Stretching the Iliopsoas With Yoga

The Iliopsoas muscle (also referred to as simply the psoas) is one of the most important muscles in yoga. This two-part muscle originates in your lower back and in your pelvis. Stretching, releasing and contracting the psoas muscle during a yoga practice can help bring awareness to your body while helping you move your body into poses with ease.

  1. What is the Iliopsoas?

    • The iliopsoas is a combination of two large muscles: the psoas major and the iliacus. In Ray Long's text about yoga anatomy, "The Key Muscles of Yoga," the author provides specific information about the iliopsoas, stating that the psoas major begins in the lower back, while the iliacus originates on the inside of the pelvis. The iliopsoas is beneficial because it crosses over and helps move more than one joint in your body, acting like a pulley as it curves over the front rim of the pelvis toward your femur. It also helps to move the bones of the lower back, pelvis and hip; when it's contracted, it's possible for your body to move several joints at once. There are a variety of yoga poses that can stretch the iliopsoas muscle. Three poses that will give your psoas a good stretch are Warrior II pose, Extended Triangle pose, and Tree pose.

    Warrior II Pose

    • Warrior II requires you to begin in a standing lunge position, with the toes of your front foot pointing straight ahead and your back foot turned out a bit, so you are resting some weight on the outer edge of your back foot. Your arms are extended straight out to either side of your torso at shoulder level. Your back leg is especially important to the iliopsoas in Warrior II because the psoas major is working, helping to support the lumbar, or lower spine.

    Extended Triangle Pose

    • Extended Triangle pose contracts the psoas major portion of the muscle while accentuating and stretching your hamstring muscle. Similar to Warrior II pose, your legs are apart with your front toes pointing forward and your back foot turned out. The difference is your front leg is straight, and you bend your torso laterally, keeping your front arm straight and reaching it toward your front shin or ankle. This movement is what causes contraction of the iliopsoas in your front leg and your hamstring to stretch.

    Tree Pose

    • Tree pose can really open up your iliopsoas. Begin by standing with your feet together, then bring one foot to the inside of your shin or thigh. Try to keep your bent knee pushed back and in line with your leg, which will open and stretch the iliopsoas of your bent leg. Rest your hands on your hips or in prayer position in front of your heart and try to balance.

    Safety Precautions

    • Whenever you practice any type of yoga pose, pay careful attention to your body. If you are experiencing pain while in a pose, especially sharp, shooting pains in your muscles, immediately come out of the pose. If the pain persists, make sure to see a doctor.