5 Yoga Poses to Strengthen and Stretch the Psoas Muscle

One of the things I love about yoga is the anatomy. I am fascinated by the intricacies of the body’s design and function. How one small issue can cause major imbalances in our body, and how it can easily be remedy if we pay attention to the work we do.

What is the psoas? The psoas or rather the psoas major, is a deep core muscle. In layman terms, it attaches to the lower back (lumber spine), crosses the front of the pelvic bone and attaches to the femur. It works with the iliacus, the group is known as the iliopsoas.

The psoas has been known as the hidden cause of lower back pain. When the psoas is tight it pulls down and compresses the lower back.  A tight psoas can be caused by repetitive stress patterns like running, or sitting for long periods of time.

shortened psoas can greatly affect your posture.

In fact, whether you run, bike, dance, practice yoga, or just hang out on your couch, your psoas muscles are involved. That’s because your psoas muscles are the primary connectors between your torso and your legs.  They affect your posture and help to stabilize your spine.


Here are 5 yoga poses (asanas) that help stretch and strengthen the psoas muscles:

Boat Pose — Navasana


Warrior I — Virabhadrasana I

Dancer — Natarajasana


Standing Big Toe Pose — Utthita Hasta Padangusthasana


Boat Pose — Navasana

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