This week in our Slow Flow classes, our focus has been on creating space through the front of the hips, with particular attention on a deeply important muscle, the Psoas.
What and where is the Psoas?
The Psoas is a long, deep muscle that connects the upper and lower body. It originates along the lumbar spine (lower back), travels through the pelvis, and attaches to the top of the femur (thigh bone). Because of this unique pathway, the Psoas plays a key role in hip flexion — lifting the leg towards the body — as well as stabilising the spine and supporting upright posture. It’s not just a muscle of movement; it’s a bridge between the core and the legs, influencing how we stand, walk and carry ourselves.
Click here to see a visual of where the Psoas is
The Psoas and the nervous system
Often referred to as the “fight or flight” muscle, the Psoas is closely linked to the nervous system. When we experience stress or perceived danger, the body instinctively prepares to curl inward — protecting vital organs and getting ready to run or defend. The Psoas contracts as part of this response.
In modern life, where stress can be chronic rather than short-lived, this muscle can remain subtly engaged for long periods. Over time, this can lead to tightness, restricted movement and even a sense of underlying tension or anxiety held in the body.
Why stretching the Psoas matters
Releasing and lengthening the Psoas can have profound effects, both physically and mentally. Some key benefits include:
- Improved posture and spinal alignment
- Reduced lower back and hip discomfort
- Greater mobility and ease of movement
- Enhanced stability and strength in standing and balancing postures
- A calming effect on the nervous system, helping to shift out of “fight or flight” mode
When the Psoas is supple and responsive rather than tight and gripping, the body feels more open, grounded and at ease.
Our practice this week
We explored these ideas through a series of postures designed to both open and strengthen the hips.
Lunges were a central focus. We worked on finding a generous opening through the back hip by allowing the pelvis to gently sink forward. At the same time, we emphasised muscular engagement in the legs to avoid collapsing into the joints. This balance — between release and support — helped us root down through the feet and legs, creating a strong foundation from which to lift the torso with stability and control.
We also incorporated:
- Lizard Pose for deep hip opening and release
- Camel Pose to stretch through the quads and front body
- Bridge Pose to activate and strengthen the posterior chain
- Waterfall Pose with a Thai cushion under the sacrum, supporting gentle inversion while engaging and strengthening the hip flexors
Each posture invited a slightly different relationship with the hips — sometimes softening, sometimes strengthening but always encouraging awareness and balance.
Your Psoas will thank you!
So the next time you’re in a lunge thinking, “arghh why am I here… my legs are hurting!” — remember the wonderful work you’re doing for your Psoas. Even in those challenging moments, you’re creating space, strength and resilience in a muscle that supports both your body and your nervous system. Stick with it… your Psoas will thank you!
Michelle x
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