Table of Contents:
Yoga and Hip Injury/Pain/Psoas Muscle Stretch
Video taken from the channel: Purple Valley Ashtanga Yoga
Standing Psoas Stretch
Video taken from the channel: Performance Place Sports Care & Chiropractic
Yoga Flow for a Stressed Out Psoas Muscle
Video taken from the channel: Allie The Journey Junkie
5 min Yoga for Hips Stretch Psoas & Hip Flexors
Video taken from the channel: Yoga with Kassandra
Yoga For Releasing The Psoas | Yoga Dose
Video taken from the channel: Yoga Dose
15 Minute Yoga Class Psoas Stretch
Video taken from the channel: Floating Yoga School
Yoga Stretches for the Psoas Muscle: Unique Yoga Poses & Exercises
Video taken from the channel: eHowSports
Yet here’s the good news: You can learn to consciously utilize muscles that tend to do their own thing, and when you do, it can transform your yoga practice. Take Utthita Trikonasana (Extended Triangle Pose)to the right side, for example.Navasana is another yoga pose that strengthens the psoas isometrically.
You can feel the basic action of the psoas in navasana while sitting on a chair. Sit tall on the front edge of the chair, with your arms stretched out in front of you, parallel to the floor.In addition to opening your hips and shoulders, triangle pose helps to strengthen the core. The psoas is a part of the core, so you’ll help strengthen it in this pose as well. Step your feet about 3 ft apart.
Turn the front foot forward and the back foot parallel to the back edge of the mat.Navasana is another yoga pose that strengthens the psoas isometrically. You can feel the basic action of the psoas in navasana while sitting on a chair. Sit tall on the front edge of the chair, with your arms stretched out in front of you, parallel to the floor.
To create more length in the upper part of the left psoas, sweep your arms out and up overhead. Stay for 5 to 10 breaths, then bring your hands back down to the ground, step the right knee to the floor beside the left knee, and press your hips back towards your heels to come into Balasana (Child’s Pose).Stretching your psoas muscle and easing tightness in the region doesn’t take a lot of time or equipment. Just grab a mat and try the supine and kneeling hip flexor stretches and yoga asanas like the virabhadrasana I and anjaneyasana, or try the standing pendulum swing and you should feel the difference!Here’s a simple exercise you can do anytime, anywhere to help you ungrip and move toward a happy psoas.
Place a yoga block a foot or so away from a wall. Step one foot up onto the block, and bring your hand to the wall for balance. (If you know one side’s psoas is tighter than the other, start with your tighter side’s foot off of the block.).These poses are great to help wake up the psoas major muscle, activating different parts of it, so it is easier for you to release the muscle.
Pose 1: Constructive Rest Position The constructive rest position is a simple position which improves your posture and releases your tension, and it is an excellent position in which to listen to music or read a book.Two Simple Poses to Release the Psoas: Reclined Knee to Chest Pose (Pavanamuktasana) Begin by laying on your back. Use a rolled up towel underneath your neck if.7 Yoga Poses To Help Release The Psoas.
Check out the infographic below for how to perform these poses: Here are instructions on how to perform each pose: 1. Constructive Rest Position. 1. Lay flat on your back and bend your legs up at a 45-degree angle, ensuring your feet are flat on the floor, placed 12 inches from your bottom. 2.While it may be a relatively easy muscle to strengthen, it can be harder to stretch. And, every serious exercise practitioner knows how important it is to stretch muscles that have been strengthened.
Yoga for the Psoas contains all the stretches you could ever need to stretch the psoas.Most yoga students are aware that the psoas is a central player in asana, even if the muscle’s deeper function and design seem a mystery. A primary connector between the torso and the leg, the psoas is also an important muscle off the mat: it affects posture, helps stabilize the spine, and, if it’s out of balance, can be a significant contributor to low back and pelvic pain.
All variations of the lunge (sometimes called “runner’s stretch”) and Pigeon Pose are excellent for stretching the psoas, but for many students the best is a modified Pigeon Pose(Eka Pada Rajakapotasana).Several yoga poses stretch and strengthen the psoas muscles, including the warrior pose. For examples, go to How to Stretch and Strengthen the Psoas.
If you engage in a lot of hip-flexor-heavy exercise (like cycling or running), replace some with exercises that have a hip-extension effect (such as skating or cross-country skiing).Stretching the Psoas Muscle A majority of yoga students know that the psoas plays a massive role in asana. The psoas muscle is vital: for one, it is a main connector between the leg and torso, it helps stabilize the backbone, and affects posture. For this reason, if it is slightly out of balance, a person will surely experience pelvic and low back pain.
In yoga practices, the way we use the.
List of related literature:
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| from Anatomy Trains E-Book: Myofascial Meridians for Manual and Movement Therapists |
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| from Anatomy Trains E-Book: Myofascial Meridians for Manual Therapists and Movement Professionals |
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| from Anatomy of Hatha Yoga: A Manual for Students, Teachers, and Practitioners |
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| from Ayurvedic Yoga Therapy |
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| from The Yoga Bible |
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| from The Anatomy of Martial Arts: An Illustrated Guide to the Muscles Used for Each Strike, Kick, and Throw |
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| from Methods of Group Exercise Instruction |
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| from Ashtanga Yoga: Practice and Philosophy |
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| from Pathology and Intervention in Musculoskeletal Rehabilitation E-Book |
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| from Massage Therapy E-Book: Principles and Practice |
108 comments
Tight psoas restricting your breathing? That’s something I’ve never heard before. I know it ties into the lumbar vertebrae and the hip joints. But I didn’t know it was attached to the diaphragm
I LOVED THIS CLASS & it was the first time I practiced it. SO AMAZING feeling great. Thank you YOGI HELEN CLOOTS, I love u. By the way, where u are @ now?? I mean, do u live in FLORIDA & are u teaching in there now?? lots of love xoxo
what about if i feel my front hip flexes/psoas when i do double pigeon, I tried to balance my muscles from skate boarding years ago and found out i was out of balance when started doing yoga, and made it worse and now on one side my hip flexes/psoas is just crazy tight, i am not sure how to balance it what exercises to do, since i thought it was clam exercises i did but I’ve been doing them lately and it’s not become the same as the tight hip flexes. since clams are tightning the out glute would it be that and its just somehow tightened my psoas? i dont feel my glute tight in double pigeon though
Hii just found your channel thank you so much for doing this best video so far I’ve seen for this problem.
will watch this a lot you can be my instructor lol I really need this having a lot of problems with this area. Wish I could get my leg down to the floor as close as yours is lol maybe one day.
when you were speaking about the piriformis muscle and the siatic nerve running thru the piriformis.. what exersises would i do to release? i was doing yoga and I was in wheelchair for 2 months last year. I cant lunge or even warrior 12 and 3 pose. Even laying flat on floor hurts so much. Ive been to chiro and Rmts but get some releif but happens again. im walking now but stairs anykind walking anything over 20 mins, leg stretching triggers pain. im working on my inflamatory levels amd ph level atm with diet and herbs but just wanting to stay active is a real pain literally..this was a great video because of how u explained thw medial abductor. made sense. i just need to find away to let the piriformis muscle go with out triggering siatica..in both legs.
Thank you. What a great stretch for people who have to spend time sitting for work
I have a old problem where I get snapping popping sound when I raise one leg with knee bent upwards towards chest. Sometimes it feels like a tendon or muscle is getting caught onto something. Do you have something to illustrate this and explain what can be done for it? Some recommend stretching but that hasn’t helped and I don’t understand why in theory more stretching would help avoid something getting caught when doing that motion. Thanks.
I did it like you said, prepared myself with my little meditation routine: candles, incense, locked door. I didn(t feel any pain or discomfort, I feel less contracted in my low belly and I feel like my body is open in a different way! to do wiyh no restrictions to release stress for sure! thanx as always
I felt immediate results after this short practice, what a relief. Thank you again Kassandra!
Great flow. Thought on first watching, it might be a bit advanced, but it was amazing. Thank you!
Hi! Just a little suggestion from me is to put some calming yoga music behind the video when we’re holding the poses so that its not silent even though it being silent is great
thanks! working in the garden was painless after doing this.
Me encanto el trabajo super interesante para tabajar el Psoas.
This explains 90% of my discomfort in my practice. Will give your advice a try right away. Thanks so much Stu for posting.
hello, great classes! may I ask the brand of the leggins you use? love them.:)
Just did this this flow this morn, and my buns are sore!! ���� Feels great to have a nice burn!! Thank you!
my psoas is happy now! I needed this practice so badly. thank you Allie! Namaste
Pidgeon pose, I feel the stretch 95% in my glutes, 5 % in my hip flexors, is that how it’s supposed to be?
Yay, a new got I to follow! This is great. Do you have a practice for releasing the trapezius?
330 pounds my weight before I have used the yoga book “Yοmzοzο Kena” (google it). I have sleep apnea and high blood pressure. The information is not difficult to understand and it is friendly also. You would be lucky to possess a copy of this guide..
I kept avoiding this one, thinking I didn’t need it.. boy was I wrong. Needs to be done a lot! Thank you Allie! Amazing practice as always!! Namaste!!
Dear sir, would you mind informing the dimensions of the block? Is the block made of wood?
Sometime in January I researched top 5 stretches for lower back pain, and these were among them. The only difference is I added the quad stretch using the same side arm as the raised leg. It seems much easier to use the opposite, a lot less flailing around looking for that elusive foot.
In a nutshell, I can vouch for these stretches. They have become part of my nightly routine.
I’ve done this video twice, going in with very distinct lower back pain and both times my back has felt much more comfortable afterwards. Thanks, Tim!
This has been extremely beneficial, and I like the fact that your videos work for us novices as well as for the advanced individual. Working at a fire department, working out is a staple, but not the stretching for many. I now keep a mat in my dorm to stretch at the end of the day and I have to say, I have greatly improved flexibility and have avoided injuries. Thank you for your videos!
great vid, but your knee should be behind the toes in your final asan. Namasté.
I like your form and function comments with the poses. They helped me focus on isolation of the right muscles. Thank you!
Hi Tim, thank you so much for this beautiful yoga. Wishing you a lovely day. Namaste:)
My knee is so much better.
I Love taking such medicine, into balance and harmony.
Thank you for your wonderful class✨
Wishing you a lovely day✨��
Namaste ✨
Wow Allie I loved this class the mix of yoga with strengthening exercises is perfect!! Thank you ��
Hi Kassandra! Thanks a lot, I’ve met yoga thanks to your lessons (especially the 30 days of morning yoga movement), and I’m actually loving it! I have a question: in the second pose, I can’t reach my feet with my arms (boths sides, sigh)… what may I do about it? Just keep on practicing? Thanks! You’re the best!
This looks like a piriformis stretch but it really looks good at about 0:45 😉
Thanks for this. I have a pronounced anterior pelvic tilt and think that this workout might be for me. Do you agree? Do you consider the cobra stretch to be appropriate for me with this condition?
really enjoyed this one, thank you so much. Namaste. Jane in Portugal
Hi, can you remove trauma (emotional) by releasing the psoas muscle?
Thanks, it’s great to know our little videos are helping people:) Stu
Hi Tim, my psoas is hurting sooo bad that i find it terribly difficult to follow you. If my Psoas wasn’t bad i don’t think I would be here watching. Please do a youtube for those of us that don’t make it a practice to help us to do these awesome poses.My left leg HURTS so bad that I’M CRYING! Please address those of us that are in pain! Thanking you!
Tim, I have a ruptured meniscus, are my knees gonna be alright with this stretch?
With a job that has me sitting down during the day en during my commute, this class is amazing! Thank you <3
Brilliant video! I’ll be showing this to my partner too.
Check out the leggings from Namaste I bought her. Gotta look good and feel good ��♀️☮️❤️
http://teespring.com/en-GB/stores/namaste-yoga-in-style
the production quality has increased so much! Happy to see this progress!
How can you fk up such a great body with tatoos. Your parents must have been idiots to teach you to hate yourself.
About a year ago my quad was getting what felt like a cramp in my nerve and creating numbness in my knee. Stretching really didn’t do much, I only felt my hips getting weaker. After a week of this routine I can say my numbness is receding and the strength is returning to my back and hips. Can’t thank you enough and look forward to having the ability to join you in other routines.
This is so much helpful and instructive video. Thank you for uploading it. Also I like the cat��
Me this morning: gee, I really wish I could search yoga videos by pose because I want to do half-frog but don’t feel like creating my own sequence this morning. I decide to try one psoas video after I warm up on my own, and this video of your’s pops up on the isde… I switch to this and… voila! Half-frog! You’ve made me smile once again.
Amazing! Thank you. I honestly feel amazing afterwards. Do you think continuing yoga will help improve my run times? Sometimes my 5 mile time is 36 minutes, and sometimes my legs feel heavy and my lower back starts cramping at mile 3.. Thank you in advance:)
I’ve done this sequence a few times now, along with most of the other yoga psoas sequences on youtube. This one is *the best*. Thank you so much for posting it!
Enjoyed exploring turning the ankle out a bit in the isometric pose-genius!
I have to add that some 12 hours after doing this I’ve felt no pain whatsoever in my right hip flexor at all today. That NEVER happens!!! I will be doing this flow a lot! You’re the best!!!
Awesome, I needed this! Thank you for sharing and have a beautiful day! ����
Thank you thank you thank you. I’ve been in and out of physical therapy for over a year for a weakened right leg and hip. We’ve worked on my arches and my glutes and everything in between. My most recent PT thinks it’s a weak pelvic floor and I’ve been releasing the obturator internus to alleviate piriformis pain (which is probably from a trigger point, but who knows?). All this is to say that I have not found many classes that really target this area so specifically and your guidance was so clear that I really got a lot of this. Namaste.
I’m so grateful. I was just thinking on working on my tight hips flexors and psoas. This is just fantastic. Thanks ❣ Cleo is so cute. ��
Oh so yum! I keep coming back to this one especially after sitting work. Excellent flow, thank you Allie:*
Thanks for sharing your professional knowledge and providing rapid relief.
Great to see that your skill… Try Unflexal Workouts workouts to be more flexal:)
Thanks for the video… I’ve been suffering with terrible muscle pain from behind my hips so this helped loosen my hips and muscles up. I work as a carer so lots of lifting and so I wake up every morning with stiff muscles up along my spine reaching all the way up between my shoulders. The pain is beginning to get unbearable. Do you have a video to help with those muscles? I also have plantar fasciosis in both my feet so I”m a bit of a mess right now. Thank you.
Fantastic as always Allie! My psoas thank you. Thank you for everything you do for us!! ❤️
Gotta come back to this, I can feel where I need to stretch, but this is too advanced for me right now, have to build back up to this because I’ve not taken much of any time to stretch this area and I feel quite wobbly and slightly stuck in areas where I should have alot of power. Ty for sharing, but will have to return another time. Blessings
Stressed out & sitting a lot, yogis? Join me in my yoga flow for a stressed out psoas muscle! This yoga flow focuses on lengthening & strengthening our psoas through specific movements we’ll work hard & then have deep relaxation designed for a soothing experience. What about coming back to the yoga basics with me? Sign up here for my at home Beginner Yoga Challenge http://bit.ly/back2yogabasics ✨
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Can you do a 3 poses for good sleep video please? Thank you!
Wonderful practice Allie! Exactly what was needed for my back today! ❤️
This was so amazingly helpful. Thanks a million. Peace and love.
Very interesting. I have learned a lot. I had this kind of pain when I am doing my twist and I didn’t know when it came from. Thanks for all the information
Thank you for your wonderfull videos and inspirations. My psoas is really stress time to time since my last birth and cariing my 2 childs around. Now, I just completed your class today and since it’s worst. healing process? Should I just take a few days off and do a lot of restoratives? I’m a professional dancer and yoga teacher, I need to work almost everyday.
Loving all your videos, sis especially during quarantine ������
Amazing allie, you really are a great teacher. I have request too….. i am trying king pigeon pose since the last seven days, but my back leg does not rise, not even to few inches above the ground… please help me.. what sequences should i practice so that my body open enough for king pigeon pose..
Good work (pleasure)! Will return to another Allie alley soon. namaste
Thank you so much Allie, not feeling very good today, maybe a touch of the flu but I did it! Onto a meditation now ������⛵️
Another amazing practice, I always find something new in the practice that helps me! ✨��☮
Mine is bad enough that my left hip is locked up. The IT band on that side is also tight and needs to stretch. Are these exercises goid for this?
how are you able to get your knees together like at the start without trying, if anything mine goes in the opposite direction
My psoas is lengthened and relaxed. At end of video I was waiting for you to end the practice and did a super long shavasana!! Lmao! Thanks������
This is a great stretch for me I’ve had a left total hip replacement and my left side is hard to stretch….ahhhhh…relief!! Not so much on the right but obviously tighter on the right. Thanks I’m also a trainer and will pass this on on to clients!!
I’m confused now, should the foot be straight or turned out? It wasn’t clear WHICH was the right position. Thanks.
Subscribed and Liked!! Felt very relaxed afterward. I featured your video in our practice’s monthly newsletter. Thanks again!
The second pose really hurts my knee on the ground (stretches it in an uncomfortable, painful way not a good stretch)! Any tips for what I might be doing incorrectly or how to modify?
This practice was amazing! So what was needed! Thank you Allie!:)
I’ve learned so much from this video, thank you, Stu! It’s very comprehensive and informative. I was wondering if you have any tips for people who have been diagnosed with FA impingement? Are there asanas that are safe for them to do whilst they wait for surgery? Thank you!!
I need a lower spinal fusion, I’m trying to find ways to stay motivated and out of pain.. so I’ve started doing this everyday! So far I’m on day 2! I can tell how tight my muscles are.
Just found you from Melyssa Griffin’s podcast. Looking forward to practicing with you!
I really felt a good stretch in this one. Also loved the quiet ending, perfect to really get into deep relaxation without having to pause the video or get distracted. It was a great video
Hello Stu. These videos are great. Thank you so much. I’m learning the primary series (unfortunately alone as there are no teachers around here). I’m taking it slow because I don’t want to injure myself. I’ve recently added some seated postures and am feeling some strange discomfort while bending forward mostly around my tibia bone. I am flexing the feet, keeping my toes wide out, relaxing the muscles near my knee (I hope). I’ve only added Paschimottanasana, Ardha Baddha Padma, Triang Mukha-Eka-Pada and Janu Shirasana A… and I can feel this discomfort in all of those postures. Is this normal or am I doing something wrong? Thanks again. Hugs, Sylwia
Wow. First Psoas stretch that (1) Didn’t hurt during or ache later and (2) Actually helped. I was a little unclear on which direction to point my hips in the pose on bended knee with back leg a little off to the side (around 7:19.) Should my hips remain rotated in line with my back leg, or do I try and square them to point directly forward? BTW, the strap stretch? On one side (and one side only) my low back popped several times when I lowered my leg with the strap. I didn’t realize I am so unevenly tight…this helped tremendously. THANK YOU.
J adore vos vidéo, c’est tellement bien expliqué et accessible votre voix si douce nous fait passer un agréable moment
Merci Allie
Looooveee this class!!! Will keep coming back to it ❤️❤️❤️����
I’ve been using this video for a couple months now to help relieve lumbar compression. It helps with pain in my back, and even all the way down to my feet. I highly recommend this to anyone dealing with these issues, especially If you know your hips are involved. I’ve even sent this to several friends. I love the balance between focused stretch and stabilization. It’s a great video that I keep coming back to.
Thank you Helen…you rock with your clear and calming directions. I would love to practice in your studio. My former instructor moved on…I am still searching until now.
What bolster would you recommend? I am new to yoga and unsure what brand would be best, thanks!
Thank you so much for this great video! Such helpful information!Cleo is so cute!!����
I’m at the end of my first week of YTT. so much stress and sitting in the floor. This was such a refreshing practice! Thank you.
My lower back killed this morning but I feel better! I always get a great workout with you Allie! And you always teach me something new! Thanks again! It’s -20 here. No snow though. Lol! ��
Thanks for this! I’m working on releasing my psoas because they’re kind of tight. I feel it especially when doing hip extensions. I should include Bhekasana in my practice.
I can’t tell you how much I love this flow! I really appreciate how there are strengthening moves as well. I always feel so good after this one.
this is probably the best yoga class-EVER. HELEN CLOOTS YOU ARE AMAZING! your channel is what got me into yoga and now I watch your classes and practice yoga at least twice a day. thank you for all of these amazing videos i have never seen such great yoga classes all in one place. THANK YOU SOOOO MUCH!
I have a hard time with pose #2 without getting a cramp in my back hamstring. I will usually straighten my front leg back, in order to reach my back ankle, then resume. Love your channel and all your videos! Thank you!
Great video. Is it necessary to do this so frequently every 30 minutes? I mean I was doing it once a day lol.
I’d sign up for yoga classes just to meet health-minded and very flexible women like that instructor.What? Why are you looking at me ( 7wow.cc/4fox ) like that? At least I’m honest, yes?
Hi Stu, I have a pain in my psoas. I tried different exercises but still not sure if I need to strengthen it or lengthen it. Would you be able to suggest something to figure this out? Thanks
Thank you, added this to my favorites, really helpful and love your teaching cues.��
Great video. Infact thank you for all the videos u post. Following all of them
I just wanted to know if some yoga asana helps better with pigeon pose. I always get a cramp in my right inner thigh when I do with the left leg. Any suggestions?
Allie thank you so much for this terapeutical session. Its my home made treatment for my psoas. Total relief. Amazing.
That was tremendously helpful! I’m not doing yoga yet as I’m getting assessments on hip problems but this has helped identify many things that I can do to help stretch, support and even identify what I’m doing that might be antagonising the issue. Great stuff! Thanks.
This was so good! Thank you so much Allie. I only follow yoga on your channel, everytime i feel great. Doing this before my sleep, awesome! Thanks girlfriend ❤️ I am with the tribe now too, love to connect with the yogi family on facebook!
One video that does what it says. Well done mate. Tired of clicking and waiting time for nothing.
Loved this my psoas is the tightest part of my body so many amazing releases in this class after a long week of intense stress. Thank you so much!
So grateful that you have all of your videos here. I just found out I have a stressed out psoas and boy did this help. Thank you as always for allowing us to be a part of your journey. Wishing you all the prosperity n 2019! Peace and blessings to all!
Thank you very much for such a deeper insight. Helped me a lot.