How to Stretch and Strengthen the Psoas

Want to find a new sense of balance and freedom in your practice? Learn how to skillfully stretch and strengthen the

mysterious psoas muscle.10   

Most yoga students are aware that the psoas is a central player in asana, even if the

muscle’s deeper function and design seem a mystery. A primary connector between the

torso and the leg, the psoas is also an important muscle off the mat: it affects posture, helps

stabilize the spine, and, if it’s out of balance, can be a significant contributor to low back and

pelvic pain. The way that we use the psoas in our yoga practice can either help keep it

healthy, strong, and flexible, or, conversely, can perpetuate harmful imbalances.

The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur.

The psoas major is the biggest and strongest player in a group of muscles called the hip

flexors: together they contract to pull the thigh and the torso toward each other. The hip

flexors can become short and tight if you spend most of your waking hours sitting, or if you

repeatedly work them in activities like sit-ups, bicycling, and certain weight-training

exercises.

A tight psoas can cause serious postural problems: when you stand up, it pulls the low back

vertebrae forward and down toward the femur, often resulting in lordosis (overarching in the

lumbar spine), which is a common cause of low back pain and stiffness; it can also

contribute to arthritis in the lumbar facet joints. On the other hand, a weak and

overstretched psoas can contribute to a common postural problem in which the pelvis is

pushed forward of the chest and knees. This misalignment is characterized by tight

hamstrings pulling down on the sitting bones, a vertical sacrum (instead of its usual gentle

forward tilt), and a flattened lumbar spine. Without its normal curve, the low back is

weakened and vulnerable to injury, especially at the intervertebral discs.

The way that we use the psoas in our yoga practice can either help keep it healthy, strong, and flexible, or,

conversely, can perpetuate harmful imbalances.

To help you create balance in the psoas and keep your low back healthy, it is important to

first understand the anatomy. Then you’ll see why the psoas is integral to asanas as diverse

as navasana (boat pose) and setu bandha sarvangasana (bridge pose), and how to engage

and stretch this massive muscle for optimal benefit.

How to Find the Psoas

Although the psoas is one of the most important muscles in yoga poses, it is also one of the

most misunderstood. Many students and even teachers have only a vague idea of where it is

located. The psoas originates from the lumbar vertebrae and forms a strip of muscle almost

as big as a wrist along each side of the spine. Looking at the front of the body, you’d have to

remove the intestines and other digestive organs, as well as the female reproductive organs,

to be able to see the muscle in the very back of the abdomen. It proceeds down and

forward, crossing the outer edge of each pubis, then moves back again to attach on a bony

prominence of the inner upper posterior femur (thigh bone) called the lesser trochanter.

The psoas affects our posture and helps stabilize the spine. If it’s out of balance, it can be a significant contributor to

low back and pelvic pain.

Along the way, the psoas picks up its synergist, the iliacus, which originates on the inner

bowl of the pelvis (or the ilium) and joins the psoas on its path downward to attach to the

femur. The two muscles work so closely together that they’re usually referred to as one, the

iliopsoas. The other hip flexors include the sartorius, the tensor fascia lata, the rectus

femoris, the pectineus, and the adductor brevis. Besides flexion, these muscles might also

contribute to the internal or external rotation of the hip. This action is important for yoga

practitioners to understand because the psoas may try to externally rotate the hip in poses

where we don’t want external rotation, such as backbends or forward bends.

Awakening the Psoas

Now that you have a picture of the psoas in your mind, let’s see if you can feel it

contracting. When the psoas contracts, it will pull the femur and the spine closer together

(hip flexion). If you are lying on your back, contracting the right psoas will help lift your right

leg off the floor as in supta padangusthasana, or reclining big toe pose. If the back of your

leg is flexible, you may be able to bring it toward your torso past perpendicular, but the

psoas stops contracting at about 90 degrees, when the leg is vertical. At that point, gravity

is no longer pulling the leg back toward the floor, so the hip flexors can relax. On the other

hand, if the back of your leg is tight and you can’t bring your leg to the 90-degree point, the

psoas contracts the entire time you hold your leg up, even if you have a strap wrapped

around your foot. By definition, this is an isometric contraction: the muscle is working, but

not changing length. Anytime you’re holding a body part against the pull of gravity, it’s an

isometric contraction.

Navasana

Navasana is another yoga pose that strengthens the psoas isometrically. You can feel the

basic action of the psoas in navasana while sitting on a chair. Sit tall on the front edge of the

chair, with your arms stretched out in front of you, parallel to the floor. Then lean toward the

back of the chair without touching it, while keeping your chest lifted. As soon as your body

inclines backward past vertical, gravity is trying to pull your torso down toward the earth,

and the psoas contracts to hold you cantilevered.

To apply this action in navasana, move to the floor and sit tall (up on your sitting bones, not

rolled back on your tailbone) with your knees bent and feet flat. Wrap your fingers lightly

around the tops of your shins and give a little pull to help lift your chest, then lean back until

your elbows are straight. Let go of your shins, keeping your arms parallel to the floor, feet

on the floor, and chest lifted. While this is a mild beginner’s version of navasana, you’ll be

doing some nice isometric strengthening of the psoas as well as of your back and abdominal

muscles.

If you’d like to move into the full pose, tip your torso back a little farther, lift your feet off the

floor, and find your balance. Even with your knees still bent, the psoas has to work harder,

as it’s now holding up the weight of your torso plus the weight of your legs against gravity’s

pull. You can stay here for several breaths, or go ahead and challenge the muscle even

more by straightening your knees. In the full expression of navasana, the psoas acts like a

guy-wire between your spine and the thighs to hold the beautiful V shape of the pose. This is

a challenging pose, working not only the psoas, but also the abdominals, the back muscles,

and the quadriceps; if you are a beginner, try working regularly on the preparatory steps to

gradually build strength for the full variation.

Releasing the Psoas

After you’ve warmed and worked the psoas through contraction, it’s an ideal time to stretch

and lengthen it. In order to stretch any muscle, we must do the opposite of its action; in this

case, we’ll need to extend the hip, moving the lumbar spine and the femur away from each

other. Because the psoas is a big and potentially strong muscle, you’ll be able to lengthen it

most effectively by stretching one side at a time in poses such as anjaneyasana (lunge pose)

and virabhadrasana I (warrior pose I), where the hip of the back leg is in extension.

Virabhadrasana I

A good way to isolate the psoas stretch, whether you’re a beginner or an experienced

practitioner, is to practice virabhadrasana I in a doorway. Find an open doorway (or a pillar)

and step up close so that the right side of your body is just behind the door jamb. Step your

left leg through the doorway, and place your right foot two to three feet behind you, with

that back heel off the floor. Stretch your arms overhead and rest your hands on the wall.

Bend both knees slightly, and align your pubic bones, navel, and breastbone with the door

frame.

The whole key to stretching the psoas is in the tilting of the pelvis. Remember, a tight psoas

tries to tilt the pelvis anteriorly (pulling the spine and top of the pelvis forward and down), so

you must tilt the pelvis posteriorly to stretch the hip flexors. The door can help you achieve

this action: simply move your pubic bones toward the door jamb, your upper pelvis and

navel back away from the jamb, and draw your breastbone toward the jamb. These actions

help you tilt the pelvis posteriorly, move the lumbar spine toward the back of the body

(instead of letting the tight psoas pull it forward and down), and lift the rib cage vertically up

out of the low back. Altogether, you’ll be lengthening the psoas and relieving compression

and discomfort in the low back.

When you’re ready to deepen the stretch, straighten the back knee fully (let the back heel

stay off the floor, especially if you’re a beginner or have knee or low back problems), and

gradually bend the front knee more. If you’re not getting a deep stretch on the front of the

right hip, redouble your efforts to bring the pubic bones toward the wall, and the navel

away, and bend the front knee more. Hold the pose for a minute or more, keeping your

breathing slow and steady to help the muscle relax into a deep stretch. Then repeat on the

other side.

Setu Bandha Sarvangasana

Now that you’ve stretched your psoas, you’re ready to work on backbending poses, which

require full extension in both hips. In setu bandha sarvangasana, for instance, tight and

short psoas muscles will tilt the pelvis anteriorly as you lift your pelvis off the floor, causing

sharp compression in the lower lumbar vertebrae. So it’s important to prepare your body for

backbending by first stretching the hip flexors, especially if you lead a sedentary lifestyle.

When you’re ready to work on bridge pose, lie on your back with the knees bent and the feet

flat on the floor, hip-width apart, heels pulled in close to your sitting bones. Place a block

between your feet, grounding down through the big toe and inner heel, and squeeze a

second block between your knees. The blocks ensure that your thighs remain parallel

throughout the pose to prevent the psoas muscles from externally rotating the hips while

extending them, which can contribute to low back compression and knee pain.

By incorporating poses that strengthen and lengthen the psoas, you can release habitual muscle-holding patterns,

improve your low-back alignment, and create a more balanced posture.

When you begin to lift your pelvis off the floor, lift your tail-bone first. This simple action sets

the pelvis into a posterior tilt, and, if your hip flexors are lengthened enough, helps you keep

space in your low back. As you continue to roll up into bridge pose, press your pubic bones

up into the skin of your lower abdomen. Hold the pose for 20 to 30 seconds. Repeat the pose

two more times; as the hip flexors lengthen, you may find that you can go deeper and lift

higher.

A well-balanced asana practice helps keep your muscles strong enough to do their job and

flexible enough to allow full range of motion of associated joints. By incorporating poses that

both strengthen and lengthen the psoas, you can release habitual muscle-holding patterns,

improve your low-back alignment, and create a more balanced and spacious posture.

Release Tension in the Psoas

4   

Remember a morning when curling up into a ball and pulling the covers over your head seemed the only reasonable response to the upcoming day?

Contraction into the fetal position may seem like one of the less debilitating responses to stress, but it’s rarely an option—at least not one with a satisfactory

result.

Nevertheless, part of the stress response hardwired into our nervous system is the contraction of the major flexors of the torso—somewhat like the response of

a caterpillar if you poke it with a twig. A verbal jab from a co-worker, the close call on the freeway, a long-standing argument with your spouse, free-floating

anxiety—all of these elicit a contraction in the flexors. This is the tightening in the gut, the hunching of the shoulders, the sinking of the heart. As with all

responses to stress, the problem is that the response becomes habitual, resulting in chronic tension and contraction, which we then experience as our “normal”

state. Our yoga practice is an opportunity to undo this chronic tension, and establish a deep and abiding sense of harmony in the body and mind.

Tension in the Psoas

The psoas (so-as), an important flexor with an exotic name, is particularly sensitive to emotional states. It runs from the thigh bone through the length of the

belly and is the major flexor of the hip—it’s the psoas that lifts the thigh as you walk. It also acts in conjunction with the spinal muscles to support the lumbar

spine. The psoas is a paired muscle, originating on the lowest thoracic vertebra and each of the five lumbar vertebrae of the lower back, and extending down

through the pelvis to attach on the inside of the upper femur. It crosses three major joints—the hip socket, the joint between the lumbar spine and the sacrum

(L5-S1), and the sacroiliac joint (SI joint between the sacrum and the pelvis). So it’s easy to see that if the psoas is not healthy and strong, there are major

repercussions throughout the body.

With a healthy psoas the weight is borne through the bones, and walking is initiated at the solar plexus instead of the knee or hip joint.

Chronic contraction of the psoas, whether from stress or repetitive activity, limits range of movement in the hip sockets, with the frequent result of strain in the

lumbar spine and the knees. When tension in the psoas is asymmetrical, that is, one side is more contracted than the other, the resulting tilt of the pelvis

effectively shortens one leg relative to the other, and causes compensation up the spine into the neck as the head tries to stay level. Tension also shortens the

trunk and reduces room for the viscera, so the organs don’t work as efficiently. On top of that, when the pelvis, spine, and legs are misaligned, the weight of

the torso is no longer carried easily through the bones, stability is compromised, and the psoas ends up trying to stabilize the pelvis rather than moving freely

in its hip-flexing function. With a healthy psoas the weight is borne through the bones, and walking is initiated at the solar plexus instead of the knee or hip

joint.

Through its attachments to the thoracic and lumbar vertebrae, the psoas affects a number of other important muscles, including the diaphragm, the trapezius,

and the quadratus lumborum, which also attach on these vertebrae. Through these muscles, tension in the psoas has the potential to seriously compromise

structural integrity and physiological functioning throughout the upper torso as well as the pelvis and abdomen. If the upper segment of the psoas is tight and

constricted, the lumbar spine hyperextends, the chest collapses, the lower ribs thrust forward, and breathing patterns are affected. Many problems in stability

and alignment in asanas, lower back discomfort or injury, integration between the pelvis and the chest, meditation sitting postures, and dysfunctional breathing

patterns are directly related to tension in the psoas.

Hopefully by now you’re realizing that strengthening and/or stretching alone may not result in a healthy psoas. Repetitions of leglifts, sit-ups, weightlifting,

even standing postures, when done mechanically, may only reinforce existing patterns and do little to restore a healthy resting length for the psoas. In fact,

improper training may increase the tension, restricting blood flow and increasing rather than reducing the overall stress level. For that reason the systematic

relaxation practice—and I do mean practice, regular daily practice whether you think you need it or not—can help with alignment, physiological functioning, and

the host of evils we have touched on in the preceding discussion. A few simple stretches done with the intention to gently release the grip of these flexors and

open up the breath will go a long way to restoring balance and comfort to all your postures.

Systematic Relaxation in Corpse Pose

For psoas problems, modify the basic corpse pose relaxation to encourage relaxation of the psoas itself as well as to induce an overall state of deep stillness

and calm. If the psoas is shortened, it will tug on the lumbar spine when you lie flat, arching the back off the floor and straining the lower back. You can take

the pull off the lumbar spine by supporting the back of the knees so the weight of the legs doesn’t pull on the spine. Roll a blanket or use a bolster under the

knees to support the thighs and release the tug on the spine. Another option is to bend the knees, place the feet on the floor to the outside of the pelvis, and

rest the knees against each other. 

In both cases the angle between the thighbone and the lumbar spine is lessened, allowing the lumbar spine, sacrum, and pelvis to drop into the floor, and

freeing the breath. Support the back of the neck and head and let the whole body rest on the floor. Make sure you’re warm (cover up if necessary) and arrange

to be uninterrupted for at least 10 to 15 minutes.

Close your eyes, still the body, and turn your awareness to the breath. Allow the breath to flow effortlessly, smoothly, and evenly. Then move your awareness

systematically through the body, starting from the head and moving to the feet and back up again.

Wind-Relieving Pose

Lie on your back, bend your knees, and place your feet on the floor near the pelvis. Then bring your attention to the back of the pelvis and settle deeply into the

floor. Now draw one knee toward your torso with your hands. Breathe into your hip joint, and keep the pelvis stable. Soften the back of the pelvis into the floor.

Then slowly stretch the opposite leg out, sliding the foot out, extending the knee, but keeping the pelvis right where it is. Don’t allow the lower back to arch any

further from the floor. By stabilizing the pelvis, extending the leg will lengthen the psoas. If you allow the pelvis to tilt, the psoas doesn’t lengthen or release,

but pulls the lumbar spine forward, arching the lower back. Keep the pelvis in place by drawing the bent leg toward the abdomen.

Reduce overall tension levels; soften your face, jaw, eyes, root of the tongue, shoulders, upper back, belly, pelvic floor, and hip joints. Then focus on your

breath—notice the breath dropping deeper into the body and becoming slow and smooth as internal tension releases. Stay for at least 2 to 3 minutes. Then

release the bent leg to the floor and switch sides, repeating the pose on the other side.

Lunge Pose

Like the wind-relieving pose, this pose fixes one leg to stabilize the pelvis as you lengthen the psoas on the other side by stretching the leg. This is a more

active and aggressive stretch than the wind-reliever. There are many variations on this pose. Try the variations here, but choose others if they are too hard,

and work for a feeling of softening and release.

Start on your hands and knees. Step your foot up between the hands so your knee is directly over your ankle, and the thigh and shin are at right angles. Turn

your back toes under and slide your back knee back to draw the thigh out of the pelvis. Then turn the top of the foot to the floor and lengthen the whole leg out

of the pelvis.

Soften the front of the leg across the hip joint and all the way up the inner belly, dropping your sit bones and tailbone toward the floor. Breathe into the pelvic

floor between the tailbone and the pubic bone.

Now turn the back toes under again and press the heel toward the wall behind you, straightening the knee off the floor, but without lifting the pelvis even an

inch higher than it was with the knee down. Feel the thighbone surrounded by a supportive sheath of muscle, which gently draws it out of the pelvis.

To stabilize the pelvis, move the sacrum down and forward between the legs and press the front foot strongly into the floor. The whole spine stays long. Soften

your face, jaw, eyes, and lengthen the back of the neck. Press the crown of the head forward as you draw the heel back so the body lengthens on the front side

as well as the back side.

Hold for a comfortable length of time, continuing to deepen your awareness. Then bend the knee to the floor, flatten the top of the foot on the floor, and move

the sacrum a little further forward.

To release the upper part of the psoas, engage the abdominal muscles to stack the torso over the pelvis, and press your hands onto the thighs as you draw the

shoulders down away from the ears. Reach the sit bones down toward the floor and keep the lumbar spine long.

Then inhale and stretch the arms to the front and up alongside the face, without changing the orientation of the pelvis or spine. Stretch the arms out of the

solar plexus and the belly. Take the sternum up and back, the pelvis down, and elongate the abdomen. Exhale the arms down. Repeat 3 to 4 times, holding for

four breaths on the last repetition.

Finally, bring the hands back down alongside the foot. Shift your pelvis side to side, exploring your range of movement in any way that feels good. Then step

your foot back and sit back on your heels in child’s pose, breathing into the belly and hip joints for a minute or two. Then repeat the whole sequence on the

other side.

One Last Suggestion

In all your cross-legged sitting postures, the hip sockets must be higher than the knee joint, even if only a fraction of an inch. Otherwise the psoas, along with

the iliacus, which inserts with a common tendon on the femur, works too hard to keep the lumbar spine from collapsing as you sit up straight. That means you

need to prop the base of the torso so the weight of the femurs falls away from the pelvis. Keep the joints open, the inner thighs and lower belly receptive, and

your posture effortlessly upright and alert. Then the nervous system can find the state of deep relaxation and simultaneous alertness that characterizes inner

stability in body, breath, and mind.

The internal awareness that develops through yoga is the most important tool for learning to release the psoas. And releasing the psoas will bring new freedom, ease, and structural integrity to your yoga practice.

It can be difficult at first to access the subtle sensations of the psoas. Buried in the body, engaged in habitual patterns of holding (especially when you’re sitting or standing), and deeply linked to your emotions, the psoas is best approached with quiet attention, patience, and perseverance. Awareness is the first key. Like a flashlight that illuminates the contents of a dark closet, you can use your attention to clarify and define each sensation in your core.

Constructive Rest Position

Rather than trying to instantly correct all the imbalances and habitual compensations you’ve developed throughout your life, we’ll begin by simply releasing the psoas in a posture called constructive rest position. In this pose, you don’t need to perform any muscular action to release the psoas. Gravity will do the work.

To take constructive rest position, lie on your back, bend your knees to about 90 degrees, and place your feet on the floor in line with your hip sockets, 12 to 16 inches from your buttocks. Be careful not to flatten or exaggerate the curves in either your lumbar (lower back) or cervical (neck) spine. Rest your hands and forearms on your rib cage, on your pelvis, or by bringing them to the floor as in Savasana.

Now that you’re in position, shift your awareness to the support of your bones. Begin by sensing the weight of your bones sinking down toward the floor. Take note of any part of your skeleton that feels as though it is suspended, any place where the muscular contraction prevents the bones from surrendering to the pull of gravity. As your psoas continues to release, the distribution of weight will start to feel increasingly even throughout your body.

Active Supine Stretch

Once you’ve begun to understand the skeletal position and internal sensations that accompany releasing the psoas, you can move on to more actively lengthening the muscle. Starting from constructive rest position and keeping both knees bent, bring your right upper thigh toward your chest. Gently hug your right leg toward your trunk.

Be very careful not to curl your pelvis up off the floor as you move your right leg; the pelvis should remain aligned with the trunk. Sensing into your flexed right hip and softening in the hip socket will help free the right thighbone.

You’re now ready to stretch your left psoas. Very slowly walk the left foot farther away from the hips. As the leg extends, keep your awareness on the front of the left hip socket, releasing any psoas tension you notice there. Once you begin to sense the psoas lengthening, follow the sensation all the way up the muscle to its attachment at the 12th thoracic vertebra, located behind the center of your solar plexus.

To amplify the stretch, push your right leg against your right arm as though you were gently kicking up toward the sky. At the same time, resist the push of the leg with your clasped arms. After a few moments, change sides. Don’t continue this pose if you experience pain or tension in your lower back. Instead, immediately go back to constructive rest position and relax, allowing gravity to release your psoas again.

The Ultimate Stretch

All variations of the lunge (sometimes called “runner’s stretch”) and Pigeon Pose are excellent for stretching the psoas, but for many students the best is a modified Pigeon Pose (Eka Pada Rajakapotasana). When you stretch one leg out in front of you and one behind you while keeping your pelvis stable, you isolate the stretch in the psoas and iliacus muscles attached to the back leg.

To come into this pose, start by kneeling on all fours. Swing your right knee forward onto the floor between your hands, releasing and rotating the right femur within the right hip socket, and bring your right buttock toward the floor. At the same time, extend your left leg straight back behind you. Make sure you keep your hips level and squared to the front. If necessary, place a firm bolster or pile of blankets under your right sitting bone to keep your pelvis level and supported. Don’t bring your right buttock to the floor by torquing your right hip farther forward or farther toward the floor than your left.

This posture stretches your left psoas. As you continue to extend back through your left leg, check again that you are keeping your pelvis facing squarely forward. If the pelvis torques, you’ll lose the psoas stretch, and you may also compress or overtwist the lower back. If you’re stretching properly, you shouldn’t feel tension in your lower back. The release and stretch should begin where your psoas crosses your hip at the front of the joint, and you should feel an upward extension through both the front and back of your trunk. The line of your body should form a continuous arc, with no abrupt angles.

Seated Poses

Now that you’ve discovered how it feels to release and lengthen your psoas, we’ll use a simple cross-legged posture to illuminate the proper use of the psoas in seated asanas.

Sit on a firm, folded blanket, with your feet and lower legs off the blanket. Bend your right leg and draw the heel toward your left inner groin. Similarly, bend your left leg and draw the heel toward your right shin. If either of your knees feels strained or if one knee is higher than the other, support that knee by placing a rolled towel or blanket or bolster under the knee or thigh.

Begin to notice where the weight of your torso grounds through your pelvis into the floor. Does most of your weight fall behind your sitting bones, or in front of them? If you sense your weight grounding directly through the bones, refine your questioning. Is your weight more on the front of the bones or the back? Lift your sitting bones off the blanket and pull back on the muscles of the buttocks, so that when you lower down again you shift more firmly onto the front of your sitting bones. See if this action provides a more effortless base of support for your spine, rib cage, and head.

To align your pelvis properly, you may have to raise your sitting bones by placing flat, firmly folded towels or blankets under your buttocks. When you get all your props placed correctly, you’ll be on the front of your sitting bones, with your knees lower than your hip socket. This relationship between knees and hips is critical in all seated postures because it allows your psoas to open at the front of the hip; in turn, this opening allows a release of tension throughout your legs and lower back. As the weight of the body releases down through the bones, it grounds into the earth, and a subtle sensation of support rebounds upward.

When your pelvis is stable and your skeletal structure is free to align properly, sitting feels effortless. You shouldn’t have to use muscular tension to hold yourself up—thrusting your chest forward or pulling your

shoulders back to lengthen your trunk. If you feel as though your spine collapses without these actions, if your weight is still placed behind your sitting bones, or if your knees are still higher than your hip sockets, continue to add towels or blankets until you find the sensation of support that accompanies proper alignment.

If you still don’t feel this support even though you’re aligned properly, try shifting your weight slightly forward through your hip sockets until you feel a release at the core of your body. At first, this release may feel a little unsettling. You may even experience a subtle fear of falling. As the psoas lets go, you are shifting from a familiar feeling of controlling your posture with muscles to an unfamiliar feeling of relying on your skeleton for support. Since it’s new, the sensation may feel a bit scary—or you may feel relief as you let go of unnecessary muscular contraction.

Standing Release

Maintaining a released psoas can be challenging in standing postures. Biomechanically, standing on two legs is a very complex task, and many of us have developed habitual—but less than optimal—patterns of muscular contraction to help keep us upright. Fortunately, there’s an excellent exercise that allows you to discover what it feels like to relax your psoas while standing. Take a block or thick book and place it 12 to 16 inches away from a wall. Stand on the block or book with your left foot, supporting and balancing yourself with your right hand on the wall. Let your right leg and foot hang completely released. Gently swing this leg back and forth like a pendulum, taking care not to let the trunk bend or twist as your leg swings. (If your pelvis is torquing, you’re going beyond the released range of motion of your psoas.) See if you can sense the pendulum movement deep within your torso; it should begin at the very top of your psoas at your 12th thoracic vertebra, behind your solar plexus.

After you swing the leg for a few minutes, step down from the block and see if your two legs feel different. You’ve released the psoas attached to the swinging leg, and most likely this leg will feel longer, freer, and more relaxed.

Now reverse your position and swing the other leg. This time focus not only on the leg you’re swinging, but also on the standing leg. Check to make sure you’re not leaning into the standing leg hip. Try to sense your weight passing directly down through your leg and foot and into the block. Even though this leg is now bearing weight, you can release the psoas by bringing your awareness to the front of the hip socket and softening any tension you notice there.

Tadasana (Mountain Pose)

Now let’s investigate Tadasana (Mountain Pose). Stand with your feet directly underneath your hip sockets, and conduct an inquiry of your sensations. Does your pelvis feel like a stable foundation? Is the rim of your pelvis parallel to the floor? You can check by looking in a mirror, or by placing your hands on top of your hips and following the pelvic rim around to the front of your body, checking to see if both hands are level. Do both your legs transfer weight equally? Are you grounding equally through both feet? If your answer to these questions is “Yes,” your psoas should feel released, and you should be able to sense gravity drawing your weight down through your bones. If your bones are aligned, you’ll feel a slight sensation of rebounding from the earth, just as a ball dropped to the floor bounces up again. This rebounding force creates a current of energy that aligns the body, flowing up through your spine and out the top of your skull. If your pelvis doesn’t feel stable and even, try returning to constructive rest position and the supine psoas stretch. After a few minutes of releasing the psoas and stabilizing the pelvis, return to Tadasana and see if you feel more balanced.

Vrksasana (Tree Pose)

Once your weight feels equal on both feet in Tadasana, focus on sensing your ankles. Shift your weight ever so slightly forward and back over your ankle joints until you find the place where they feel most released. At that point, your psoas is also most free to release and to assume its proper function as a guy wire for the spine. Moving with proper alignment from Tadasana into Tree Pose requires that you continue to sense this connection between your standing leg and your spine, even as you shift all your weight onto one leg and lift the other into the air.

When you’re ready, gradually shift from grounding your weight through both legs to bringing it all onto your right leg. A common mistake in this asana is leaning into the right hip, which can strain the hip ligaments on that side. Instead, balance your weight directly over the bones of your leg, allowing the hip socket to remain released and the right-side psoas to relax.

When you can ground your weight straight down through your right leg, without leaning into your right hip or locking your right knee, you can start to turn and lift your left leg. Begin by softening any tension at the front of the left hip socket, releasing the left psoas. Then rotate the thigh bone in the left hip socket, contracting the external rotator muscles located behind the hip. Once you’ve rotated the femur, lift your left leg, placing the sole of the foot as high as possible on the inner right leg. Again, make sure you didn’t lean into your right hip as you lifted the left leg. If necessary, place your hand on a wall or chair to help you maintain balance.

Psoas and the Arms

If you feel stable and aligned standing in Vrksasana, you can add your arms to the pose. Just as your legs should be able to move independently of your pelvis, your arms should be able to move independently of your shoulders. And, as with your legs, this independent motion can only occur if your psoas is released. To avoid contracting your psoas as you raise your arms, bring your attention to your solar plexus and the back of your rib cage. Melt any rigidity you feel in these areas. Aim to soften and widen equally across the front of your chest and across your back, especially in the area between your shoulder blades. If these regions already feel open, straighten your arms, rotate them outward, and sweep your palms up above your head. If you detect any stiffening in the area of your upper psoas, pause and take your arms a little lower until you can soften the tension you sense in this area. Bringing your arms over your head can challenge the release of the upper psoas where it attaches to the 12th thoracic vertebra, and it can also challenge your stability through your standing leg. To maintain ease at the core of your body, focus on sensing a downward release from the very top of your psoas. Feel your weight dropping down through your bones, even as your arms float up over your head.

If you have difficulty sensing this release, return again to constructive rest position, with your arms at your sides. After a few moments, fold your arms across your rib cage. With this extra weight, the middle of your torso will rest a little more into the floor; you will feel an increased release deep in your trunk as the top portion of your psoas lets go. Once you’ve identified this release, you can again investigate it in Vrksasana.

How to Stretch and Strengthen the Psoas

Want to find a new sense of balance and freedom in your practice? Learn how to skillfully stretch and strengthen the

mysterious psoas muscle.10   

Most yoga students are aware that the psoas is a central player in asana, even if the

muscle’s deeper function and design seem a mystery. A primary connector between the

torso and the leg, the psoas is also an important muscle off the mat: it affects posture, helps

stabilize the spine, and, if it’s out of balance, can be a significant contributor to low back and

pelvic pain. The way that we use the psoas in our yoga practice can either help keep it

healthy, strong, and flexible, or, conversely, can perpetuate harmful imbalances.

The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur.

The psoas major is the biggest and strongest player in a group of muscles called the hip

flexors: together they contract to pull the thigh and the torso toward each other. The hip

flexors can become short and tight if you spend most of your waking hours sitting, or if you

repeatedly work them in activities like sit-ups, bicycling, and certain weight-training

exercises.

A tight psoas can cause serious postural problems: when you stand up, it pulls the low back

vertebrae forward and down toward the femur, often resulting in lordosis (overarching in the

lumbar spine), which is a common cause of low back pain and stiffness; it can also

contribute to arthritis in the lumbar facet joints. On the other hand, a weak and

overstretched psoas can contribute to a common postural problem in which the pelvis is

pushed forward of the chest and knees. This misalignment is characterized by tight

hamstrings pulling down on the sitting bones, a vertical sacrum (instead of its usual gentle

forward tilt), and a flattened lumbar spine. Without its normal curve, the low back is

weakened and vulnerable to injury, especially at the intervertebral discs.

The way that we use the psoas in our yoga practice can either help keep it healthy, strong, and flexible, or,

conversely, can perpetuate harmful imbalances.

To help you create balance in the psoas and keep your low back healthy, it is important to

first understand the anatomy. Then you’ll see why the psoas is integral to asanas as diverse

as navasana (boat pose) and setu bandha sarvangasana (bridge pose), and how to engage

and stretch this massive muscle for optimal benefit.

How to Find the Psoas

Although the psoas is one of the most important muscles in yoga poses, it is also one of the

most misunderstood. Many students and even teachers have only a vague idea of where it is

located. The psoas originates from the lumbar vertebrae and forms a strip of muscle almost

as big as a wrist along each side of the spine. Looking at the front of the body, you’d have to

remove the intestines and other digestive organs, as well as the female reproductive organs,

to be able to see the muscle in the very back of the abdomen. It proceeds down and

forward, crossing the outer edge of each pubis, then moves back again to attach on a bony

prominence of the inner upper posterior femur (thigh bone) called the lesser trochanter.

The psoas affects our posture and helps stabilize the spine. If it’s out of balance, it can be a significant contributor to

low back and pelvic pain.

Along the way, the psoas picks up its synergist, the iliacus, which originates on the inner

bowl of the pelvis (or the ilium) and joins the psoas on its path downward to attach to the

femur. The two muscles work so closely together that they’re usually referred to as one, the

iliopsoas. The other hip flexors include the sartorius, the tensor fascia lata, the rectus

femoris, the pectineus, and the adductor brevis. Besides flexion, these muscles might also

contribute to the internal or external rotation of the hip. This action is important for yoga

practitioners to understand because the psoas may try to externally rotate the hip in poses

where we don’t want external rotation, such as backbends or forward bends.

Awakening the Psoas

Now that you have a picture of the psoas in your mind, let’s see if you can feel it

contracting. When the psoas contracts, it will pull the femur and the spine closer together

(hip flexion). If you are lying on your back, contracting the right psoas will help lift your right

leg off the floor as in supta padangusthasana, or reclining big toe pose. If the back of your

leg is flexible, you may be able to bring it toward your torso past perpendicular, but the

psoas stops contracting at about 90 degrees, when the leg is vertical. At that point, gravity

is no longer pulling the leg back toward the floor, so the hip flexors can relax. On the other

hand, if the back of your leg is tight and you can’t bring your leg to the 90-degree point, the

psoas contracts the entire time you hold your leg up, even if you have a strap wrapped

around your foot. By definition, this is an isometric contraction: the muscle is working, but

not changing length. Anytime you’re holding a body part against the pull of gravity, it’s an

isometric contraction.

Navasana

Navasana is another yoga pose that strengthens the psoas isometrically. You can feel the

basic action of the psoas in navasana while sitting on a chair. Sit tall on the front edge of the

chair, with your arms stretched out in front of you, parallel to the floor. Then lean toward the

back of the chair without touching it, while keeping your chest lifted. As soon as your body

inclines backward past vertical, gravity is trying to pull your torso down toward the earth,

and the psoas contracts to hold you cantilevered.

To apply this action in navasana, move to the floor and sit tall (up on your sitting bones, not

rolled back on your tailbone) with your knees bent and feet flat. Wrap your fingers lightly

around the tops of your shins and give a little pull to help lift your chest, then lean back until

your elbows are straight. Let go of your shins, keeping your arms parallel to the floor, feet

on the floor, and chest lifted. While this is a mild beginner’s version of navasana, you’ll be

doing some nice isometric strengthening of the psoas as well as of your back and abdominal

muscles.

If you’d like to move into the full pose, tip your torso back a little farther, lift your feet off the

floor, and find your balance. Even with your knees still bent, the psoas has to work harder,

as it’s now holding up the weight of your torso plus the weight of your legs against gravity’s

pull. You can stay here for several breaths, or go ahead and challenge the muscle even

more by straightening your knees. In the full expression of navasana, the psoas acts like a

guy-wire between your spine and the thighs to hold the beautiful V shape of the pose. This is

a challenging pose, working not only the psoas, but also the abdominals, the back muscles,

and the quadriceps; if you are a beginner, try working regularly on the preparatory steps to

gradually build strength for the full variation.

Releasing the Psoas

After you’ve warmed and worked the psoas through contraction, it’s an ideal time to stretch

and lengthen it. In order to stretch any muscle, we must do the opposite of its action; in this

case, we’ll need to extend the hip, moving the lumbar spine and the femur away from each

other. Because the psoas is a big and potentially strong muscle, you’ll be able to lengthen it

most effectively by stretching one side at a time in poses such as anjaneyasana (lunge pose)

and virabhadrasana I (warrior pose I), where the hip of the back leg is in extension.

Virabhadrasana I

A good way to isolate the psoas stretch, whether you’re a beginner or an experienced

practitioner, is to practice virabhadrasana I in a doorway. Find an open doorway (or a pillar)

and step up close so that the right side of your body is just behind the door jamb. Step your

left leg through the doorway, and place your right foot two to three feet behind you, with

that back heel off the floor. Stretch your arms overhead and rest your hands on the wall.

Bend both knees slightly, and align your pubic bones, navel, and breastbone with the door

frame.

The whole key to stretching the psoas is in the tilting of the pelvis. Remember, a tight psoas

tries to tilt the pelvis anteriorly (pulling the spine and top of the pelvis forward and down), so

you must tilt the pelvis posteriorly to stretch the hip flexors. The door can help you achieve

this action: simply move your pubic bones toward the door jamb, your upper pelvis and

navel back away from the jamb, and draw your breastbone toward the jamb. These actions

help you tilt the pelvis posteriorly, move the lumbar spine toward the back of the body

(instead of letting the tight psoas pull it forward and down), and lift the rib cage vertically up

out of the low back. Altogether, you’ll be lengthening the psoas and relieving compression

and discomfort in the low back.

When you’re ready to deepen the stretch, straighten the back knee fully (let the back heel

stay off the floor, especially if you’re a beginner or have knee or low back problems), and

gradually bend the front knee more. If you’re not getting a deep stretch on the front of the

right hip, redouble your efforts to bring the pubic bones toward the wall, and the navel

away, and bend the front knee more. Hold the pose for a minute or more, keeping your

breathing slow and steady to help the muscle relax into a deep stretch. Then repeat on the

other side.

Setu Bandha Sarvangasana

Now that you’ve stretched your psoas, you’re ready to work on backbending poses, which

require full extension in both hips. In setu bandha sarvangasana, for instance, tight and

short psoas muscles will tilt the pelvis anteriorly as you lift your pelvis off the floor, causing

sharp compression in the lower lumbar vertebrae. So it’s important to prepare your body for

backbending by first stretching the hip flexors, especially if you lead a sedentary lifestyle.

When you’re ready to work on bridge pose, lie on your back with the knees bent and the feet

flat on the floor, hip-width apart, heels pulled in close to your sitting bones. Place a block

between your feet, grounding down through the big toe and inner heel, and squeeze a

second block between your knees. The blocks ensure that your thighs remain parallel

throughout the pose to prevent the psoas muscles from externally rotating the hips while

extending them, which can contribute to low back compression and knee pain.

By incorporating poses that strengthen and lengthen the psoas, you can release habitual muscle-holding patterns,

improve your low-back alignment, and create a more balanced posture.

When you begin to lift your pelvis off the floor, lift your tail-bone first. This simple action sets

the pelvis into a posterior tilt, and, if your hip flexors are lengthened enough, helps you keep

space in your low back. As you continue to roll up into bridge pose, press your pubic bones

up into the skin of your lower abdomen. Hold the pose for 20 to 30 seconds. Repeat the pose

two more times; as the hip flexors lengthen, you may find that you can go deeper and lift

higher.

A well-balanced asana practice helps keep your muscles strong enough to do their job and

flexible enough to allow full range of motion of associated joints. By incorporating poses that

both strengthen and lengthen the psoas, you can release habitual muscle-holding patterns,

improve your low-back alignment, and create a more balanced and spacious posture.

Release Tension in the Psoas

4   

Remember a morning when curling up into a ball and pulling the covers over your head seemed the only reasonable response to the upcoming day?

Contraction into the fetal position may seem like one of the less debilitating responses to stress, but it’s rarely an option—at least not one with a satisfactory

result.

Nevertheless, part of the stress response hardwired into our nervous system is the contraction of the major flexors of the torso—somewhat like the response of

a caterpillar if you poke it with a twig. A verbal jab from a co-worker, the close call on the freeway, a long-standing argument with your spouse, free-floating

anxiety—all of these elicit a contraction in the flexors. This is the tightening in the gut, the hunching of the shoulders, the sinking of the heart. As with all

responses to stress, the problem is that the response becomes habitual, resulting in chronic tension and contraction, which we then experience as our “normal”

state. Our yoga practice is an opportunity to undo this chronic tension, and establish a deep and abiding sense of harmony in the body and mind.

Tension in the Psoas

The psoas (so-as), an important flexor with an exotic name, is particularly sensitive to emotional states. It runs from the thigh bone through the length of the

belly and is the major flexor of the hip—it’s the psoas that lifts the thigh as you walk. It also acts in conjunction with the spinal muscles to support the lumbar

spine. The psoas is a paired muscle, originating on the lowest thoracic vertebra and each of the five lumbar vertebrae of the lower back, and extending down

through the pelvis to attach on the inside of the upper femur. It crosses three major joints—the hip socket, the joint between the lumbar spine and the sacrum

(L5-S1), and the sacroiliac joint (SI joint between the sacrum and the pelvis). So it’s easy to see that if the psoas is not healthy and strong, there are major

repercussions throughout the body.

With a healthy psoas the weight is borne through the bones, and walking is initiated at the solar plexus instead of the knee or hip joint.

Chronic contraction of the psoas, whether from stress or repetitive activity, limits range of movement in the hip sockets, with the frequent result of strain in the

lumbar spine and the knees. When tension in the psoas is asymmetrical, that is, one side is more contracted than the other, the resulting tilt of the pelvis

effectively shortens one leg relative to the other, and causes compensation up the spine into the neck as the head tries to stay level. Tension also shortens the

trunk and reduces room for the viscera, so the organs don’t work as efficiently. On top of that, when the pelvis, spine, and legs are misaligned, the weight of

the torso is no longer carried easily through the bones, stability is compromised, and the psoas ends up trying to stabilize the pelvis rather than moving freely

in its hip-flexing function. With a healthy psoas the weight is borne through the bones, and walking is initiated at the solar plexus instead of the knee or hip

joint.

Through its attachments to the thoracic and lumbar vertebrae, the psoas affects a number of other important muscles, including the diaphragm, the trapezius,

and the quadratus lumborum, which also attach on these vertebrae. Through these muscles, tension in the psoas has the potential to seriously compromise

structural integrity and physiological functioning throughout the upper torso as well as the pelvis and abdomen. If the upper segment of the psoas is tight and

constricted, the lumbar spine hyperextends, the chest collapses, the lower ribs thrust forward, and breathing patterns are affected. Many problems in stability

and alignment in asanas, lower back discomfort or injury, integration between the pelvis and the chest, meditation sitting postures, and dysfunctional breathing

patterns are directly related to tension in the psoas.

Hopefully by now you’re realizing that strengthening and/or stretching alone may not result in a healthy psoas. Repetitions of leglifts, sit-ups, weightlifting,

even standing postures, when done mechanically, may only reinforce existing patterns and do little to restore a healthy resting length for the psoas. In fact,

improper training may increase the tension, restricting blood flow and increasing rather than reducing the overall stress level. For that reason the systematic

relaxation practice—and I do mean practice, regular daily practice whether you think you need it or not—can help with alignment, physiological functioning, and

the host of evils we have touched on in the preceding discussion. A few simple stretches done with the intention to gently release the grip of these flexors and

open up the breath will go a long way to restoring balance and comfort to all your postures.

Systematic Relaxation in Corpse Pose

For psoas problems, modify the basic corpse pose relaxation to encourage relaxation of the psoas itself as well as to induce an overall state of deep stillness

and calm. If the psoas is shortened, it will tug on the lumbar spine when you lie flat, arching the back off the floor and straining the lower back. You can take

the pull off the lumbar spine by supporting the back of the knees so the weight of the legs doesn’t pull on the spine. Roll a blanket or use a bolster under the

knees to support the thighs and release the tug on the spine. Another option is to bend the knees, place the feet on the floor to the outside of the pelvis, and

rest the knees against each other. 

In both cases the angle between the thighbone and the lumbar spine is lessened, allowing the lumbar spine, sacrum, and pelvis to drop into the floor, and

freeing the breath. Support the back of the neck and head and let the whole body rest on the floor. Make sure you’re warm (cover up if necessary) and arrange

to be uninterrupted for at least 10 to 15 minutes.

Close your eyes, still the body, and turn your awareness to the breath. Allow the breath to flow effortlessly, smoothly, and evenly. Then move your awareness

systematically through the body, starting from the head and moving to the feet and back up again.

Wind-Relieving Pose

Lie on your back, bend your knees, and place your feet on the floor near the pelvis. Then bring your attention to the back of the pelvis and settle deeply into the

floor. Now draw one knee toward your torso with your hands. Breathe into your hip joint, and keep the pelvis stable. Soften the back of the pelvis into the floor.

Then slowly stretch the opposite leg out, sliding the foot out, extending the knee, but keeping the pelvis right where it is. Don’t allow the lower back to arch any

further from the floor. By stabilizing the pelvis, extending the leg will lengthen the psoas. If you allow the pelvis to tilt, the psoas doesn’t lengthen or release,

but pulls the lumbar spine forward, arching the lower back. Keep the pelvis in place by drawing the bent leg toward the abdomen.

Reduce overall tension levels; soften your face, jaw, eyes, root of the tongue, shoulders, upper back, belly, pelvic floor, and hip joints. Then focus on your

breath—notice the breath dropping deeper into the body and becoming slow and smooth as internal tension releases. Stay for at least 2 to 3 minutes. Then

release the bent leg to the floor and switch sides, repeating the pose on the other side.

Lunge Pose

Like the wind-relieving pose, this pose fixes one leg to stabilize the pelvis as you lengthen the psoas on the other side by stretching the leg. This is a more

active and aggressive stretch than the wind-reliever. There are many variations on this pose. Try the variations here, but choose others if they are too hard,

and work for a feeling of softening and release.

Start on your hands and knees. Step your foot up between the hands so your knee is directly over your ankle, and the thigh and shin are at right angles. Turn

your back toes under and slide your back knee back to draw the thigh out of the pelvis. Then turn the top of the foot to the floor and lengthen the whole leg out

of the pelvis.

Soften the front of the leg across the hip joint and all the way up the inner belly, dropping your sit bones and tailbone toward the floor. Breathe into the pelvic

floor between the tailbone and the pubic bone.

Now turn the back toes under again and press the heel toward the wall behind you, straightening the knee off the floor, but without lifting the pelvis even an

inch higher than it was with the knee down. Feel the thighbone surrounded by a supportive sheath of muscle, which gently draws it out of the pelvis.

To stabilize the pelvis, move the sacrum down and forward between the legs and press the front foot strongly into the floor. The whole spine stays long. Soften

your face, jaw, eyes, and lengthen the back of the neck. Press the crown of the head forward as you draw the heel back so the body lengthens on the front side

as well as the back side.

Hold for a comfortable length of time, continuing to deepen your awareness. Then bend the knee to the floor, flatten the top of the foot on the floor, and move

the sacrum a little further forward.

To release the upper part of the psoas, engage the abdominal muscles to stack the torso over the pelvis, and press your hands onto the thighs as you draw the

shoulders down away from the ears. Reach the sit bones down toward the floor and keep the lumbar spine long.

Then inhale and stretch the arms to the front and up alongside the face, without changing the orientation of the pelvis or spine. Stretch the arms out of the

solar plexus and the belly. Take the sternum up and back, the pelvis down, and elongate the abdomen. Exhale the arms down. Repeat 3 to 4 times, holding for

four breaths on the last repetition.

Finally, bring the hands back down alongside the foot. Shift your pelvis side to side, exploring your range of movement in any way that feels good. Then step

your foot back and sit back on your heels in child’s pose, breathing into the belly and hip joints for a minute or two. Then repeat the whole sequence on the

other side.

One Last Suggestion

In all your cross-legged sitting postures, the hip sockets must be higher than the knee joint, even if only a fraction of an inch. Otherwise the psoas, along with

the iliacus, which inserts with a common tendon on the femur, works too hard to keep the lumbar spine from collapsing as you sit up straight. That means you

need to prop the base of the torso so the weight of the femurs falls away from the pelvis. Keep the joints open, the inner thighs and lower belly receptive, and

your posture effortlessly upright and alert. Then the nervous system can find the state of deep relaxation and simultaneous alertness that characterizes inner

stability in body, breath, and mind.

The internal awareness that develops through yoga is the most important tool for learning to release the psoas. And releasing the psoas will bring new freedom, ease, and structural integrity to your yoga practice.

It can be difficult at first to access the subtle sensations of the psoas. Buried in the body, engaged in habitual patterns of holding (especially when you’re sitting or standing), and deeply linked to your emotions, the psoas is best approached with quiet attention, patience, and perseverance. Awareness is the first key. Like a flashlight that illuminates the contents of a dark closet, you can use your attention to clarify and define each sensation in your core.

Constructive Rest Position

Rather than trying to instantly correct all the imbalances and habitual compensations you’ve developed throughout your life, we’ll begin by simply releasing the psoas in a posture called constructive rest position. In this pose, you don’t need to perform any muscular action to release the psoas. Gravity will do the work.

To take constructive rest position, lie on your back, bend your knees to about 90 degrees, and place your feet on the floor in line with your hip sockets, 12 to 16 inches from your buttocks. Be careful not to flatten or exaggerate the curves in either your lumbar (lower back) or cervical (neck) spine. Rest your hands and forearms on your rib cage, on your pelvis, or by bringing them to the floor as in Savasana.

Now that you’re in position, shift your awareness to the support of your bones. Begin by sensing the weight of your bones sinking down toward the floor. Take note of any part of your skeleton that feels as though it is suspended, any place where the muscular contraction prevents the bones from surrendering to the pull of gravity. As your psoas continues to release, the distribution of weight will start to feel increasingly even throughout your body.

Active Supine Stretch

Once you’ve begun to understand the skeletal position and internal sensations that accompany releasing the psoas, you can move on to more actively lengthening the muscle. Starting from constructive rest position and keeping both knees bent, bring your right upper thigh toward your chest. Gently hug your right leg toward your trunk.

Be very careful not to curl your pelvis up off the floor as you move your right leg; the pelvis should remain aligned with the trunk. Sensing into your flexed right hip and softening in the hip socket will help free the right thighbone.

You’re now ready to stretch your left psoas. Very slowly walk the left foot farther away from the hips. As the leg extends, keep your awareness on the front of the left hip socket, releasing any psoas tension you notice there. Once you begin to sense the psoas lengthening, follow the sensation all the way up the muscle to its attachment at the 12th thoracic vertebra, located behind the center of your solar plexus.

To amplify the stretch, push your right leg against your right arm as though you were gently kicking up toward the sky. At the same time, resist the push of the leg with your clasped arms. After a few moments, change sides. Don’t continue this pose if you experience pain or tension in your lower back. Instead, immediately go back to constructive rest position and relax, allowing gravity to release your psoas again.

The Ultimate Stretch

All variations of the lunge (sometimes called “runner’s stretch”) and Pigeon Pose are excellent for stretching the psoas, but for many students the best is a modified Pigeon Pose (Eka Pada Rajakapotasana). When you stretch one leg out in front of you and one behind you while keeping your pelvis stable, you isolate the stretch in the psoas and iliacus muscles attached to the back leg.

To come into this pose, start by kneeling on all fours. Swing your right knee forward onto the floor between your hands, releasing and rotating the right femur within the right hip socket, and bring your right buttock toward the floor. At the same time, extend your left leg straight back behind you. Make sure you keep your hips level and squared to the front. If necessary, place a firm bolster or pile of blankets under your right sitting bone to keep your pelvis level and supported. Don’t bring your right buttock to the floor by torquing your right hip farther forward or farther toward the floor than your left.

This posture stretches your left psoas. As you continue to extend back through your left leg, check again that you are keeping your pelvis facing squarely forward. If the pelvis torques, you’ll lose the psoas stretch, and you may also compress or overtwist the lower back. If you’re stretching properly, you shouldn’t feel tension in your lower back. The release and stretch should begin where your psoas crosses your hip at the front of the joint, and you should feel an upward extension through both the front and back of your trunk. The line of your body should form a continuous arc, with no abrupt angles.

Seated Poses

Now that you’ve discovered how it feels to release and lengthen your psoas, we’ll use a simple cross-legged posture to illuminate the proper use of the psoas in seated asanas.

Sit on a firm, folded blanket, with your feet and lower legs off the blanket. Bend your right leg and draw the heel toward your left inner groin. Similarly, bend your left leg and draw the heel toward your right shin. If either of your knees feels strained or if one knee is higher than the other, support that knee by placing a rolled towel or blanket or bolster under the knee or thigh.

Begin to notice where the weight of your torso grounds through your pelvis into the floor. Does most of your weight fall behind your sitting bones, or in front of them? If you sense your weight grounding directly through the bones, refine your questioning. Is your weight more on the front of the bones or the back? Lift your sitting bones off the blanket and pull back on the muscles of the buttocks, so that when you lower down again you shift more firmly onto the front of your sitting bones. See if this action provides a more effortless base of support for your spine, rib cage, and head.

To align your pelvis properly, you may have to raise your sitting bones by placing flat, firmly folded towels or blankets under your buttocks. When you get all your props placed correctly, you’ll be on the front of your sitting bones, with your knees lower than your hip socket. This relationship between knees and hips is critical in all seated postures because it allows your psoas to open at the front of the hip; in turn, this opening allows a release of tension throughout your legs and lower back. As the weight of the body releases down through the bones, it grounds into the earth, and a subtle sensation of support rebounds upward.

When your pelvis is stable and your skeletal structure is free to align properly, sitting feels effortless. You shouldn’t have to use muscular tension to hold yourself up—thrusting your chest forward or pulling your

shoulders back to lengthen your trunk. If you feel as though your spine collapses without these actions, if your weight is still placed behind your sitting bones, or if your knees are still higher than your hip sockets, continue to add towels or blankets until you find the sensation of support that accompanies proper alignment.

If you still don’t feel this support even though you’re aligned properly, try shifting your weight slightly forward through your hip sockets until you feel a release at the core of your body. At first, this release may feel a little unsettling. You may even experience a subtle fear of falling. As the psoas lets go, you are shifting from a familiar feeling of controlling your posture with muscles to an unfamiliar feeling of relying on your skeleton for support. Since it’s new, the sensation may feel a bit scary—or you may feel relief as you let go of unnecessary muscular contraction.

Standing Release

Maintaining a released psoas can be challenging in standing postures. Biomechanically, standing on two legs is a very complex task, and many of us have developed habitual—but less than optimal—patterns of muscular contraction to help keep us upright. Fortunately, there’s an excellent exercise that allows you to discover what it feels like to relax your psoas while standing. Take a block or thick book and place it 12 to 16 inches away from a wall. Stand on the block or book with your left foot, supporting and balancing yourself with your right hand on the wall. Let your right leg and foot hang completely released. Gently swing this leg back and forth like a pendulum, taking care not to let the trunk bend or twist as your leg swings. (If your pelvis is torquing, you’re going beyond the released range of motion of your psoas.) See if you can sense the pendulum movement deep within your torso; it should begin at the very top of your psoas at your 12th thoracic vertebra, behind your solar plexus.

After you swing the leg for a few minutes, step down from the block and see if your two legs feel different. You’ve released the psoas attached to the swinging leg, and most likely this leg will feel longer, freer, and