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

A decades-vintage yoga pose, Reclining Hero Pose (Supta Virasana), is gaining renewed attention for its potential to address deep-seated tension in the psoas muscle, a key component of core stability and overall physical well-being. Originally featured in the September-October 1994 issue of Yoga Journal, the pose is now being revisited as understanding of the psoas’s interconnectedness with the body’s systems deepens.

The psoas, pronounced “so-az,” is a deep muscle originating in the lower spine, traversing the pelvis, and inserting into the femur. It’s not an isolated muscle, but rather a central strand in a complex web of physiological connections. Its position and function impact everything from posture and breathing to digestion and even neurological function, according to research highlighted in the Yoga Journal article.

The muscle’s proximity to major nerve ganglia in the pelvic area and leg suggests that constriction or imbalance in the psoas can affect optimal neurological function. The psoas shares a common insertion point with the diaphragm, meaning tightness in one can restrict the movement of the other, hindering full, efficient breathing. The kidneys, intestines, and reproductive organs are also situated near the psoas, and a tight psoas can contribute to exaggerated lumbar curvature, potentially impacting the function of these organs.

Beyond its anatomical connections, the psoas is intrinsically linked to the body’s stress response. The pose itself draws the thigh and trunk together, an action connected to the instinctive “fight or flight” response. Repeated activation of this response, without adequate recovery, can lead to chronic tension in the psoas. As Liz Koch notes in The Psoas Book, releasing the psoas can sometimes bring up feelings of fear or unrest, suggesting a deep-seated connection between the muscle and emotional states.

Supta Virasana aims to lengthen and release the psoas, promoting a more balanced and upright posture. The pose involves lying down with knees bent, feet flat on the floor, and aligning the sitting bones with the heels. Still, practitioners are advised to approach the pose cautiously, as it can be challenging and may cause discomfort in the lower back or knees if not performed correctly.

Modifications are crucial, particularly for beginners. Yoga Journal recommends using props such as folded towels, blankets, or bolsters to support the back and reduce strain. One variation involves propping the buttocks up on a stack of blankets, while another involves extending one leg forward and using blankets under the hip to maintain pelvic balance. A “half reclining” variation, where one leg is bent and the other extended, can also help to open the psoas without compromising the lumbar spine.

Practitioners are encouraged to pay close attention to their body’s signals, avoiding any movements that cause pain. The goal is not to achieve a deep backbend, but rather to create space in the front of the groin and lengthen the psoas. The article emphasizes the importance of sensing into the body and observing any changes in sensation or emotion that may arise during and after the pose.

While Supta Virasana offers potential benefits for releasing psoas tension, individuals with knee problems should exercise caution, as the pose can aggravate existing conditions. The article advises that if knee pain persists, the pose should be discontinued.