how to release your psoas: 3 simple practices for relaxation
The psoas muscle is a deep core muscle that plays a crucial role in our posture, movement, and relaxation response. When tight, it can contribute to back pain, tension, and an overall feeling of unease. However, when relaxed, it supports deep diaphragmatic breathing, fluid movement, and a sense of grounded calmness.
why the psoas muscle holds tension, and how to release it
The psoas (pronounced "so-as") runs from the lower spine, through the pelvis, and attaches to the upper thigh bone. It is the only muscle connecting the spine to the legs and plays a vital role in stabilizing our posture and allowing movement.
More importantly, the psoas is deeply tied to the nervous system. It engages when we enter the fight-or-flight response, preparing the body to react to stress. If the psoas remains chronically tight due to prolonged stress, poor posture, or repetitive movement patterns, it can keep us in a heightened state of tension, restricting breath and depleting energy.
When we consciously relax the psoas, we signal to the body that it is safe, initiating the parasympathetic "rest and digest" response. This can lead to improved breathing, better digestion, and a sense of inner ease.
The psoas is more than just a hip flexor—it’s deeply woven into your nervous system’s response to stress. As the only muscle connecting your spine to your legs, it influences posture, breath, and our ability to feel grounded and at ease. When it’s chronically tight—due to prolonged stress, poor posture, or repetitive movements—it can limit breath, drain energy, and contribute to discomfort in the lower back and hips.
“The psoas is not just a muscle; it is an organ of perception, composed of bio-intelligent tissue that ‘listens’ to the world around us.”
In restorative yoga, we don’t force the psoas to stretch—we invite it to soften. True release comes from a sense of safety, not effort. If we push too hard, the nervous system perceives threat and holds tighter. Instead, we guide ourselves and our students to trust the ground beneath us and let the body unwind with support.
When we consciously relax, we return to what Dr. Herbert Benson calls remembered wellness, a state where the body naturally heals, restores, and finds balance.
3 yoga practices to release and relax the psoas
3-part breath awareness
This practice builds awareness of the breath while gently engaging and relaxing the psoas muscle.
how to practice:
Stand with feet hip-width apart, knees slightly bent.
Place one hand on your belly and one on your lower back.
Inhale deeply, feeling the belly, ribs, and chest expand.
Exhale fully, drawing the belly inward and releasing tension in the lower spine.
Continue for 10 slow breaths, allowing the breath to soften the psoas.
why it works: Practicing the three-part breath (dirga pranayama) promotes deep diaphragmatic breathing, which directly influences the psoas. The psoas muscle is intimately connected to the diaphragm, and when breath expands fully into the belly, it naturally encourages the psoas to release. Additionally, deep breathing activates the parasympathetic nervous system, shifting the body away from a stress response and allowing muscles—including the psoas—to soften. By consciously linking breath with movement, this practice creates a foundation for a more supple and responsive psoas.
1. dynamic leg pendulum for psoas mobility
This movement helps reset the nervous system and free up chronic holding in the psoas.
how to practice:
Stand on a block with one foot while letting the other leg dangle freely.
Take a moment to pose and find your balance, maybe using the support of a chair or the wall.
Feel the strong support of your standing leg on the block, grounding you to the earth.
Allow your other leg to drape dangle and swing gently, like a pendulum.
Option to reach your arm up to the sky for a full side body stretch.
Repeat for 30 seconds per side, focusing on the ease of movement.
Pause in between, both feet taking equal weight. Feel your breath expanding through your whole torso, belly, ribs, and chest.
why it works: This practice gently encourages the psoas to release from the groin all the way up to the diaphgragm without force, promoting fluidity and relaxation.
integrating these practices into your routine
To experience the full benefits, try incorporating these movements into your daily or weekly routine. Pairing them with breath awareness and mindful relaxation will support your nervous system, allowing your body to move with more ease and efficiency.
By making space for the psoas to relax, you invite more energy, breath, and flow into your life. Take time to connect with your body, listen deeply, and enjoy the benefits of a more supple and responsive core.
2. sphinx pose &-legged crocodile pose
how to practice:
Begin on your belly in Sphinx Pose, with forearms on the ground and chest lifted.
Allow the hips to be heavy as you inhale and gently lift in the upper body.
Opening one side at a time in Crocodile Pose, bending one knee out to the side like a resting tree pose. Bringing your cheek to the ground, let your body weight be on the ground fully and allow your breath to ripple through your pelvis and spine.
Repeat for 2-3 rounds of breath, slowly slide the leg back to Sphallowing the breath to guide the movement and then switch sides.
why it works: This dynamic transition creates gentle, supported lengthening of the psoas while fostering relaxation in the front body. Sphinx Pose gently extends the spine while engaging the deeper layers of the core, encouraging release in the hip flexors. Crocodile Pose allows the body to fully surrender, reinforcing the relaxation response and relieving any lingering tension in the psoas and lower back. This sequence is particularly effective in reducing stress-related holding patterns and promoting deeper diaphragmatic breathing.
3. child’s pose
Child’s Pose is a deeply restorative posture that encourages full-body relaxation while gently lengthening the psoas and releasing tension in the hips and lower back.
how to practice:
Start in a kneeling position with your big toes touching and knees apart.
Extend your arms forward and lower your torso between your thighs.
Rest your forehead on the mat and allow your breath to slow and deepen.
Hold for 1-3 minutes, focusing on softening any areas of residual tension.
why it works: Child’s Pose helps to create a passive stretch in the lower back and hips, indirectly affecting the psoas by encouraging a release in the surrounding musculature. The gentle forward fold also encourages parasympathetic activation, allowing the nervous system to downregulate and promote a sense of calm. This pose is particularly beneficial after deeper psoas work, helping integrate the effects of the previous movements while offering a sense of grounding and security.
“Your psoas is not just a muscle of movement; it is also a muscle of stillness, a vital bridge between physical balance and emotional peace.”
want to go deeper?
restorative yoga teacher training
Want to deepen your understanding of restorative yoga and its profound impact on the body and nervous system? Join Jillian’s upcoming Restorative Yoga Teacher Training. This online program is designed for yoga teachers, wellness practitioners, and dedicated students looking to integrate restorative practices into their teaching and personal practice. Learn tools to facilitate deep relaxation, enhance breathwork, and create healing experiences for yourself and others.