Say Hello to Your Psoas: Yoga’s Unsung Hero
Your psoas muscle is one of the most important muscles in your body. Yet this unsung hero is often overlooked. That’s partly because it is such a deep muscle, so you really don’t notice it from the outside. Without the psoas, you would not be able to stand or walk. That’s because the psoas is the only muscle that connects your top half to your bottom half.
The Psoas Muscle is the Only muscle that connects the spine to the legs.
Yoga Low Lunge for the Psoas
The psoas is part of Your fight or flight system.
The psoas is also closely connected to your emotional and mental well-being. When you experience stress or anxiety, the psoas muscle can become tight and tense.
Speaking for myself, I took my psoas for granted until I injured it in a riding accident. Once I recovered from the worst of the injury, I began to understand the healing and protective power of yoga. That’s because yoga is one of the most effective ways to release tension and tightness in the psoas. Through a regular practice, you will find that yoga helps to lengthen and strengthen your psoas. And in the process, you’ll begin to feel stronger and more confident.
Understanding the psoas muscle
Before we dive into the benefits of yoga for the psoas muscle, let's take a closer look at what the psoas muscle is and why it is so important. As you can see in the illustration, the psoas muscle is a deep muscle that runs from the lower spine to the top of the thigh bone. It is responsible for flexing the hip joint and lifting the leg, among other things.
Your psoas muscle anatomy.
Here are just a few of the benefits of yoga for the psoas muscle:
Reduced Back Pain: When the psoas muscle is tight or tense, it can pull on the lower back, leading to pain and discomfort. Yoga can help to release tension in the psoas muscle, which can alleviate some types of back pain. Of course, if you suffer from back pain, check in with your doctor or physical therapist before starting a yoga practice.
Improved Posture: When the psoas muscle is strong and flexible, it can help to support the spine and improve your overall posture.
Deeper Breathing: When the psoas muscle is tense or tight, it can make you feel as if your breathing is restricted. Yoga can help to release tension in the psoas muscle, which can lead to better breathing and improved overall health.
Reduced Feelings of Anxiety and Stress: When the psoas muscle is tense or tight, it can also contribute to feelings of anxiety and stress. By releasing tension in the psoas muscle, yoga can help to relieve some of these symptoms.
As always, check with your doctor if you have any health concerns.
Yoga poses for the psoas.
Yoga is a great way to stretch and strengthen your psoas. here are some poses that can help:
Low Lunge (Anjaneyasana): This pose stretches the hip flexors, including the psoas muscle. From a high plank position, step your right foot forward between your hands. Lower your left knee to the ground and sink your hips forward and down. Keep your right knee over your ankle and lift your arms overhead. Hold for several breaths, then repeat on the other side.
Crescent Lunge (Alanasana): This pose is similar to low lunge, but your back leg will be straight, and you’ll lift your heel. From a standing position, step your left foot back and bend your right knee to a 90-degree angle. Keep your left heel lifted and sink your hips forward and down. Lift your arms overhead and hold for several breaths, then repeat on the other side.
Pigeon Pose (Eka Pada Rajakapotasana): This pose, also known as swan pose in Yin yoga, stretches the hip flexors, including the psoas muscle. It also works the glutes and outer hips. From a tabletop position, bring your right knee behind your right wrist and extend your left leg behind you. Keep your hips square and lower your chest to the ground. Hold for several breaths, then repeat on the other side. You can modify by folding over a bolster. If you can’t get your hip to the ground, don’t try to force it. Instead, place a pillow or block underneath for support.
Bridge Pose (Setu Bandha Sarvangasana): This pose strengthens the glutes and hamstrings, which can help support the psoas muscle. Lie on your back with your knees bent and feet hip-distance apart. Lift your hips up towards the ceiling, keeping your feet grounded and pressing your arms and shoulders into the ground. Hold for several breaths, then lower back down. You can put a block under your pelvis for a supported pose.
Boat Pose (Navasana): This pose strengthens the core muscles, including the psoas muscle. Sit on the ground with your knees bent and feet on the ground. Lean back slightly and lift your feet off the ground, keeping the knees bent or perhaps bringing your shins parallel to the ground. Extend your arms forward and hold for several breaths.
You can find a yoga class that focuses on the psoas on my YouTube channel. If you are new to these poses, work with a yoga teacher to be sure that you are getting the most from your practice, and that you are doing it safely. If something hurts or feels like a strain, back off until you find a position that feels more do-able. There are modifications for every pose. Although yoga can be challenging, consistency is key. After a few sessions, you’ll begin to feel more comfortable and confident in your practice.
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