The Psoas Muscle: Anatomy, Function and Release with Supta Virasana

The psoas muscle, often called the “muscle of the soul,” plays a critical role in physical and emotional well-being. This deep core muscle connects the spine to the legs, influencing posture, movement, and even nervous system regulation. Understanding the psoas and learning techniques to release tension, such as Supta Virasana (Reclining Hero Pose), can have profound benefits for overall health.

Anatomy of the Psoas Muscle

The psoas originates from the front of the mid-spine (the 12th dorsal vertebra) behind the diaphragm. It travels down along the side of the spine, crosses the pelvis, and inserts along the inside of the femur (thighbone). The iliacus muscle joins the psoas as it crosses the pelvis, forming a common tendon at the femur insertion point.¹

The Psoas’s Interconnectedness

The psoas isn’t an isolated muscle; it’s intricately connected to various bodily systems. Its proximity to the diaphragm, kidneys, intestines, and reproductive organs means that tension in the psoas can affect these areas. Constriction can contribute to exaggerated lumbar curves, potentially impacting organ function and breathing.¹ The major aorta also runs close to the psoas, and imbalances may affect circulation.

Psoas Function and the Fear Reflex

As a primary hip flexor, the psoas is essential for walking, running, and maintaining upright posture.¹ However, the psoas is also deeply connected to the body’s stress response. The action of drawing the thigh and trunk together is linked to the fear reflex—the instinct to protect oneself. Chronic stress can lead to habitual tension in the psoas, creating a cycle of physical and emotional holding.¹

Releasing the Psoas with Supta Virasana (Reclining Hero Pose)

Supta Virasana is a powerful pose for releasing the psoas. ² However, it’s an intermediate pose and should be approached with caution.²

How to Practice Supta Virasana

1. Kneel with your buttocks resting on your heels.
2. Lift your buttocks and, leaning forward, draw your calf muscles outward before sitting between your feet.
3. If lowering completely is uncomfortable, prop your seat with a folded towel, blanket, or block. Ensure your feet point directly backward.
4. Lie back, supporting yourself with your arms. Actively draw your tailbone toward your knees to open the psoas.
5. If you feel pinching or discomfort in your lower back, raise the props under your buttocks and back.

Modifications and Variations

• Half Reclining Hero Pose: Fold one leg in Virasana and extend the other forward, using a blanket under the hip for balance.
• Props: Use blankets and bolsters to support the back and hips, especially when starting.

Palpating the Psoas

To locate the psoas, lie down with knees bent and feet flat. Place a folded towel under your head. Slide your fingers along the inside of your hip bone, about halfway between the hip bone and the midline of your belly. Lift your knee slightly; the cord-like muscle you feel is the psoas.¹

Precautions

Avoid Supta Virasana if you have knee problems or difficulty sitting with your buttocks on your heels. Listen to your body and use props as needed. If you experience pain, stop and adjust the pose or consult with a qualified yoga instructor.

Releasing the psoas through practices like Supta Virasana can contribute to improved posture, reduced stress, and a greater sense of well-being.