Recovery Methods: The Psoas

Self care techniques to release and tone the psoas muscle.

Category:

Sports

Tags:

• psoas
• kettlebells
• yoga
• Yoga Mind Warrior Body
• Tara Robertson
• recovery

[LeonardoNasir]

Do I have both a psoas and an iliac  on my left AND right side of my body? Or a single psoas and a single iliac in my entire body? Also, can this technique help correct an Anterior Pelvic Tilt? Thank you!

[greentarayoga]

The psoas starts on both sides (right & left) of lumbar spine. It travels from deep to superficial and links with iliac muscle and they blend together (iliopsoas muscle) and attach on femur (inner thigh). So, yes, it is on both sides of body and yes, it will help anterior pelvic tilt.

[LeonardoNasir]

@greentarayoga thanks for the reply. One other thing, how do I know which side to massage/release, left or right or both? I suffer from sciatica and a pretty severe anterior pelvic tilt.

[greentarayoga]

Sciatica has other triggers: either disc compression on the nerve and/or the muscles tightness(usually the piriformis attaches at sacrum & insert on the femur). Does the pain shoot down both R&L or 1? If 2, it is typically disc compression (not surprising given your anterior pelvic tilt); if 1, usually its muscle. There are muscle release techniques for the pirif. My favorite is sitting on two tennis balls either side of the sacrum.

[LeonardoNasir]

@greentarayoga my sciatic pain shoots down the left side only. I worry about doing piri release exercises because I'm afraid it will worsen the sciatic pain. Why is my pain on the left side if the piriformis is actually on the right side of the body (according to pictures I saw)? Also, how can I locate the pirif when I use the tennis balls? Will doing psoas and pirif releases daily correct my pelvic tilt? Thanks so much for the info.

[greentarayoga]

Pirif is on both sides. Use bony landmarks to find the muscles. Sacrum is triangle shaped bone. The 2 Piris attach on either side and insert at greater troch of each femur on both sides. Start with tennis ball on either side of sacrum. Piri muscle is deep. It will hurt, but should release. If pain is really bad, see Dr. or Phys Therapist to help you out with assisted techniques.

[lindabebe835]

thank you!! so helpful!!

[knbshaffer]

Thank you so much!! This technique has helped me release the pressure in my psoas! Grateful for your thoughtful and educational demonstration!

[shamas1111]

I love the name of your studio! I am a yoga instructor and just got certified with Steve Cotter last weekend. My psoas is killing me!! thank you for the stretch...