Gentle Psoas Release - Listening Rather Than Forcing
When anxiety carries a watchful, responsible tone — when the body feels on alert, prepared for what might happen — the psoas is often involved. This deep muscle responds to perceived threat, even subtle ones, tightening in service of protection.
Rather than stretching it aggressively, this practice invites softening through safety, breath, and patience.
1. Low Lunge (Supported)
From hands and knees, step one foot forward into a low lunge. Keep the back knee down and place pillows or folded blankets under the knees for comfort and blocks under the hands for support. Let the pelvis remain neutral — no pushing forward. Let the torso remain upright and long. Breathe into the back of the body for 5–8 slow breaths, then switch sides.
2. Reclined Knee‑to‑Chest (Wind Release Post)
Lying on your back, gently draw one knee toward the chest, holding behind the thigh or shin. The other leg stays long on the floor, both feet are flexed. If the leg is extended, gently press the heel away, lengthening the front of that hip. Notice the sensation deep in the front of the extended hip. Send your breath to front of the hip of the extended leg. Soften the jaw, shoulders, and belly. Hold for 5–8 breaths, then switch sides.
3. Supta Baddha Konasana (Reclining Bound Angle / Butterfly Pose)
Still lying on your back, bring the soles of your feet together and let the knees open to the sides, creating a diamond shape. Support the knees with blocks or folded blankets. Experiment with the size of the diamond, moving the feet closer or farther away until you find a position that feels easeful. Let the arms rest alongside the body, palms open, or place one hand on the heart and one on the belly.
*Option to build the back up, support by two blocks with a bolster on top. Books and a pillow will work as well. Experiment with the height of the blocks to ensure your comfort and ability to let go into the pose.
Allow your knees to grow heavy, knowing they are supported. Breathe into the front of the hips. Allow the back body, belly, shoulder and jaw to soften and become heavy.
4. Psoas Glide
With the knees bent and the soles of the feet resting on the earth, begin with a slow inhale. On the exhale, allow the right knee to fall gently out to the side. Keep the foot flexed as the heel glides along the mat, staying in contact with the surface. Inhale here, then on a slow exhale allow the leg to gradually lengthen toward straight, with the toes still angled slightly outward. When the leg reaches straight, the foot returns to center, toes pointing up and foot flexed. Inhale again, and on a long exhale draw the foot back toward the body, bending the knee as the heel glides back along the mat. The sole of the foot returns to the earth. Take a deep inhale, repeat this 3 times (or more). When the right side is complete move to the left.
5. Constructive Rest
Lie on your back with knees bent and feet on the floor, about hip‑width apart. Allow the spine to settle naturally. Place one hand on the lower belly and one on the heart. Stay here for 2–5 minutes, breathing slowly. Notice if the hips feel different from side to side. No need to change anything.
This practice is less about releasing the psoas and more about letting it know the moment has passed. Over time, these quiet signals of safety help the nervous system shift out of constant monitoring.
You may notice afterward that your mood feels less reactive — less short‑tempered, less urgent — as the body no longer needs to stay braced. This practice pairs beautifully with Yoga Nidra, allowing the body to integrate the sense of safety and rest more deeply.
