There are several effective ways to release the psoas muscle through gentle manual techniques, breathwork, targeted yoga poses, and specific exercises.
Manual Release Techniques
One method involves palpating the psoas muscle (located deep in the pelvic region) with gentle finger pressure combined with breathwork to help relax and release tension. This includes passive release, where gentle pressure is applied during exhalation to soften the muscle, and active release, where the leg is moved slowly while applying pressure to the muscle to facilitate release. These techniques should be done carefully and gradually to avoid pain.
Yoga Poses for Release
Certain yoga poses also help release the iliopsoas (the psoas and iliacus muscles). Examples include:
- Supine Knee to Chest: Lying on the back, bring one knee toward the chest while resisting the movement with the hand to engage and then relax the psoas.
- Low Lunge and variations, which stretch the front hip and the psoas.
- Reclined poses that allow the muscle to rest in a shortened position while focusing on deep, diaphragmatic breathing.
Movement and Somatic Exercises
Pandiculation, a technique involving gentle contraction and release of the muscle to reset its tension level, is highly effective. Clinical Somatics exercises target the psoas by addressing the muscular patterns holistically, including movements like Arch & Flatten, Back Lift, Arch & Curl, and specific Iliopsoas Release exercises.
In summary, releasing the psoas muscle can be achieved through a combination of gentle manual release techniques with breath, specific stretching and strengthening yoga poses, and somatic exercises focused on conscious muscle contraction and relaxation. These approaches help reduce tension, improve mobility, and restore normal function to the psoas.
