Unlock Your Body: The Psoas Muscle, Reclining Hero Pose & Release Techniques

Published March 22, 2026 04:37AM

Understanding the Psoas and Reclining Hero Pose

Reclining Hero Pose, or Supta Virasana, is a powerful yoga posture often recommended for releasing tension in the psoas muscle. But what exactly is the psoas, and why is releasing it so beneficial? The psoas, pronounced “so-az,” is a deep core muscle connecting the spine to the legs, playing a crucial role in balance, posture, and even neurological function. Understanding its anatomy and how it interacts with other body systems is key to safely and effectively practicing Supta Virasana. This exploration delves into the psoas muscle, its connection to overall well-being, and how to approach Reclining Hero Pose with awareness and appropriate modifications.

Anatomy of the Psoas Muscle

The psoas originates from the front of the mid-spine, specifically the 12th dorsal vertebra, behind the diaphragm. It travels down along the side of the spine, crossing the pelvis and inserting into the inside of the thighbone (femur). Joining the psoas is the iliacus muscle, forming a common tendon at the femur. This combined psoas-iliacus muscle acts as a bridge between the torso, pelvis, and legs. Its strategic positioning means it’s in close proximity to nerves, the diaphragm, kidneys, intestines, and major blood vessels like the aorta.

The psoas is a hip flexor, essential for walking and running. However, its influence extends far beyond movement. Because of its proximity to the nervous system, imbalances in the psoas can potentially affect neurological function. The diaphragm, crucial for breathing, shares an insertion point with the psoas, meaning tightness in one can impact the other. The psoas’s position can influence the position of abdominal organs and even blood circulation. A flush of heat down the legs and up into the chest is sometimes felt when the psoas releases, indicating a shift in circulation.

What Causes Psoas Tightness?

Psoas tightness often stems from chronic stress and the body’s natural “fight or flight” response. When we experience fear, the psoas contracts, drawing the thighs toward the trunk – a protective, fetal-like position. Repeated activation of this response without adequate recovery can lead to chronic tension in the psoas. As Liz Koch explains in The Psoas Book, releasing the psoas can sometimes bring up feelings of fear or unrest as the body releases stored tension.

Release the Psoas With Supta Virasana (Reclining Hero Pose)

Supta Virasana is a powerful pose for lengthening the psoas, but it requires careful attention to alignment and modifications. Before attempting the full pose, it’s helpful to locate the psoas muscle itself. Lie down with knees bent, feet flat, and arms by your sides. Place a towel under your head and neck. Adjust the distance between your heels and buttocks until your upper and lower leg bones experience balanced. Then, lift one knee slightly toward the ceiling – you should feel a cord-like muscle under your fingers, which is the psoas.

If you experience lower back pain, it’s crucial to use props. Begin by kneeling with your buttocks resting on your heels. If this is uncomfortable, raise your seat with a folded towel or blanket. Lean forward, drawing your calf muscles outward, and carefully sit between your feet. If lowering your buttocks completely to the floor is challenging, use a bolster or stack of blankets for support. The goal is to maintain a neutral spine and avoid arching the lower back. Actively draw your tailbone toward your knees to open the psoas.

For those who can comfortably sit in Virasana (Hero Pose), a half-reclining variation can deepen the stretch. Sit in Virasana, then extend one leg forward. Place a blanket under the hip of the bent leg to maintain balance. Lean back onto your elbows, drawing the ribcage toward the floor. Press the foot of the extended leg into the floor to intensify the stretch.

Finally, to attempt the full Supta Virasana, carefully recline back, supporting yourself with your arms. Elongate your sitting bones toward your knees and reach your arms overhead. Remember, this pose is about opening the front of the groin, not achieving a deep backbend. A slight gap in the lower back is normal, but avoid excessive arching.

Modifications and Considerations

Knees are particularly vulnerable in Supta Virasana. If you experience pain, especially on the inner or outer borders of the knee, raise your buttocks or discontinue the pose. A thin washcloth placed inside the fold of the knee can sometimes alleviate discomfort. It’s important to listen to your body and modify the pose as needed.

Lulu Sweigard’s operate, detailed in Human Movement Potential: Its Ideokinetic Facilitation, emphasizes the importance of actively drawing the tailbone under and releasing the abdomen during this pose. This helps to lengthen the psoas without compressing the lumbar spine.

What to do if you experience discomfort

If you feel pinching or any uncomfortable sensations in your lower back, raise the props under your buttocks and back. If discomfort persists, return to an upright position and slowly lean back partway, actively drawing the tailbone under. Hold this position for one to three minutes.

Supta Virasana can be a deeply restorative pose when practiced with awareness and respect for your body’s limitations. By understanding the anatomy of the psoas and employing appropriate modifications, you can safely experience its benefits – improved posture, increased flexibility, and a greater sense of ease in both body and mind.