Yoga For Psoas | Yoga With Adriene

Yoga For Psoas is a 20-minute yoga practice that targets the Psoas muscle inviting a combination of release, strengthening, and stabilizing. Anchor in the sound of the breath and enjoy. Repeat this practice regularly to avoid back pain, tightness in hips, and overall tension in the body. Preventative care is the best care!
Let me know how it goes down below!
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Yoga With Adriene, LLC recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

[@ThePonicar]

gaining awareness of the different muscles that together make up the hips has been the most rewarding part of yoga for me. they can be the source of pain, but also amazing relief, like after this fantastic practice! thank you, adriene :)

[@varshareddy9982]

Is this excrises for PCOS ??? Or some other thing

[@TheSunlets]

@@varshareddy9982 The PSOAS muscle- connecting lower back through the pelvis to the inner hip/upper thigh

[@BtwinUnW]

I have sciatica pain together i get lower abdomen pain which feels like psoas muscle pain. I did half way through this exercise. Halfway only because too much may not be good at the moment. I feel good after doing it. What kind of pain u had? Do u think this will help me? What do u recommend ?

[@juanperez-df1mo]

interesting points ,if anyone else wants to discover causes of tight hip flexors try Letza Joint Relief Lessons ( search on google ) ? Ive heard some awesome things about it and my colleague got amazing results with it.

[@valentinagomezzi4519]

here's a few tips for relieving back muscles pain at home Gradually build up to walking 3 miles per day Start an anti-inflammatory diet Think about starting yoga classes Lookup some online courses (I read these and the reasons they work from Fergs pain ease site )

[@cathylemley367]

The light in me Honors and recognizes the light in all my fellow yogis Namaste 🙏🏼

[@Sonification]

Namaste 🙏

[@Drmorganaurora]

Beautiful. Psoas is such a “fight or flight” muscle, releasing it and the breath, reminds us, i am safe, i am whole, i am home. Love it.

[@nicolafield1582]

That's why I'm having so much trouble with it! thanks for explaining this

[@marshachevalier6631]

Fabulous practice! I came to the mat this morning feeling sad and disappointed about an event in my life--feeling sorry for myself--having regrets. I was going to do a yoga for depression or sadness, but this one caught my eye as the psoas is a problem area in my body. During the practice, I cried at the beginning, but as I went on, I really got a sense that everything is "as it should be." I'm now ready to make the most out of today with what I am given. Thank you, Adrienne.

[@amandakusek1467]

Marsha Chevalier Had a similar experience. Has a rough day and was going to do something to relax me but this one caught my eye. During the practice I discovered how much stronger I've become without realizing it! It wound up being what I needed.

[@FYBGGAMING]

Marsha Chevalier Hn

[@BinnJason]

Wonderful words. I was feeling very similar today. Adrienne has a knack for helping me find my center

[@alwaystrust5488]

Marsha Chevalier same.😥 Thanx for sharing. You just motivated me to go ahead and push forward.

[@daniellereid01]

I just read an article about how much of our trapped emotions can reside n this area of our bodies. Releasing the psoas can actually help to release these emotions, hence I suspect why you had tears. Just a thought, but an interesting one xox

[@fluffyross2297]

That was such a gorgeous, and gentle practice. Thank you so much Adriene. At the beginning of this practice, I was struggling to fucus. Mainly because of the awful weather, going on outside my window. We've got all kinds of wind, and rain here in the UK today. But soon I managed to focus back in on the yoga practice, and your lovely calming voice, and I forgot what the weather was doing, and got lost in my breath. Thank you for sharing this time with me, for teaching me how to return to my breath, and to return to myself. I hope you , and all in this community have a wonderful day. 💛 thank you so much Adriene, Namaste my friend. 🙏🧡

[@davehasenford3985]

This just goes to show how important it is to follow your heart and your vision. I'm sure in 2017 this was a hit but who could have imagined how many people like myself have been restored to sanity by this channel during the pandemic quarantine.

[@christineschebilski8889]

This is the #1 video that I repeat the most because my psoas is my needy area. Would love to see more psoas focused videos.

[@simplyyyfab_u_lous_3266]

What a👌🏾uplifting build practice to start Monday with. Hmmm! That felt really good, i feel more loosened up, much lighter with all that amazing slow paced impact, deep stretch core workout and active breath flow is just whati i need for my body mind and soul...I am so grateful Adriene for this practice. Build day 15:04:24✅💪🏾🎉 @16:45 ❤️💕👌🏾I truly do, thank you for the lovely constant reminder...i'm saving this one. Love this one yogis .Yay!😄🙌🏾🎉 We're at halfway mark. I'm so proud of myself and well done each and everyone practicing with me, since January 1st. Let's keep going. Lots of love and a beautiful pleasant week i wish you all. Nanaste☮️❤❤🌼🙏🏾

[@rossinimagpie]

I've been following YWA for years and always overlooked this practice. I had no idea what psoas was and finally googled it. Boy have I been missing out! I've been having hip issues for the last couple of years (41 years old). I'm currently attending a conference and had to leave a session this morning because I was in so much pain. The hotel bed has not been kind to me. I pulled up this video and oh, the relief. The only word I can think to describe it is "exquisite". This is going to be in my rotation on a weekly basis. As always, I am so grateful for Adriene. Thank you, and namaste.

[@natashamakhdoomi3666]

Cultivate day 6, all poses were great for hip and lower back pain! Since the movements were quite slow I could easily realize the difference between left and right side of my body specially in pigeon pose which has really helped me to get rid of pain in my hip and thigh since I added it to my daily practice! Namaste🥰

[@johnneilson6300]

Thank you Adriene for appearing my life. I've taken to yoga for the past 18 months following many of your routines every morning prior to work. I'm an ex Ruffy Tuffy judo boy who needs to stretch and strengthen my ageing body, that has to sit behind a desk everyday. Sets me up nicely for the day. Namaste sensei.

[@yogawithadriene]

Yesss. Love this John. Namaste!

[@talonthehand]

I needed a good slow stretching yoga this morning, so this was perfectly timed. I need to spend some time working on transitioning from tabletop to pigeon - can't quite get the space for that, so I may make that a project this week. Day 412 of the current run.

[@gillsmith6740]

I love this slow kind practice, extra stretchy twisty but afterwards feeling open and pain free. It was a little tough on my wrists again but I breathed slowly through, excellent 🧘🏼‍♀️🧘🏻‍♀️🙏💞

[@franciscaperezs]

Is wonderful how you and others here take care of yourselves, loving kindness and care. 🌼 Be safe and enjoy your day.

[@gillsmith6740]

Lovely Francis, yes you too keep safe and well 💕🧘🏼‍♀️🏴󠁧󠁢󠁥󠁮󠁧󠁿🧘🏻‍♀️🇨🇷😊🌺🌿

[@camillebrooks3527]

Yoga by Adriene is so inspiring I'm feeling so great doing this practice. Thanks very much Adriene ❤❤ Namaste.

[@mindfork4741]

When you made us do the knee to elbow in plank, I whined like a petulant child but I pushed through and still did it so I'm proud of myself for nor giving up (even if i did throw a little tantrum 😂) Lots of love to you fellow Builders and to anyone who will see this 💜

[@abbiepumarejo5123]

Did this one today in the June Courage calendar. It was an emotional release for some stress I have been feeling. Your kind words did the trick. And the yoga was good too :-). Thank you.

[@hannahdengler2935]

I feel like Adriene always says the right things! I also found myself a little emotional during this.

[@anrobin]

You always seem to know just what I need: I get ganglion cyst, you offer wrist yoga; I'm having a bad mental health day, you upload a calm meditation or use beautiful affirmations; I spend 3 days moving, running errands, painting and what did I find in my subscription box this evening? Psoas exercises! Thanks so much for your excellent videos and your positivity!

[@floeoer]

Thank you dear Adriene! I love you. I'm so happy and grateful to be able to spend every morning with you. You are guiding me to find what feels good and be loving and gentle with myself. So wonderful. Thank you from my heart.

[@francescacolonnello5270]

Had a hard week as many people I hold dear are going through serious health issues right now. But this practice really helped me concentrate and take my mind off this difficult moment, I felt challenged and now recharged. Thank you for yet another valuable practice!

[@MoonUponAStick]

Easily one of the best comment(s) sections in all of KZbin; I love it! Thank you Adriene for my near daily relief, and thank you lovely people also practicing that brings more hope to humanity in some unexpected places. Shine on, everyone~

[@ohio_nights]

Adriene, thank you so much! I have completely neglected my practice and haven't been on the mat in a couple of months. I've been doing a lot of running lately and have done a serious number on my upper leg muscles. I randomly decided to try out this video, despite having no clue what the title meant, lol. Turns out the majority of the practice was really focused on really stretching out those specific tight muscles. Fate works in mysterious ways and I have chosen to believe this was its way of telling me to get back on that mat. ❤️

[@francescabossert604]

Wow! Would you believe my horse had physio today and his psoas were pretty tight so she worked on them to loosen them. I came home and turned on your channel to do my yoga of the day...and this is what came up! Just saying! lots of love!

[@mahurutanga]

Hi Francesca I ride horses too and have just started doing yoga. What other YWA sessions do you recommend?

[@chrysalis33]

every time i finish a practice with you, i feel like i'm in heaven...

[@mj3rd]

This felt like pure heaven today.

[@ejaygeez]

This is such a melty and beautiful practice. I struggle with my SI joint and psoas from a desk job so felt an amazing release. Will be using this practice for repeat therapy. Feeling so grateful to Adriene right now ☺️

[@analiceras1584]

Mi legs say namasté to this after 60+ days of working from home in a chair clearly not designed for that. Thank you, Adriene, and stay safe and healthy!

[@saradufour628]

I've been having an inflamed-disc situation in my lumbar spine, so not exactly psoas but this was totally what I needed! Plenty of spinal extension and twists, little to no flexion, nothing triggering it and it feels much better. I am a yoga teacher too but sometimes (especially with injuries) I need some inspo and Adriene is always there for me

[@zojo44]

I have had chronic pain in my hip and back for years, and it got worse during quarantine. I have done this video probably 100 times this year and it helps me feel so much better on my worst days. Thank you.

[@mollypopmollypop]

As someone with perpetually tight hips, I am in love with this practice. I will definitely be plugging this into my regular rotation of YWA videos!

[@chelseabudde2314]

Please do another video for psoas!! 🙏🏻 I love this video so much I need another💗

[@makeupphilosophie4004]

This was so needed! I've been having lower back pain that I think can be attributed in part to a tight psoas, and that muscle is so hard to stretch. This practice felt soooooo good. Thanks Adriene!

[@Alexandra-yv9xt]

This April calendar has been so challenging for me, I was so spoiled by March, last night I was crying, but tonight this practice felt just right. Thank you Adriene, also for your letter this Sunday! I love you! Namaste!

[@SaraAnderson]

Day 5. I really didn't think I was going to be able to do a video this morning. It was so tough waking up, but I did it and of course, I feel so much better. Thank you Adriene!🙏

[@serenacolson7458]

This yoga practice is my #1 go-to. It's the only thing that works for me when my psoas is tight. Literally just as good (or better) than the physical therapy I was going to for the same issue. Thank you for having the best practices, Adriene.

[@daisydillon7794]

Courage -Day 18 done ✅ Mmmm felt really good... Nameste 💕🙏🏻😊

[@daisydillon7794]

Ravi Bhujun I'm sorry I didn't realise I had mis-spelt it! Thanks for the correction.

[@connormcguigan5841]

@Ravi Bhujun if you're or you are*

[@marisgoldenhour6212]

Build, April 15, 2024. Found myself drifting off to a dreamland at the end. This worked muscles and I grumbled a little, but it was also quite relaxing and not taxing (big tax day pun intended 😁) in any way. Perfect way to wind down the day. 💙

[@jijiahmed1591]

Here for day5 of care after 30 days of dedicate💕 let's do it!

[@jakedaum2294]

I dont even know how many times I have commented on this particular video but this is a gem of a practice. My right psoas area is unbearable when I wake up, I cant bend down. This released my.hips so well it is such a beneficial practice especially to start off the day. Absolutely amazing

[@xochitlcuellardepropes1538]

Do you do this daily?

[@gonzoburger888]

YUUUUUUUSSSSSS GIRL, THAT'S WHAT I'M TALKING ABOUT!!!! I have chronicc hip inflamation and will have to do this one daily now! Thank you for listening to me cause awhile ago, I had commented on a video for psoas/hip muscles! YOU ARE THE BESTTTTT! ❤❤❤

[@dorotam3286]

I love this practice. Thank you Adrienne for helping us all the time ❤🙏🧘 Namaste Dosia

[@Joanie293]

❤thank you dear Adriene ❤

[@rugbyfan2128]

I’m constantly amazed with my bodies strength. Love & light ❤️

[@katiesmith9035]

Oh wow this video is exactly what I have been needing lately. It's so weird how your videos seem to match up with my workout goals!

[@Aimespage33]

Agreed!! Thank you, Adriene!

[@kellylynn6328]

Adrian I can't tell you how much your helping my physical health 💗 I've been telling all my friends and family to watch you 💖

[@ashlingren12]

Thank you for all that you do! This might be an odd request, but if you ever considered doing a yoga for the piriformis I'd be so grateful.

[@zazajane8039]

yes please! piriformis

[@LE-ho6wc]

I tried this video when I first started YWA videos and quit halfway because it was too hard. That was three months or so ago. Did the whole thing for day 18 of Courage. Practice makes progress.

[@addie2754]

Wow this is a good one! Going through the august calendar right now & this was perfect for after my hiit session and struggles with IT band issues. Thank you & much love!!!

[@kcroath]

I come back to this practice again and again. Thank you so much.

[@IrishRunningVlog]

Day 34 for me, done !

[@nojus5534]

How are u feeling did it got better ?

[@Xaera]

I am so grateful for your yoga sessions Adrienne. I got dumped about two weeks ago, and I've started doing Yoga daily since then as a self love practise. Although it is still incredibly hurtful, the amount of joy you brought back into my life is immeasurable. It gets better every day and I feel better every day. I cannot thank you enough for doing what you're doing! Make sure to give Benji a hug from me :)

[@aletaholmes9737]

I enjoyed today’s practice! Thank you!

[@douzedafney6229]

I have long lived with nerve pain sciatic following my pregnancy. I had all kinds of treatment. Finally I am free from my pain thanks to your yoga for psoas and also sciatica! thank you Adrienne! 😭😁

[@cornelbucur3577]

Do u still practise? How are the symptoms now a days?

[@Love09Iry]

Adrienne ! Can you please do a yoga for PCOS - Polycystic Ovarian Syndrome.

[@jaydev536]

That would be amazing! Thanks for asking Amy!

[@cartersa8758]

Thank you for these wonderful videos! I have a desk job and have chronic low back pain from a sedentary lifestyle. After incorporating a daily targeted yoga practice, like this one, and exercise routine, I’m finally pain free and feel more alive than I’ve felt in years.

[@susannahgoward9750]

Love this - had to google 'psoas'! Really lovely stretches for hips, bottom - thank you, another gem!!

[@NicolaMaxwell]

Susannah Goward me too 😂😂😂

[@elizabethelliott5184]

I've been alternating this practice with other YWA vids to address some serious back and neck pain. I have to say that I feel like I'm not only healing my back, but building strength and awareness so that I can avoid back episodes in the future. Thanks, Adriene!

[@affordablehousing9116]

Thank you Adriene! I was diagnosed with leukemia a year ago, I was in the hospital for a long time and became underweight. When I got home I wasn't allowed to do outside activities or be around people. So I took to Yoga and found you here, you continue to help me gain my strength and confidence back! As a 16 year old African American I get some judgement but i don't care. Your help makes me feel strong and full of pride! Thank you! (1 year left in treatment, Maybe even sooner thanks to you>)

[@yogawithadriene]

Hello, friend! Sending you so much love and strength in your fight!! XO

[@isabelleyab]

Shady Sly sending you love and strength and positive energy. ❤️

[@affordablehousing9116]

isabelleyab Thank you, it really means a lot to me.

[@seanjones2753]

Adriene you rule like rad! Thanks so much!

[@nicks.4276]

Good on you for finding what feels good in spite of what people think. I hope your treatment continues to go well.

[@KBKB744]

Build Day 15. Namaste 🙏🏽❤️💚💛🙏🏽

[@lornageraldineleche5700]

Whoa! Ouch! That pyramid with hands on the ground and both legs straight is a killer! Couldn't come close to grabbing my toes but gave it a go!

[@samansaremi7169]

This video helped me get over one of the worst pains I‘ve felt in my life (which happened for to apparent reason). I‘m so grateful for these videos and practices. Namaste 🙏☀️

[@saucy3101]

Although not as I thought going to be as strenuous as some I feel like I have done a hard work out, feel toasty hot but sweaty with it too. Please if you haven't done one could you do something for fibromyalgia as after a flare up it is really painful. Thank you for all the thought and hard work that you put into your videos. ❤️❤️❤️

[@chryssoulaxirogyanni4610]

Thank you, Andriene,from the bottom of my heart***

[@MrUltrin79]

my very first yoga video. I tried to follow along and only made it to 10:30. I'm subscribing and going to look for a beginner video on your channel. I cant wait to come back to this video down the road and tell you that I followed along the entire way and did everything correctly which i did not do this time around. Thanks for the guidance and inspiration.

[@NicolaMaxwell]

Ultrin Do'urden I started doing beginner ones before I tried this. She does videos on the poses etc too so you can learn all the basics first. I've been doing the videos a year and surprised at how quickly I've progressed. Good luck in your yogi journey. Namaste 🙇😁

[@nickwilliams1111]

I love this routine! I do it almost every day and every time I do it I know I feel better! Thank you Adriene!!

[@Rebeccalouisefitness]

Awesome video and informative too!

[@amandadahl1306]

Your practices have changed my life since I found your channel 2 years ago. I've improved my chronic pain, strength, flexibility, mental health management, body perspective and awareness, posture, relaxation, training of a meditative mind and probably more that I'm forgetting to mention. What you say in your videos has become my inner voice, which is much nicer than it was before. So, thanks 🙏

[@GeorgeFrancisart]

THANK YOU ADRIENE! ❤️❤️❤️

[@thesospodcastofficial]

Thank you Adriene you are a Godsend!

[@e.hammel5967]

I have suffered from sacrolitis for several years now causing lower back pinching, hip pain and overall tension in the hip area. Since I started doing this routine every morning my symptoms have virtually disappeared. I am so grateful for your work, Adriene!

[@vahsibatljohnny6682]

i have back pain and some abdominal pain, i went a lot of docs but they couldnt help :/ one of my friend told me yoga i tried to do that video but it was too hard for me. i can't stretch well and i have some problems about balance. is it normal? should i start with beginner yoga videos? maybe some basic asanas?

[@AmaTron]

Day 15 of April ❤️🙏🏼 day 1141

[@thomassmyth65]

DAY 35 - i found myself thinking differently today, more positive, more hopeful, taking time to find what makes me happy, thank you. Your practice and positivity have given me a different outlook, life changer, namaste.

[@monisanandi]

Yoga for psoas has proven something to me that I have believed for a few years now. I suspected that my endometriosis caused scar tissue to form throughout my abdomen and now I'm sure I'm right. I am actually in more pain than when I started which tells me I need to keep doing this practice! Thank you!

[@daceyjedlicka4308]

Bro.....I can't stop doing this psoas sequence. Im new to doing yoga on the regular and love this! I feel so good every time I do this and the longer I do it, the better it feels. Thanks for sharing your gift!

[@maggiecorrigan2705]

This routine was so helpful for me! I struggle with menstrual cramps, lower back pain, and tight hamstrings but I feel like a new person after this! My hips are loser and my pelvis is happy. Thank you so much

[@KimKlister]

I have had chronic pain in my psoas. This practice helped immensely. Thank you!

[@mandyb7277]

Today was a rough day for me. I found myself tearing up in the first pose and at the end but I’m happy I met y’all at the mat. ❤

[@annas9897]

I’ve come back to this video about 50 times because it’s so good for my sore hips and post 🤰 . Thank you Adriene 🙏

[@moniqueratheiser]

This practice is by far my favorite! It has done a lot of good for me! Thanks.

[@aislyn515]

This was the best routine ever! Doctor said my spine problems are caused by the psoas, so I tried this, and it had all my favorite poses! Now I know why I liked them. I feel so much better, thank you :)

[@ShadyImagination]

''missed you too!'' - (replies the creaky old floor, joyfully) haha :)

[@yogawithadriene]

hahaha!

[@jakedaum2294]

This is probably the 4th time I've commented on this video in the past year or so. But this practice is so amazing. The area is focuses on and the way the sequence is set up, it's just too good. I feel taller and lighter after doing this practice every time.

[@BethAge95]

I didn't know how tight my psoas got from all the sewing and knitting I had been doing cross legged until my massage therapist touched it and I almost screamed. I showed him this video and he said: yes please do this. And so it'll go into my weekly rotation. It already felt great after one time, thank you!

[@kyrraspiess7262]

Love this practice! I’ve been missing 7-years-ago Adriene. ❤️

[@kolalu64]

Next time I gotta try it twice in a row to see how it feels. Thank you Adriene

[@billeemcginley3188]

This session releases in a good way emotion for me. Almost like having a good cry. Thanks.

[@gabriella3715]

this is such a great practice . Psoas is so important . My right one had me in pain (back, gluteus) for weeks. I managed to get back in shape by releasing and taking care of my tight psoas, (probably from sitting too long BUT also from stress). Psoas is a very "emotional" muscle, i cried and got rid of emotions stuck in my system while working my psoas through yoga and kinetherapy. This is a jewel of video! Thanks!

[@turkishheart]

Thank you again and again!

[@petewhitesongs4382]

Thank you Adrienne, I have struggled with lower back pain for years and this practice has helped me understand what's going and how the lower back, hips and legs are connected (and how it's ALL connected!). I now do this video at least once a week and it helps enormously!

[@dilarapov9614]

Cultivate Day 6 :) thanks Adriene

[@nancyhoover3377]

This is my new favorite practice from you Adriene. I typically like doing a different one each day for the variety it brings. However, this Psoas stretching was exactly what my body needed! The entire region has been tightening up on me at night and loosening up during the day. I couldn't even name the real problem before, and now I can treat for relief plus stretch and strengthen for prevention. Thank you for your years of valuable and generous offerings of Yoga practice. Namaste Nancy

[@laureldudek8878]

Oh my goodness, was barely able to walk without pain in both hip flexors this morning... this practice brought me a lot of relief and awareness. Thank you so much!!!

[@packhorseadventures7758]

I've been doing this practice everyday for the last 2 weeks and I am so much more calm and relaxed during my days. absolutely amazing the difference this video has made in such a short amount of time. Thank you so much for this Adriene. Xx

[@nomsola1563]

valuable thoughtful stretches. Thank-you Adriene

[@lauracobbold2997]

Thank you Adriene! Doing this video at 13 weeks pregnant. I’d been hearing a lot about Psoas recently and didn’t know what they were until I did this video. I’m going to be bookmarking this one for frequent practice ! Thank you 🙏🏻

[@daniellebean3116]

Hi Adriene! My massage therapist who also has her own yoga studio recommended your videos for starting my yoga practice. She expressed that for the first few years of her practice her positions were not exactly on point, which could have caused her injury and stated that your videos and channel would help keep me on the right path for making sure I was taking care of my body during this new practice. In that time through yoga and massage she identified that my Psoas (on the left especially) is chronically tight and I was completely stoked that I came across this video. Equally excited that I had relief immediately after. Since then I've done this video a few times this week and each day my pain has been a little less. I'm also a full time night RN and integrating yoga into my life before work has already made a difference mentally and physically. Thank you for your energy and providing us this platform. Ever since watching your yoga for beginner type videos I've been hooked and I look forward to seeing what my new yoga journey brings! Namaste.

[@seanblesh9352]

I was turned on to this by my daughter. This is going to be a session I'll be doing a LOT! Thank you so much!

[@ginied.8085]

Wow, this video is amazing. I've been struggling with tighten psoas for years, causing sometimes terrible back pain, and I never found good stretching and exercices for it until now. Thank you so much!

[@joseruano4452]

What a nice rewarding session, thanks Adriene for helping in the healing process!!!!

[@lydiadarling7138]

I return to this practice over and over - I love it!

[@randysteiner6382]

Still one of my favorite sessions ... Actually, taking Yoga with Adriene with me when I travel allows specific sessions to evoke memories of past travels ... Lovely lovely