Yoga Stretches for the Psoas Muscle

Your psoas is a critical muscle in your core that plays many roles in your body. Not only does it help you maintain your posture and support your trunk, the psoas also allows you to engage in physical activities such as walking, running or jumping. Because of its central position in your body's movement, nearly every asana in yoga relies in some way on the psoas muscles. Use these stretches to work this muscle and keep it strong and flexible.

The Psoas

• The psoas is one of your hip flexor muscles. Stretching from your lower spine through your hip and down to your thighbone, the psoas combines with the iliacus to form the iliopsoas muscle group, which allows you to lift your leg. The psoas is the primary muscle used in walking and plays an important role in running, jumping, cycling and any other activity where you lift your legs. When the psoas muscles get tight, as they can if you lead a sedentary lifestyle, they can pull on your lower spine and cause intense back pain. Stretching the psoas is important for maintaining your spinal alignment and your body's full range of motion.

Warrior Pose I - Virabhadrasana I

• The Warrior pose I is a yoga asana that stretches your psoas while simultaneously realigning your spine. Begin in a lunging position with your right leg forward and your left leg extended behind you. Your right knee should be positioned over your right ankle, with your toes pointed straight ahead. Your left leg should either be fully extended or just slightly bent at the knee with your toes pointed at a 45-degree angle away from your body. With your feet in line, bring your hands to your hips and square your shoulders straight ahead. Exhale, then relax your shoulders and draw your shoulder blades together. Inhale and then lift your arms directly over your head with your palms facing inward. Reach up as if you were trying to touch the ceiling. Face your head forward or tilt it up. Hold this position for 30 seconds, then release and repeat the stretch with your left leg in front.

One-Legged King Pigeon Pose - Eka Pada Rajakapotasana

• The One-Legged King Pigeon pose is an advanced asana that isolates the psoas and iliacus muscles. It stretches them while keeping your pelvis stable. Begin by kneeling on all fours. Place your right knee forward between your hands by releasing and rotating your right thigh in its hip socket until the outside of your right shin rests on the floor. Extend your left leg as straight as you can directly behind you while keeping your hips squared and facing forward.

  Place your right heel in front of your left hip and slowly lower your right buttock to the floor. Exhale and then lower your torso onto your right thigh and hold for a few seconds. Stretch your arms in front of you and then slide them back to your right shin. Pressing your fingertips into the floor, slowly lift your torso until it is upright. Hold this position for 30 to 60 seconds and then push your hands back into the floor and bring your left knee forward.

  Lift yourself up into Downward Facing Dog pose by tucking your toes under your heels and lifting your hips until you've achieved its inverted "V" shape. Release, repeating the pose with your right leg extended behind you.

Boat Pose - Paripurna Navasana

• The Boat pose works both psoas muscles together as you simultaneously contract and hold them while you balance on your gluteal muscles. Begin by sitting on the floor with both legs extended in front of you. Place your hands on the floor slightly behind your hips with your fingers pointed toward your feet and press down. Exhale and then bend your knees until your thighs are at a roughly 45-degree angle to the floor. Lift your lower legs by extending your knees as much as you comfortably can. Ideally, you want to fully extend your knees until they are straight and your feet are at eye-level. For support, extend your arms to hold the backs of your thighs or your upper calves. Hold this pose for 10 to 30 seconds, then exhale and release.