10 min Yoga for PSOAS - Stretch and Release to Help Low Back Pain

In this 10 min yoga for psoas practice, we'll stretch deeply to release the psoas muscle, which is so important to help relieve low back pain.
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The psoas is a deep core muscle, also one of the hip flexors that controls the curvature of the lower spine. If you've ever experienced psoas pain, you know it can get very tight! In just 10 minutes, this psoas yoga sequence will leave you feeling more relaxed, mobile, and energised. Well done!
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🌟 MORE YOGA WITH JOELLE VIDEOS THAT CAN HELP YOU FEEL GOOD :
🔸 10 Min HIP FLEXORS & QUADS Sequence: • Yoga for HIP FLEXORS a...
🔸 10 Min QUADRICEPS PAIN Sequence: • Yoga for QUAD PAIN REL...
🔸 10 Min LOWER BACK PAIN Sequence: • Yoga for Lower Back Pa...
🔸 10 Min ADDUCTOR and GROIN PAIN Sequence: • Yoga for ADDUCTORS and...
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(Same video in French: • Yoga PSOAS - Relâchez ... )
Thanks for watching, and please remember to subscribe!
Love,
Joëlle
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[@YogawithJoelle]

Great job getting through this psoas sequence! How did it feel?? If you'd like to spend another 10 minutes on your mat stretching this area, you might also enjoy my hip flexor sequence: kzbin.info/www/bejne/Z6eTon9uebSkm5I 🌟

[@jujurenni414]

I have Psoas syndrome, some days I can't walk, I've had it for 20+ years. I've had physical therapy on and off the entire time. Your video is the first video or person that has helped. I do this 10 minute routine a few times a day. I can walk again. I'm not 100% yet but I'm much better. I'm going to continue this workout for a few more weeks and then move up to your other videos you mentioned. Thank you so much.

[@YogawithJoelle]

Oh, this is WONDERFUL. Thank you so much for sharing your story, I'm thrilled this is helping you. Well done for being so consistent and taking care of yourself! 🌟

[@cynthiafrey8467]

thanks for telling me about this video. my hips and gluten are almost pain free after attempting the advance class yesterday but succeeding at this one. beautiful feeling to able to stand up and sit down without groaning.

[@YogawithJoelle]

That's terrific!! Great job Cynthia ✨

[@MikeyBriqmen]

Joelle, you are a life saver. This video and your bursitis video have changed the way I view pain in my back/hips. I’m able to manage them now with these exercises, which I’ve been following for about 2 months now. Thank you thank you thank you! 🙏

[@YogawithJoelle]

Thank you so much for the lovely feedback, I love to hear that it was helpful! 💫

[@lorelei619]

I fly jets and have so much pain from it. This sequence felt amazing on my lower back; I'll definitely be doing it again!

[@YogawithJoelle]

Glad it was able to help! Have a nice weekend!

[@theresahedges1478]

This is amazing. I’ve had psoas problems as long as I can remember. Recently, it’s been the worse ever and I was really panicking. But then your video popped up out of nowhere and I gave it a go. I’ve done this routine daily for just 4 days and I can already feel the difference. The relief of knowing it’s on its way back to recovery is making me want to cry! Thank you so much for sharing this video.

[@YogawithJoelle]

I am so sorry to hear that! I hope you're doing well!! 🙏 🙏

[@Jess77742]

My tail bone and back have hurt for the past 5 years and someone just figured out it was my psoas from sitting so much. I started my own business and have been sitting a lot more over the last 4 years. I just found this video and look forward to the results! I really enjoyed it. Thank you.

[@YogawithJoelle]

I am so sorry to hear that! I hope you're doing well!! Thank you for joining me 🙏 🙏

[@ericaamerica163]

I am so thankful for having discovered this video and Joelle's channel. I started doing this 10-minute routine one week ago, and I immediately felt relief from my chronic low back pain. THANK YOU THANK YOU THANK YOU, Joelle. You are now the most crucial 10 minutes of my morning routine -- even before coffee!! :)

[@YogawithJoelle]

What a lovely compliment, thank you Erica!! Sounds to me like you're really earning that cup of coffee after doing such a great job taking care of yourself 😉

[@likeretirement3245]

This definitely helped Sometimes longer workouts are to much for a strained psoas or hip flexor. Also love incorporating balance into the exercises.

[@YogawithJoelle]

Glad you enjoyed it!

[@christineburton3229]

This yoga sequence really helped the etrector spinea muscle I felt so much relief

[@YogawithJoelle]

That's wonderful Christine, so glad to hear it!

[@sarahtorsch2257]

My psoas is so tight these days and this was perfect. Thank you so much 🙏

[@YogawithJoelle]

Glad it helped!

[@deanajones14]

just discovered the psoas stretches. Thank you

[@YogawithJoelle]

You're most welcome Deana! A new video on the psoas will actually be coming out in just a few hours, too 😉

[@eimmioh]

My body just sighed a sigh of relief. This was amazing!!! Simple, sweet, and effective. Thank you.

[@YogawithJoelle]

Oh I'm so glad! Thanks for practicing with me!

[@juliecarlsonsladcik9779]

You helped me get right to the psoas in these stretches. The kneeling wrist-out twist gets right to the point. Thank you, Joelle!

[@YogawithJoelle]

That is great to hear, Julie!! And that one wakes me up too! 😂

[@WendyNorth-wj8vs]

This is an amazing video! Thank you! I will return to it often.

[@YogawithJoelle]

Wonderful, thank you Wendy!

[@saladfingers.]

This is so helpful. I do this everyday. I love that it is only 10 minutes too, the mind doesn't make so much noise against doing it! Thank you so much, I have subscribed and I will check out the rest of your content.

[@YogawithJoelle]

That's wonderful to hear, welcome Lucy! Looking forward to practicing with you again very soon :)

[@karenmatviko398]

This workout does the trick for my low back pain along with your sciatica video. So glad I found your videos!

[@YogawithJoelle]

Thank you Karen I'm so happy you like them!!

[@christineburton3229]

Enjoyed psoas absolutely immediate pain relief Thank you ❤️

[@YogawithJoelle]

That's wonderful, well done Christine ✨

[@emboar7247]

Emphasis on the smiles helping!!! I started smiling while doing my releases and it truly helps me understand that here is where I want to be, I feel great right now, I deserve to smile. Thank you for this amazing gift of a video.

[@YogawithJoelle]

Smiling is definitely the secret weapon, well done! 😃

[@lisaborton6597]

This was the perfect video to find this morning! I’ve been suffering from chronic low back pain, tight hip flexors and hamstrings, and painful iliopsoas. This compliments my other stretches perfectly ❤️

[@YogawithJoelle]

That's wonderful to hear, well done Lisa! I've got lots of other 10-minute videos targeting all those areas, so let me know if you are ever looking for a specific practice 😊

[@gmakramhossain5968]

Wonderful yoga stretches. Love to practice these poses, very useful indeed. Thanks Joelle.

[@YogawithJoelle]

You're very welcome! I'm glad it helped

[@olliepoole96]

Brilliant video. 10 minutes is all it takes to soften your anxiety and release emotions from your hips.

[@YogawithJoelle]

Glad you found this helpful! Thank you for joining me 🙏

[@nancygenovese9278]

This was perfect, my husband has very tight hips and lower back pain...his range of motion at times is limited ....this video really did its' job in showing him how much he needs to practice this more often...Thank you so much so glad I found your videos...we will definitely be doing the hip flexor sequence as well. :)

[@YogawithJoelle]

That's fantastic Nancy, I'm so glad to hear it!! Well done to you AND to your husband. Oh and your husband might like to try out some practices for lower back and hip pain too, I've got a little 3-day series here that he might enjoy: tinyurl.com/k65c8r5b

[@nancygenovese9278]

@@YogawithJoelle Thank you so much, we will definitely be practicing this sequence !

[@larrysiy4457]

I seem to see you hit milestones when I do this practice. Congrats on hitting 59k!! Countdown to 100 continues! As I countdown to my multi day mountain hike, working on my psoas and hip flexors as you recommended.

[@YogawithJoelle]

That's terrific Larry! Those mountains aren't going to know what hit them! 😉

[@omastache50]

Thank you 🙏🏼 it felt great!

[@YogawithJoelle]

You're so welcome!

[@babeyyemor4572]

Love love loved this sequence.

[@YogawithJoelle]

So glad you enjoyed it!

[@larahannison3560]

Thank you !!

[@YogawithJoelle]

You're welcome!

[@debbienewman2475]

Loved both these videos ! They are really helping a lot !! Thanks so much .

[@YogawithJoelle]

Thank you so much for the lovely feedback, I love to hear that it was helpful! 💫

[@donaldboyle848]

Thank you so much for this video. I've been working at Phipps Conservatory in Pittsburgh. The floors are very hard! The shock has been sending pain into my lower back! My legs are so tight! Extremely tight! Very painful. Your video's have helped me so much! God love you!

[@YogawithJoelle]

So glad you enjoy practicing together Donald!

[@robertlken2963]

This stretch routine is genious Joelle. Thanks so much for making it! 😊

[@YogawithJoelle]

You're very welcome, glad you liked it! 😃

[@outdoorgal9602]

Loved the Psoas stretch while laying on the block. I am going try using 2 blocks to deepen the stretch.

[@YogawithJoelle]

Great idea! Enjoy the stretch 😉

[@coriroz28]

So many thanks for this effective practice! I have spinal fusion and many mornings wake up very stiff on one side of the waist and hip. This video has really helped lenghten up and get rid of the hip pain and stiffness. So grateful I found you!

[@YogawithJoelle]

Wonderful! I'm so happy that this helped you 🌻

[@tonsinawells286]

Thank you for this. I've been away from yoga for too long and the demands of my job and with general stresses I have found my psoas significantly shortened pulling my hips forward. 10 minutes and I already feel a shift. Thank you very much!

[@YogawithJoelle]

That is wonderful to hear, well done to you Tonsina!!

[@terrisims9231]

Ok, that wasn’t bad at all! Thank you for doing these 10 minute videos. You are very good at explaining everything. I appreciate you very much!

[@YogawithJoelle]

Glad it was helpful! I appreciate you too, Terri! 😃

[@ninathurston6836]

Thank you…. I take ballet and fell really really hard ice skating. I could not even take class for about a month. Periodically the pain flares up. This helped…and the balance on the block…. 😘 perfecto!

[@YogawithJoelle]

Great job Nina! I'm so glad it helped 🙌🙌🙌

[@heatherpoletti6692]

Great stretch. I didn't feel that one stretch at all in the hip flexors. I felt it in my back

[@YogawithJoelle]

Interesting! It's definitely all connected 😉

[@dorotam3286]

Thank you so much for this practice ❤ Namaste Dosia

[@YogawithJoelle]

Have a great day Dorota!

[@crownator]

This was my first time with you Joelle and what a delightful experience! Really enjoyed your exercises, sweet calm voice and beauty. 🥰 Looking forward to doing your other videos! Gene😊🙏🏻

[@YogawithJoelle]

Welcome Gene! So happy to have you with us, and look forward to practicing together again soon 🙏😊

[@huitzilangunzen6492]

Gracias nice It hepls me thanks

[@workout_withrachel]

I always look forward to your practices. Thank you so much!

[@reetak9447]

Thank you ! Very unique and helpful! 🎉blessings

[@YogawithJoelle]

Glad it was helpful! Have a lovely day!

[@susandanielson]

Thank you so much for this video, Joelle! It's so helpful to have your video accompanied by your explanation about what the psoas is and how it's related to the lower back pain that so many of us experience.

[@YogawithJoelle]

You are so welcome Susan! I’m glad it was helpful!

[@YogaSongHayeon]

Thanks for such a relaxing practice!

[@YogawithJoelle]

I'm so happy you enjoyed it! 😃

[@AV-ng8qo]

Aum Namah Shivaya Brilliant video thx

[@YogawithJoelle]

So glad you liked it, well done!

[@homedoghappiness]

Thank you for making and sharing this video!! Such good stretches that I haven't come across often! 10 min of these stretches do make a difference!

[@YogawithJoelle]

I am so glad they are helpful!

[@jillhope7753]

I have, what I believe is, psoas strain. I am a fitness instructor so rest isn’t an option. I have just completed this for the first time & plan to do it daily. Looking forward to feeling the benefits of it soon. Thank you 🙏🏻

[@YogawithJoelle]

I hope it helps!!

[@alastairkristoffersen110]

This is fantastic! I run 6 days a week and sit in very uncomfortable chairs at work for long periods of time. Not a great combination 😂 This really helped this morning. I'll continue to do these twice a day. Thank you so much 🙏

[@YogawithJoelle]

So glad to hear this Alastair !! If you're ever looking for a bit of a release while at work, I've also got a 5 min stretch you can do in an office chair: kzbin.info/www/bejne/pWiyk2eKea5ljac

[@alastairkristoffersen110]

@@YogawithJoelle thanks once again. I drive trains so space is very much restricted but I'll try these when away from the controls!

[@johnnilindjakobsen9072]

So enjoyed these exercises and are so grateful for your channel 😊🙏🏻

[@YogawithJoelle]

Thank you Johnni, grateful to you too! 😊

[@susiesnow1032]

Worked wonders on my hip flexors thanks

[@YogawithJoelle]

Great to hear, Susie! The next video out on my channel will be a quick hip flexor fix practice, too, I hope you'll like it 😉

[@mattster97]

thank you this really helped

[@charlottenewman4198]

Thank you. This was a great complement to my daily practise.

[@YogawithJoelle]

Glad you enjoyed it! 🙏

[@gfd7469]

Loved this stretch! I was really tight this morning and this was just the ticket! You got yourself a new subscriber 🙏

[@YogawithJoelle]

Welcome! So glad you enjoyed this one and happy to have you with us 😊 See you soon on the mat!

[@colreevy]

Just found you on here and am a fan immediatly! Subscribed and did this workout as I have a tight psoas. It felt so good. Thank you. I will do it daily for a few weeks and see what happens. ☺

[@YogawithJoelle]

Glad this was helpful! Thank you for joining. Have a great week ahead! 🙏

[@reneerednour3951]

Interesting practice today! 😊

[@YogawithJoelle]

Glad you thought so, thanks Renee!

[@ahimsawereld1563]

THNX Joelle namaste and stay OK

[@YogawithJoelle]

Thank you, have a lovely day!

[@tracyheath6076]

I did one of your stretches for sciatica and just didn't quite meet all that I needed so I did this one and wow yep.... did the job. Think I am going to do your hip flexor one next. I mean why not really feel good !!!!

[@YogawithJoelle]

So glad you found what you needed, well done Tracy!

[@teresaquintana2054]

Hello. Thanks!

[@YogawithJoelle]

You're so welcome! 💫

[@elfilocher9546]

Thank you. This was a very nice, gentle way to begin my day.

[@YogawithJoelle]

So glad to hear it!

[@jacquelinemchgh3846]

Thank you

[@kathyscott4900]

Brilliant. Thank you.

[@YogawithJoelle]

You're very welcome!

[@larrysiy4457]

I can’t believe I haven’t done this routine until now. Using the search tool as you recommended, been going through all your psoas and hip flexor exercises. Thanks as always Joëlle 🙏🏼 and oh just as an aside, your focus on the 10 min routines early on was key to getting me into your channel 😊

[@YogawithJoelle]

That's terrific Larry, glad the search tool has been useful! And thanks for the helpful comment - I've actually been thinking recently that I want to get "back to my roots" a bit more again, so I think some new 10 min practices for pain management and better movement are in store in the future! 😊

[@larrysiy4457]

@@YogawithJoelle That’s wonderful Joelle! Looking forward to more 10 min practices, that’s the core identity of this channel after all. And allow me to congratulate you on hitting 52k!!!

[@YogawithJoelle]

@@larrysiy4457 Yes, it's a good reminder to me too! And thank you :)

[@MRSBNP]

Week 3 of yoga 🧘🏼‍♀️ I did not have a block so I used a can of soup for my back and a brinks security box to stand on 🙏🏼 your video helped me not sure where the small pain is coming from sometimes it feels like my lower back then at times my buttocks but yoga has been helping 😁

[@YogawithJoelle]

That's very creative Bianca - well done!! 😃

[@frankwiggins6688]

Thank you for this session . ❤Namasta Frank

[@YogawithJoelle]

Thank you Frank, glad you enjoyed it! ✨✨

[@jennahell]

Fabulous 🫠

[@gillesviolette7357]

Good little quick movement thank you

[@kasiasmusicandstudio]

I love your classes, Joelle! Thank you😀

[@YogawithJoelle]

Thank you so much! 😃

[@frankwiggins6688]

Thank you very much for these stretches. I have terrible pain in the lower back which effects by soas, and the IT Band. I am hopeful that these steps will help. Do you have other videos? ❤Namasta, Frank

[@YogawithJoelle]

I am so sorry to hear that! I hope you're doing well!! In the meantime, if you search "yoga with joëlle IT band" on KZbin, you will find a couple that may be helpful! 🙏 🙏

[@jummw5299]

I love your lessions❤️maybe its possible to get an one hour yoga lession 🤩🤩

[@YogawithJoelle]

I'm so glad you like them Judith! Hopefully someday 😉

[@wethenorth269]

That was amazing

[@YogawithJoelle]

So glad you liked it :)

[@philipanderson9434]

Great video thank you.

[@YogawithJoelle]

Glad you liked it Philip!

[@derekwalker815]

Always up to try something new.......just a few inches away from the opposite elbow either side than completing the lizard pose 🙏

[@YogawithJoelle]

Nice! Love how you're trying so many new things 😊

[@patrickpearson1665]

The leg swing was new to me.

[@juliebulie7587]

Thanks, Joelle ❤

[@susanmacrae4879]

Great thank you

[@YogawithJoelle]

Glad you enjoyed, Susan!

[@jasminecowan242]

such a great stretch ! so needed !

[@YogawithJoelle]

So glad it hit the spot!

[@Seriouslioness]

Thank you!

[@reneerednour3951]

Needed this today!😊

[@asanaflow]

Very nice stretch! ❤

[@ThinkActBe]

Great! :)

[@SarahWise-us1mq]

Hi Joelle. I'm an avid cyclist but for the last 7 weeks, I've had psoas issues leading to sciatica which has prevented me from currently cycling. I saw a physio who initially gave me exercises to do, but I've been using a range of your videos for psoas, piraforis, hips and glutes daily (with a total of 50-60min) which have helped me immensely. Now no sciatica, but a some lower and mid back aches so I'm looking to incorporate core strengthening now. I wonder if you can comment on why I happen to keep getting foot cramp no matter what exercise i do. I can't point either foot (have to flex them to stop it) and cannot even sit in child's pose comfortably. I'll welcome any of your suggestions.

[@YogawithJoelle]

Hi Sarah, it's hard to give you a definitive answer as there are multiple options, but generally cramps are due to neural confusion, meaning the nervous system isn't sure exactly what we're asking the body to do because it isn't used to doing it. Cramps do usually get better the more we do it (and I know that's not the answer anyone wants to hear!) so don't give up! It sounds like you're doing an amazing job mixing and matching practices to find what you need. If you haven't already, I'd include this one, which will also help you find more comfort in child's pose: kzbin.info/www/bejne/mJy6hWxjmbWUl68 And here's another short video you might like to watch for more information on child's pose: kzbin.info/www/bejne/iYLQe62mnpufis0

[@SarahWise-us1mq]

@@YogawithJoelle Thank you so much - my feet found that hard, but I'm going to persevere and keep doing this session to reap the benefits!

[@MsStephanieJane31]

Ty!❤️💜💚😍😍🧡💖💖💚💚💗💜❤️❤️

[@YogawithJoelle]

Yw ! 😉✨👋

[@MsStephanieJane31]

@@YogawithJoelle 💚❤️😍😍💗💛💖💛💗

[@carlalawson4411]

Great sequence.....I am not sure where to feel the psoas. Is it felt in the groin?

[@YogawithJoelle]

The psoas is pretty a pretty long muscle, so different people may feel it in different places, but yes, it does run through the groin!

[@rosscoe8674]

I have extremely tight muscles in most of these areas, and I have a question about it. I did these exercises today and I found that when I got to about six or seven minutes into the routine, I eased out of the poses and knelt with both knees on the ground, leaning back slightly to produce a mild stretch in the very tops of the femur/bottom of the hip flexor. Do you ever get instances where your muscles start to shake or jitter independently of anything that you're doing? Kind of like shivering if you're really cold, except there's no issue with temperature - does this happen to you or other yoga practitioners?

[@YogawithJoelle]

Yoga can definitely bring up a lot of new sensations! Particularly if muscles are being worked in a way they're not used to, sometimes that brings up a little bit of confusion over time. Over time, they typically start to figure it out. :)

[@rosscoe8674]

@@YogawithJoelle I appreciate your insight, thankyou for what you do: this has helped immensely

[@sunnivaleilani]

Thank you so much for your videos Joelle! I enjoy them a lot. I was just wondering why you turn your palms away from you when you do the hip flexor stretch?✨

[@YogawithJoelle]

Good question! For many of us with the lines of the body it will help us access a deeper stretch - it's a bit complex to explain, but it also has to do with the brain and how it reacts to flexibility, but you're welcome to try with the hands in different positions to see if one feels better for you! Oh and if you're curious about the brain-flexibility connection, you might have fun trying this little quickie video: kzbin.info/www/bejne/iGWaoYWegayfl9U 😉