Release the Psoas: Yoga Practices for Pregnancy / Prenatal Students

Purpose

• Release tension in the psoas, which can lead to low back pain, hip discomfort and sacroiliac (SI) joint issues.
• During pregnancy, the pelvis tilts forward, the abdominals stretch, and the psoas shortens and tightens.

Sample Poses

• Pelvic Tilt
• Virabhadrasana I (Warrior 1 Pose) – See How to Stretch & Strengthen the Psoas for instructions on practicing in doorway
• Knee Side Plank
• Anjaneyasana (Low Lunge Pose) – this may or may not feel comfortable for pregnant students; avoid overstretching
• Utthan Pristhasana (Lizard Pose) – this may or may not feel comfortable for pregnant students; avoid overstretching

Resources

• Anatomy: The Psoas
• Asana Index

Supported Backbend with Feet Flat

Not Shown: Prop head-side of bolster with block or another bolster cross-wise so torso is at an angle and forehead is higher than chin.

Eka Pada Rajakapotasana with Props