the supple psoas: unlocking ease in your core for nervous system support
The psoas is one of the most influential muscles in our body—deeply connected to our breath, movement, and nervous system. When the psoas is supple and responsive, it allows for greater ease in movement, more fluid breath, and a sense of grounded presence. However, when tight or constricted, it can contribute to tension in the lower back, hips, and even emotional holding patterns.
These are some of my favorite practices for releasing the psoas gently, creating space and freedom in both body and mind. By working with breath, micro-movements, and mindful support, we can unwind deep-seated tension and restore a sense of balance.
understanding the psoas and why it matters
The psoas connects the upper and lower body, running from the lumbar spine through the pelvis and attaching to the femur. It plays a key role in core stability, posture, and movement. But beyond biomechanics, the psoas also responds to our emotional state—it is deeply intertwined with our fight-or-flight response. A constricted psoas can signal long-held tension, while a released psoas allows for deeper relaxation and nervous system regulation.
key benefits of a supple psoas
Relieves lower back and hip tension
Enhances breath capacity and diaphragmatic movement
Supports nervous system regulation and relaxation
Encourages fluid, effortless movement
guiding the psoas into relaxation
Releasing and restoring the psoas isn’t just about improving physical comfort—it’s about cultivating a deep, embodied sense of safety. The psoas is often referred to as the “muscle of the soul” because of its profound connection to the nervous system. It plays a role in our stress response, signaling either relaxation or alertness. When the psoas is tight and contracted, the body may remain in a low-grade fight-or-flight state, contributing to chronic tension, shallow breathing, and even fatigue.
When we work with the psoas through mindful movement, breath, and subtle release, we send signals of safety to the nervous system. These gentle practices not only improve mobility and posture but also help regulate stress, improve sleep, and create a sense of grounded presence. Through small, intentional movements and propped support, we allow the body to shift from tension to ease, creating space for relaxation, breath, and deeper healing.
This practice isn’t about forcing a stretch or trying to change the body quickly. Instead, it’s about creating an environment where release can naturally happen. By integrating these approaches into your practice, you can support both physical well-being and a more resilient nervous system.
“The psoas is the deepest core muscle, it is the core of the core and plays a key role in how we feel, move, and respond to everything we come in contact with.”
3 somatic practices to create conditions for a more supple psoas
constructive rest with breath awareness
lie on your back with knees bent and feet hip-width apart
place hands on the lower belly and simply observe the breath
allow the exhale to soften any gripping in the hip flexors and lower back
As you settle into Constructive Rest, notice the natural rhythm of your breath. Let the back of the pelvis and the weight of the spine be fully received by the floor. There's nothing to do, just a chance to arrive.
relaxing the psoas with gentle movement
from constructive rest, place your feet wider on your matt
keep your knees bent, and gently sway them side to side, keeping the movements small and easy
pair the movement with breath, inhaling to center and exhaling as the knees drop slightly.
let go of any unnecessary tension around your body, allowing the psoas to respond rather than contract
Instead of stretching or pulling, we are working with small oscillations—gentle rocking movements that allow the psoas to soften naturally, like water moving through the body.
supporting the psoas with props
place a soft pillow or folded blanket under your lower back, providing a gentle lift
rest your lower legs on a small ottoman or bolster, ensuring they are at a 90-degree angle for optimal relaxation
optionally, try placing a yoga strap around the thighs, just above the knees, to keep the legs supported without muscular effort
place a light blanket over the belly and thighs for added grounding
hands can rest on the belly, by your sides, or overhead if comfortable
No need to hold your legs up. Feel the full support under your pelvis and legs, allowing your body to fully surrender to the ground. Rest your awareness on your breath, relaxing on purpose. Resting in stillness or use gentle flowing movements to create your optimal conditions for ease and safety.
