Resting in this position for 10-20 minutes of time is key in order to allow gravity to help in relaxing and softening important muscles without unnecessary tensions. You’ll make your iliopsoas, quadratus lumborum and piriformis muscle healthy and happy!

The struggle between these muscles may lead to a deformity in bones and the connective tissues which hold them together. This may result in the twisted ilium, compressed discs, knee, ankle and feet torsion, as well as compression and pain to reproductive organs, low back, intestines and the diaphragm.

To support these muscles’ health one needs to stretch and exercise them. But in this article, I want to introduce another helpful technique (it is a part of Alexander techniques) which allows to “reset” them.

Constructive Rest Position Benefits

One of the most effective ways to passively relax these three key muscles (and not only them in fact) is with the Constructive Rest Position.

• Internal rotation of the thigh bones gently stretches the tight piriformis muscles.
• Knees lifted in a bent position allows the sacrum, with the help of gravity, to find its right place between the ilium bones.
• The suttle posterior tilt of the pelvis makes for the gentle stretch of both iliopsoas and quadratus lumborum.

Constructive Rest Position Video