Tensor Fascia Lata

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This small polyarticular muscle originates from the iliac crest in front of the gluteus medius, assisting it with internal rotation of the hip. Inserting on the iliotibial band, it also works with the anterior fibers of the gluteus maximus to extend the knee.

Tightness in the tensor fascia lata limits postures that externally rotate the hip, such as padmasana.

Tensor Fasciae LateaeTensor Fascia Lata

Tensor Fascia Lata (TEN-sor FASH-e-a LA-te)


Anterior portion of the outside of the iliac crest, and the anterior superior iliac spine.

Innervation & chakra illuminated

Superior gluteal nerve (lumbar nerves 4 and 5, and sacral nerve 1). Chakra illuminated: First.

Superior Gluteal NerveGluteus Maximus InsertionImages Proximal Tibia Muscle Insertion


Iliotibial band (and from there to the anterolateral proximal tibia).

Tensor Fascia Lata (TEN-sor FASH-e-a LA-te)


Hamstrings, adductor group and gluteus maximus (femoralinsertion).

Band And Gluteus Muscle


Quadriceps, iliopsoas and anterior portion of gluteus maximus (iliotibial band insertion), gluteus medius.

Fascia Gluteala


J lexes, internally rotates and abducts the hip, and supports the femur on the tibia during standing.

Open chain contraction in parsvottonasana and urdhvadhanurasana turns the thighs inward and straightens the knee.

ParsvottonasanaTensor Fascia Latae Stretching

Tensor Fascia Lata (TEN-sor FASH-e-a LA-te)


Padmasana stretches the tensor fascia lata. Eccentrically contracting it in this pose facilitates this, awakening the muscle.

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Contracting the tensor fascia lata stabilizes the lifted leg in ardha chandrasana.

Ardha ChandrasanaPectineus Canine

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The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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