A release for the psoas muscle

The psoas muscles come into play for many everyday movements and body functions. They are used in walking and to bend your legs toward the torso, such as sitting in a chair. You have one on each side of the body. They are the only muscles that extend between the mid back and the thigh.

The psoas is also involved in other body systems. They impact your breathing, for example. The psoas muscles attach on the spine near the diaphragm. Tendons, ligaments and fascia are interconnected between the psoas and diaphragm.

The psoas muscles can be either tight, overstretched, or weak. Psoas issues can cause back pain, knee pain, a flat or sway back, and digestive issues.

Dr. Christiane Northrup says the psoas is the most vital muscle in the body. For more information, visit her blog post about it.

I do a yoga pose to benefit my psoas and posture. See the sketch, below. It is a variation of svasana, or relaxation pose. In this version, the legs rest on a chair. I prefer an open angle (more than 90 degrees) between the trunk and legs. However, some people recommend the hips and knees each be at 90 degrees. Experiment with the angles to find what is more comfortable for you. For the most benefit, I suggest staying in the pose for 10 to 20 minutes.

I especially like this pose if my psoas feels tight. I think it is also beneficial in helping an overstretched psoas return to a more normal status. Relaxing in this pose is also a good opportunity to practice mindful breathing.

A discussion of this position and the 90-90 alignment is from physical therapist Dr. Aaron Swanson.