How to Stretch Psoas Muscle: 5 Best Yoga Poses You Can Try

How to Stretch Psoas Muscle

In this guide, I will show you the 5 most effective yoga poses you can try when it comes to to know that how to stretch Psoas muscle. Read on to know that what this condition is and how you can manage it with asanas.

Have you ever felt tightness in your hip muscles after a prolonged sitting either on your working desk or while traveling a long distance in your car?

In the modern world, this is quite common for almost everyone. This problem leads to back pain and various other muscular-skeletal issues.

Are you aware of psoas muscles? The tightness in psoas muscle is mainly due to your weak core. That leads to various health issues like pain in your hips, back, knees, and groin.

You may experience anxiety, exhaustion, menstrual cramps, and other immunity related issues.

Yoga is an ideal practice that can relax your core and strengthen your psoas muscles.

But before that, a little knowledge of psoas muscles is needed.

Read Also: How To Sit With SI Joint Pain: Try Bridge Yoga Pose

How Psoas Muscles Work?

The psoas muscles are bilateral extra-deep core muscles present one on each side that joins each leg to the upper body.

This is the strongest muscle of the hip section that starts from the upper vertebra of the lumbar spine and joins at the femur of your thigh bone.

The iliacus muscles are also joined to psoas muscles on the insides of your pelvic bones.

The Psoas muscle is highly responsible for your proper posture and physical movement.

You will be amazed to know that it maintains your mental, physical, and emotional equilibrium.

It is the only muscle that connects your upper and lower body.

It also massages your spine, blood vessels, nerves, and other internal organs while you walk.

How to Stretch Psoas Muscle?

Several yoga poses where you need a deep hip flexion are perfect to activate these muscles.

Your sedentary lifestyle and sitting for long hours can create contraction on the psoas muscles constantly. You need to spend some time on these gentle poses to release and lengthen the psoas.

When you are working with your psoas muscle, you will be aware of things happening inside your body.

The specific yoga poses will help you in self-reflection and self-contemplation. Put your entire concentration and pay all your attention to understand this deepest muscle inside your core.

Know how to stretch your psoas muscle by following below recommended poses –

5 Best Yoga Poses to Stretch Psoas Muscle

Here, I have explained 5 asanas (Anjaneyasana, Vrksasana, Ustrasana, Apanasana, Supta Virasana) and given steps so that you can practice any of them at home to manage with Psoas syndrome –

1. Low Lunge (Anjaneyasana)


  • Start with Adho Mukha Svanasana. While exhaling, keep your right foot in front beside your right hand.
  • The right knee and ankle will remain in a parallel line.
  • Slowly bring your left knee down and place it on the ground. Your knee will be placed behind your hips.
  • Raise your torso while inhaling. Then lift your hand over your head. Your biceps will be touching your ears and your palms will be in ‘Namaskar’ gesture.
  • Now, exhale and feel the relaxation on your hip flexors. There will be a decent stretch on the frontal side of your leg.
  • Stretch your arms such that your heart gets pushed up and tailbone towards the ground.
  • Hold this pose for 15 to 20 seconds. If you can master this, you can also lift your back knee above the ground level to try a full crescent pose.
  • While releasing, keep your hand down on the floor for support to be in the initial position.
  • Repeat the same steps with another leg.

2. Tree Pose (Vrksasana)

  • Stand in Mountain Pose (Tadasana), while keeping your hands in Anjali Mudra near your chest.
  • Keep both the feet rooted on the ground. Distribute your weight equally on both the legs.
  • Now, start to shift your weight onto your right foot. Lift your left foot off the ground.
  • Keep your right leg straight without locking it.
  • Bend your left foot and bring your foot sole to the inner right thigh.
  • Press your thigh and foot towards each other with equal pressure.
  • Concentrate on a point to keep your focus. It will help you to maintain your balance.
  • Be in this pose for 5 to 10 breaths and lower your left leg.
  • Repeat the same steps for the other leg.

3. Camel Pose (Ustrasana)

  • First, you have to sit kneeling on the mat.
  • Keep your body straight upright. Ensure thick padding under your knees for protection.
  • Keep your hands on your waistline and start to open your chest towards the ceiling.
  • Be in that position, while taking your hands and grasping your heels one at a time. You can add more height by tucking your toes under.
  • Let your hips stay over your knees.
  • If you are comfortable in this position, let your head come back opening your throat. No need to try this if your neck doesn’t support.
  • While releasing, bring your chin forward and hands back to your hips.
  • Keep your abs tight and bring your upper body back on your initial kneeling position.

4. Knee-to-Chest Pose (Apanasana)

  • Lie on your back, keeping your legs and arms extended.
  • Now start from Ardha Savasana, keeping your legs bent. The knees will be directly over your heels.
  • Bring the right knee towards your chest.
  • Hold your right leg on the shin bone by interlacing your fingers.
  • Pull your right thigh against your right abdomen.
  • Keep your right hip muscles relaxed.
  • Slide the left foot forward and extend your left leg as much as you can on the yoga mat.
  • Focus on the front of your left hip. Your left psoas will lengthen this way if you can stay here for 5 to 10 breaths.
  • Repeat the same steps for your right psoas using the other side.

5. Reclined Hero Pose (Supta Virasana)

Supta Virasana
Supta Virasana
  • Sit in Hero pose (Virasana) where your upper body is upright. Both the legs are bent on your knees on either side of your thighs.
  • Keep your hands on either side of your hips.
  • Lean your torso back while bringing your hands near the butt.
  • Now, bend your elbows so that you can come down onto your forearms.
  • At this point, if you feel comfortable lying on your forearms, you can continue leaning your back to reach the floor.
  • You should come out of the pose if you feel pain on your knees and lower back.
  • Always keep your knees close to each other.
  • You can stay in that position for 5 to 10 breaths.
  • While coming out, first rest yourself on your forearms. Then apply pressure on your hands to bring yourself up.

The psoas is the key muscle that impacts your posture. So through aforementioned yoga practices, you can strengthen and lengthen your psoas muscles. You will feel stable and flexible while doing any yoga pose if your psoas muscles are strong enough.

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