thigh and hip joint. And when we are standing or sitting, the psoas muscle helps us to bend at the lower aspect of the spine. It also helps with our posture, supporting the back while we are sitting or standing. The psoas muscle is attached to the vertebrae of the lower back. Strengthening the psoas muscle helps firm the core and is a key component in combating lower back pain, as it plays a vital part in lower lumbar posture.

Equestrian Pose is an easy and powerful yoga pose that will strengthen, lengthen, and stretch your psoas muscle as well as nourish your lower back. This pose will help with the proper stretching of your psoas muscle. Lower backaches are one of the most common everyday causes of pain. Your job as a firefighter requires a lot of movement and, many times, quick movement under stressful situations--turning right, turning left, bending forward, and bending back. Let’s give back the gift of movement, increased blood flow, and more space to our back and spine. Through yoga--with movement, breathing, and relaxation--we can maintain a strong and healthy back.  Equestrian Pose will strengthen your vertebrae and stimulate the spinal nerves, improving blood flow to the lower back. It will also strengthen and tone your core muscles, improve circulation, and massage the abdominal organs.

Nourishing your back with yoga can help you prevent a lower back injury. With continued practice of Equestrian Pose, you will notice the benefits and decrease your chances of lower back injury. Follow the instructions below, and remember: Relax through the movement, never force or strain, keep your jaw relaxed, and continue to breathe. Enjoy!

Equestrian Pose Left Leg Back Breathe 6-9 breaths	Optional: Equestrian Pose with arms raised	Optional: Child's Pose Rest Repeat, other side

Instructions:

• Extend your left leg back, bending your right knee.  Make sure your right knee is slightly bent in front of your right ankle for support. Your left leg is extended back with your toes curled under.
• Resting the top of your left knee on the floor for balance, close your eyes and bring your awareness to your left hip and thigh. Take six to nine deep breaths in and out through your nostrils. 
• Variations:  Raise your arms up if comfortable.
• Rest in Child’s Pose.  Bring your right leg back, bring both knees to the floor, and rest your forehead on the mat.  Breathe in and out, four to six breaths.
• Repeat other side.  Gently come out of Child’s Pose by bringing your left leg forward, keeping the left knee bent and slightly in front of your left ankle for support.  Breathe deeply.  
                                           

Benefits:

• Improves posture and strengthens the spine.
• Lengthens the thigh muscle.
• Releases tension from the front of the hip.
• Strengthens the lower back and the buttocks muscle.
• Nourishes the large intestine. 
                                             

Safety Tips:

• It is very important to keep the front knee slightly bent in front of the left ankle for stability.
• Avoid if your knees are uncomfortable.
• Never force or strain.
• Feel the body for signs of comfort or discomfort.  Always go for the comfortable choice.
• Child’s Pose can be done on the back with knees to chest if this is more comfortable.

Claire Diab is an internationally recognized Yoga therapist. She is the director of the Yoga Program for the Chopra Center founded by Dr. Deepak Chopra and Dr. David Simon. She is an adjunct professor of Asian Studies at Seton Hall University. She is the author of several books and DVDs on Yoga including “Yoga For Firefighters.” 

 Dennis Boyle is a retired fire director and acting chief with the West Orange (NJ) Fire Department. He was the recipient of the 1999 New Jersey Deputy Fire Chiefs “Fire Officer of the Year” award.