The psoas muscle is a theme that frequently comes up in my yoga classes. Last week, I centered all my classes around this muscle, paying special attention to this important area of the body. Sometimes, people come to my classes with issues related to the psoas, such as tight hip flexors, stress, or lower back pain. These complaints often occur together.
What Makes the Psoas So Special?
The iliopsoas, commonly called the psoas, is a fascinating muscle. It is a hip flexor, a deep core muscle, and the only muscle that connects the upper body with the lower body. Because of this, the psoas plays a central role in movement, posture, and stability. The muscle consists of two parts: the psoas major and the iliacus. Together, they allow us to walk, sit, climb stairs, stabilise, and breathe more deeply.
What truly makes the psoas unique is its location in the body. It lies at the centre of an area where the autonomic nervous system runs, the diaphragm moves, the abdominal organs rest, and our most instinctive reactions arise. Because of this positioning, the psoas reacts strongly to how we feel. For this reason, it is often called the “muscle of the soul.”
Stress and the Psoas
The psoas is particularly sensitive to stress and tension. In situations of fear, overstimulation, or trauma, the muscle reflexively tightens. Prolonged tension can lead to lower back pain, hip discomfort, shallow breathing, and a feeling of restlessness or “not being grounded.” Our modern lifestyle also contributes to a shortened psoas. Sitting for long periods and a lack of movement can shorten the muscle, which may cause lower back issues and reduced mobility. Fortunately, yoga can do a lot to relax and strengthen this area.
In yoga tradition, it has long been said that tension and emotions are stored in the hips. This likely has much to do with the psoas. A tense or shortened psoas can affect breathing and may cause shallow respiration, as the muscle is closely connected to the diaphragm. Conversely, shallow breathing can further tighten the psoas. Yoga practices such as gentle stretching and focused breathwork help the psoas to relax, lengthen, and become more consciously felt.
The Psoas as a Sensory Centre
The psoas is considered an intelligent, sensory muscle that informs us about safety and tension. Due to its location, the psoas reacts quickly to stress, emotional impressions, life energy, and a sense of inner safety. Conversely, a tight psoas often signals that the nervous system is on high alert. The psoas and the nervous system constantly influence each other: a tense psoas keeps the system alert, and an alert system keeps the psoas tense, creating a potential vicious cycle.
Relaxation: Constructive Rest Position
In addition to stretching and activating, it is important to learn how to consciously relax the psoas. One helpful posture is the Constructive Rest Position, described by Liz Koch, an international somatic educator, author, and pioneer in Core Awareness™ with decades of experience working with the psoas. Lying on the back with feet flat on the floor, knees bent, and arms relaxed by the sides, the psoas can release tension through gravity without active effort. This practice aligns perfectly with somatic work and gentler yoga styles such as Yin, Restorative, and mindful movement.
The Psoas and the Nervous System
The psoas is closely connected to the nervous system, which consists of the sympathetic system (fight or flight) and the parasympathetic system (rest and recovery). When the sympathetic system is active, the psoas tightens. When the parasympathetic system is activated, the psoas can relax. However, an overactive psoas can make it harder to shift into a state of rest. Therefore, in yoga classes, it is important to both regulate the nervous system through breath, meditation, and gentle movement, and to stretch, strengthen, and lengthen the psoas.
A relaxed psoas can improve sleep, create a deeper sense of safety, reduce stress, allow freer breathing, promote emotional release, and improve posture and stability. A tense psoas can lead to hyperalertness, tension in the back and hips, shallow breathing, emotional blocks, and fatigue.
Yoga and the Psoas: How to Work With It
Both active yoga styles, such as Vinyasa, Hatha, and Ashtanga, and more restorative styles, such as Yin and Restorative Yoga, positively influence the psoas. In Yin Yoga, poses like Dragon, Saddle, and Butterfly help soften the connective tissue surrounding the psoas. Restorative Yoga, including Supta Baddha Konasana and Constructive Rest, calms the nervous system. In more active styles, poses such as Navasana, bridge, and controlled lunges help build functional strength. Breathwork, including gentle abdominal breathing, nadi shodhana, and longer exhalations, supports regulation of the nervous system and the psoas.
In Conclusion
The psoas is a physical, emotional, and energetic bridge in the body. Many insights in this article are based on the work of Jo Ann Staugaard-Jones, especially her book The Vital Psoas Muscle: Connecting Physical, Emotional, and Spiritual Well-Being, and on the work of Liz Koch, including her book Stalking Wild Psoas. By paying attention to the psoas, you can release tension and experience a deeper connection with yourself.
On Curaçao, my classes provide a safe space to explore this gently and consciously, through breath, movement, and mindful yoga. You are welcome to join a group class or experience a personal one-on-one session.