The Psoas: Meet the Crucial Muscle You Can't Afford to Ignore
The what?! The SO-as! The PSOAS.
This a powerhouse muscle that’s part hip flexor, part deep core stabilizer, and part emotional gatekeeper. The psoas is so underappreciated, that it might as well be a wallflower at an anatomy party.
But here’s the thing: your psoas is a big deal. It’s the deep muscle that connects your spine to your legs, wrapping around your pelvis like a mysterious, tight little hug.
And when it’s tight? Oh boy. It can mess with your posture, make you feel like you’re carrying the weight of the world (literally), and even contribute to pelvic floor dysfunction. Sound familiar? Yeah, it’s a whole vibe.
The good news? You can release that tension—and I’ve got the yoga, breathwork, and movement techniques to help you do just that.
The trick?
We’ve got to get the nervous system on our side because that’s often what’s storing the stress in the first place.
Psoas Release: Letting Go of That Deep Inner Tension
First things first: how do we release the psoas? When it comes to yoga, we’re looking for deep, supported asanas (fancy Sanskrit word for yoga pose) that encourage the hips to open and the muscle to lengthen. Here are a few of my go-to yoga poses to release the psoas:
1. Reclined Pigeon Pose (Supta Kapotasana) – If your hips are tight, this one’s like a deep tissue massage for your psoas. Lie on your back, cross one ankle over the opposite knee, and gently pull your knee toward your chest.
2. Lunge Variations (Anjaneyasana) – Ah, the classic lunge. It stretches the hip flexors and releases tightness in the psoas. Want to take it up a notch? Add a slight backbend while lifting your arms—it’ll deepen the release through the front of your body.
3. Sphinx Pose (Salamba Bhujangasana) – A gentle backbend that encourages lengthening through the lower back. Keep your shoulders down, pelvis rooted, and breathe into the stretch. Slow, steady release = happy psoas.
4. Child’s Pose (Balasana) – This is your deep breath moment. Sit back onto your heels, reach your arms out, and melt into the floor. The weight of your torso sinking toward the ground helps release stored tension in the psoas and the pelvic floor. Bonus: it also calms your nervous system.
Strengthen & Tone: From Floppy to Fierce
Releasing is great, but we don’t want the psoas to turn into a floppy noodle. Strengthening it is just as important, especially as we age. A strong psoas supports the spine, stabilizes the pelvis, and keeps you standing tall. Here’s how to do it:
1. Single-Leg Lifts – Lie on your back and slowly lift one leg at a time toward the ceiling. Engage your deep core muscles (yes, your psoas is part of this squad) and avoid using momentum. Control is key.
2. Boat Pose (Navasana) – If you haven’t done this one in a while, let’s just say… your psoas will remember it. Lean back slightly, lift your legs, and hold. It strengthens your entire core, not just the psoas. Bonus points if you smile while doing it.
3. Standing Marches – A simple but effective way to wake up the psoas. Stand tall and march in place, lifting your knees high toward your chest. Focus on engaging your hip flexors rather than just flinging your legs around.
The Psoas-Pelvic Floor Connection: A Dance of Support
Alright, let’s talk about the psoas and pelvic floor connection. You might be thinking, “Well, they’re both down there, so I guess that makes sense?” And you’re right—but it’s more than just proximity.
The psoas and pelvic floor work together to stabilize your pelvis. When the psoas is tight or weak, it can throw off pelvic floor function, leading to discomfort, instability, and yes—even incontinence. But when you release tension and strengthen the psoas, you’re also supporting the pelvic floor.
Here’s where breathwork comes in. Deep, diaphragmatic breathing helps tone both the pelvic floor and the psoas. When you inhale deeply, your diaphragm moves down, creating space for your pelvic floor to engage. The psoas is deeply connected to this movement, and both muscle groups benefit from slow, intentional breath.
Breathwork to Calm Your Nervous System & Release Tension
Your nervous system plays a HUGE role in psoas tension. When we’re stressed, the psoas tightens up like a stressed-out little muscle gremlin. Deep, slow breathing helps calm things down. Try this:
1. 4-7-8 Breath – Inhale for 4 counts, hold for 7, exhale for 8. This activates your parasympathetic nervous system (aka, your body’s chill-out mode). With each exhale, imagine tension melting away from your psoas and pelvic floor.
2. Belly Breathing – Sit or lie down, place your hands on your belly, and breathe deeply into them. Feel your belly rise and fall. With every exhale, soften and release any tightness in your psoas and pelvic floor. Imagine creating space in both areas—lightening the load.
Stretch, Strengthen, Breathe: The Psoas & Pelvic Floor Love Affair
Taking care of your psoas means taking care of your pelvic floor. By incorporating stretching, strengthening, and breathwork into your routine, you can release stored tension, build core stability, and improve pelvic health—especially as you move through the beautiful, ever-changing phases of peri and post-menopause.
So the next time your psoas tries to throw a tantrum, you’ll have the tools to say: Not today, muscle. Not today.
Want to explore the Psoas and Pelvic Floor connection more?
Join me for this week’s Yoga for the Pelvic Floor class on Mondays at 5.30pm EST, where we’ll focus on softening and releasing the psoas, rather than just gripping and squeezing.
Together, we can turn the tide on pelvic health challenges and embrace a vibrant, powerful life—because aging doesn’t mean accepting discomfort.
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Welcome to Flourishing Third Wellness
Vibrant Health for Women over 50
With Flourishing Third Wellness, my mission is to help women embrace this vibrant final phase of life with curiosity, humor, and intention. I believe the final third of life isn’t just a chapter of “winding down”—it’s an opportunity to expand, thrive, and celebrate what’s possible.
Through evidence-based practices, community support, and holistic tools, we’re here to guide you on a journey that prioritizes strength, connection, and creativity.
Whether it’s moving pain-free with chair yoga, maintaining social ties, caring for your pelvic health, or nourishing your body and mind, Flourishing Third Wellness offers resources and insights to empower every woman to navigate aging with confidence and vitality.
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