“The psoas is so intimately involved in such basic physical and emotional reactions, that a chronically tightened psoas continually signals your body that you’re in danger, eventually exhausting the adrenal glands and depleting the immune system.” – Liz Koch
It is also believed that this muscle can greatly help you in connecting with the present moment and being mindful, particularly when you stretch it out and release tension from your body.
How to stretch the psoas muscles
Are you suffering from psoas muscle pain? Then there are several stretches that you can practice to help relieve your pain and anxiety. Not only it can release tightness in your soul muscle, these stretches can also help you feel less stressed and anxious. However, you need to be aware of your body and all physical sensations while doing these stretches. If you feel any kind of pain or discomfort, then stop immediately and consult a professional. Breathe deeply as you practice each of the stretches mentioned here and release all mental and physical tightness to feel relieved.
Here are 5 Psoas muscle pain relief stretches that you can try to feel better-
1. Knees to Chest Pose
- Lie on your back with your legs and arms extended.
- While exhaling slowly, draw in both knees to your chest. Clench your hands around your legs. If possible, you can also wrap the forearms over the shins and grab each elbow using the opposite hand.
- While staying flat on the ground, release the shoulder blades downwards to the waist and widen your collar bones.
- Slightly tuck the chin inwards and look at your body’s center line.
- Hold this position for 1 minute while breathing naturally.
- If you can, gently rock your body back and forth or sidewise for a spinal massage.
- Release and extend your legs on the ground while exhaling. Repeat this stretch for 5 to 6 times.
2. Kneeling Lunge
- Get into a kneeling lunge position on the ground with one knee on the floor and the other leg bent at a 90 degree angle in front of you, keeping your foot flat.
- With your glutes tight, tuck in the tailbone and tilt the pelvis. Now move your weight toward your front knee maintaining the pelvic tilt.
- Make sure the tailbone is firmly tucked in and your lower back is not curved.
- Maintain this position for around 30 seconds to 1 minute and then relax. Now repeat with the other side.
- Practice three to five repetitions with each leg.
3. Happy Baby Pose
- Lie down flat on your back. Bend your knees and hold edges of your feet.
- While keeping your arms outside the legs, press your knees towards the ground near your armpits using your upper body strength.
- Maintain this position while you take 5 to 10 deep, slow breaths. Relax and rest for a bit and practice for 2 to 3 more times. Make sure to stay relaxed.
4. Pigeon Pose
- Get into a kneeling position and tuck in the left knee. Face it to the left side to keep your left leg bent and almost perpendicular to the right leg. Bring both your legs to the floor.
- Extend your right leg towards the back and try to keep it straight. Use your elbows and place them on the ground to stabilize yourself.
- If comfortable, fall down on your left leg while folding the upper body forward and get into a completely relaxed position.
- Maintain this position while taking 5 to 10 deep, slow breaths. Change sides and repeat for 3 to 5 times.
5. Frog Pose
- Begin in tabletop position by getting on your hands and knees. Keep your hands right below your shoulders and knees underneath the hips. Keep your forearms on the floor. You may use a Yoga mat or blanket for this.
- Spread your knees apart as much as possible and bend them in a way that your shins and your thighs get at a 90 degree angle. No you can flex your feet.
- Keep you tailbone down, tuck your front ribs in and keep your waist long.
- Take slow, long and deep breaths at least 5 to 10 times.
- It will take some practice, effort, patience and time to do this difficult pose properly.
Keep your Psoas healthy & happy
Apart from the stretches mentioned above, there are some other stretches and exercises that you can try to release pain from your psoas muscle. Healing and soothing your ‘soul muscle’ will enable you to get things balanced, both physically and emotionally. You will experience less pain & anxiety and feel more relaxed and grounded.