Yoga For Psoas | Yoga With Adriene
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- Опубликовано: 8 июл 2017
- 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. 
Хобби
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 :)
Is this excrises for PCOS ??? Or some other thing
@@varshareddy9982 The PSOAS muscle- connecting lower back through the pelvis to the inner hip/upper thigh
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 ?
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.
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 )
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 💜
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>)
Hello, friend! Sending you so much love and strength in your fight!! XO
Shady Sly sending you love and strength and positive energy. ❤️
isabelleyab Thank you, it really means a lot to me.
Adriene you rule like rad! Thanks so much!
Good on you for finding what feels good in spite of what people think. I hope your treatment continues to go well.
The light in me
Honors and recognizes the light in all my fellow yogis
Namaste 🙏🏼
Namaste 🙏
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. 🙏🧡
This was a beautifully gentle practice to ease into a new week. Blessings to all. 🙏
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☮️❤❤🌼🙏🏾
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.
Checking in for Build Day 15 (Apr. '24)! I was very excited for this practice because I know my hips are still very tight even a year into my personal practice. The modified cat cow really showed me how tight, but now I know which practice to use to strengthen and gauge my progress. Thank you.
Yoga by Adriene is so inspiring
I'm feeling so great doing this practice. Thanks very much Adriene ❤❤ Namaste.
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.
I cannot tell you how grateful I am for your classes. You freely give to those of us who cannot afford expensive healthcare. This is the work of the Mother Goddess. Thank you.
This is my feeling exactly. I am so grateful to Adriene from my little corner in south London
Beautiful comment, I feel the same in appreciation 🧡
A wonderful stretch to Build on. Thank you Adriene!
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.
That's why I'm having so much trouble with it! thanks for explaining this
Build day 15🎉 I loved today's practice, even though it got interrupted a few times, they were the little breaks I needed 🤭, thank you, Adriene, for this practice, every day I can feel my practice get better as I build and become stronger. 💖🧘🏼♀️🙏🏻
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.
Hello YWA team! I don't know if you'll ever see this comment, but I just wanted to share how important this video (and all of your channel) has been to my life!
I have watched many of your videos over the past several years, but I had never seen this one. I have been struggling with lower back pain for literal years and the progressive weakness caused me slip discs anytime I tried to do anything too strenuous. It kept me from doing other exercises that I loved (like walking, strength training, and jogging), which broke my heart.
During a particular rough bout of lower back stiffness I turned to your channel, and this video popped up. I gave it a shot, and even after doing it one time I could feel a difference in my back pain. I came back the next day and the next, noticing that each time I could feel my own body trying to stabilize itself. This video made me realize the reason why I was constantly getting injured wasn't because my core was weak (which it was, but any core strengthening exercises I did resulted in slipped discs), it was because my psoas was weak! This revelation switched my focus from core to psoas (and then eventually working core back in once the psoas muscles were strong enough). That little bit of knowledge was all it took to help me connect with my body and figure out how to work with my body, and it's all because of this video!
It's been 6 months since I found this video and my back pain is virtually non-existent. For whatever reason, I was just born with unusually tight hips which causes me to tilt my pelvis, so I've made this video a daily part of my life to loosen me up first thing in the day, so I can be pain free all day long.
Thank you for all the time and dedication you put into this channel. I am so grateful to you (and your team) for all that you do. You're out here changing lives one stretch at a time!
My fight or flight system has been constantly triggered for many years and I have desperately been looking for solutions. I always knew that it was something that could not only be solved in the mind, and also that medication would never be the solution. After learning about the vagus nerve and it's relation to the fight-or-flight response, I recently found a stimulation exercise that cut my anxiety in half - what a victory! Still, there's more. I had seen talk about psoas also being related to these issues, and with my constant lower backpain, I thought that I should try to target the psoas also. I did this exercise first time two days ago, and boom! I suddenly feel like my old self again, which I haven't for many years. I actually feel free and that life is full of possibilities.
Thank you so much Adriene - this is amazing!
I'm very happy to hear of your relief
I want to have relief too😊❤
@@valemerine3676Just start trying out these techniques and you will find what works for you :)
“The light in me recognizes and honors the light in you.” 💕 This is why I always come back for more. Adriene always leaves me feeling uplifted after each practice. Namaste and peace, love and joy to the whole YWA fam around the world. 🙏😊
I'm a pretty sporty 23 year old who has always had horrible upper back/neck pain (since I was 10 years old, every day of my life). I've been to several doctors and physiotherapists and all of them have told me different stories: that my legs are not the same length, that one of my shoulders is dropped down and too forward. Anyway, no solutions given. I thought yoga wasn't for me but this past month I've done many of Adriene's routines and I'm starting to realize how everything in my body is connected, to the point where I've noticed that the tightest part of my body are my hips and when I release them, the other areas feel much better! Thank you so much Adriene for giving everyone access to yoga! Even those of us who didn't want to try it at first! I'm a believer now :)
Your story is super interesting to me. I am much older but since my youth I thought one leg was longer (doctor told me that's "nearly" impossible). In fact my right femur sits loose in the hip socket (bones x-rayed fine so is a soft tissue problem.. tendons). With that joint loose, my hips sit slightly off level, my spine then curves slightly to compensate, my right knee was partially seized in comp..... I could actually go on with more lol. Yoga has done for me exactly as you so well said. I also have learned how each one body part affects the next, it feels more obvious as each problem gradually "corrects" and in sequence. I believe in this journey. Best of luck with your own 😃
Day 15 complete I had a sore lower back today and doing the yoga did help a bit. 04/15/2024
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.
❤thank you dear Adriene ❤
I love this practice.
Thank you Adrienne for helping us all the time ❤🙏🧘
Namaste
Dosia
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. 💙
"You gotta love your body it's the only body you got. Appreciate it."
Girl... This sentence is making so much with me and my feelings right now...
Because of many illnesses since I'm 10 years old I never could really appreciate my body the way it is. I really just hated it.
Since I'm making yoga I really feel empowered again and the more I'm practicing the more I gain the love to myself and body back again. As well as finding peace with my illnesses and that that's just the way my body is and nobody ever can change this so I just have to work with it, make peace with it and accept it instead of fighting against myself.
I'm really thankful and glad that my sister showed me your videos. Thank you so much Adriene for showing me the Yoga practice
Thank you Adriene. I used to have a belief that if we weren’t “working hard” we wouldn’t be getting stronger. And then is one of your other videos you said something really meaningful - you said it’s been proven that the slower you work your muscles the more strength you’re actually gaining. So that squashed that belief for me.
Awesome way to start the day and quite honestly, the best part of the day together with my afternoon practice. When I don’t get to the mat, I really miss Adriene and the practices. Namaste lovely people practicing with me. 🧘♀️
Adriene, please do a yoga for *depression* video.
like so Adriene can see this comment.😍
Love you and thanks for making me feel awesome everyday !
ThatAwkwardGirl she has one for depression!
That AwkwardGirl According to Adriene's Facebook page, she will release a new video for depression next week!
Chantal van Velzen thanks !😊
You're welcome 😀🙏
She has a great session on yoga for a broken heart & another for yoga for when you're angry. They've really helped me cope with the sadness & loneliness of my girlfriend of 2 years breaking up with me & I think they'll help you in the meantime. My old girlfriend struggled with anxiety & depression so I know just how difficult & overwhelming life can be for you.
Hang in there & I hope you will experience peace & tranquility in your heart. I'll be praying for you and remember:
You've made it through 100% of your toughest days so far- be proud of your strength & courage & keep pressing on.
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.
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.
Marsha Chevalier
Hn
Wonderful words. I was feeling very similar today. Adrienne has a knack for helping me find my center
Marsha Chevalier same.😥 Thanx for sharing. You just motivated me to go ahead and push forward.
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
Build Day 15. Namaste 🙏🏽❤️💚💛🙏🏽
Please do another video for psoas!! 🙏🏻 I love this video so much I need another💗
I do appreciate your videos on lower back/back pain, sciatica and hips. Doing them after straining a muscle and fighting my constant pain has helped so much!
Hello February CARE yogifriends! Namaste🤗🙏🏼
My Body, Heart and Mind need some care😊
@Calm Tube hihihi ok i will check it out :))
Day 15 of Build ❤ Oh I have not done this one in ages!!!!! So good! ❤❤❤❤❤
Loved this one. I needed this release today. Thankyou, Adriene xxx
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.
Yesss. Love this John. Namaste!
Adriene, you and this amazing community you have built has truly changed my life. Much of my family has been suffering with mental illness this past year, so I turned to yoga and to you. At first, YWA was simply a workout I enjoyed. Soon, it became my saving grace and helped me build a palpable mindfulness I have never had before. Everyday, I am greeted by you and your generosity on the mat and I cannot express how thankful I am for you. Thank you, thank you, thank you for changing my life so I am able to help those around me. You are truly a gift. Namaste, xoxo.
This felt like pure heaven today.
After 6 days of sickness and coming back to yoga, doing yoga for the hips muscles was rewarding. It was manageable and slow. It was my jam for the moment.
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🥰
My partner was debilitated last summer and we were both worried about his mobility. Stretches were helpful for immediate pain, but this practice has been the fix by strengthening muscles around it as well as stretching. Thank you!
I have been doing this regularly for about 3 years. Due to scoliosis having contracted Psoas and Fascia next to it, this helps me with unmanageable pains at times.
Gratitude for sharing this offering.
Would be super greatful for any other such practices.
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!
every time i finish a practice with you, i feel like i'm in heaven...
I really enjoy this slow mindful practice, although a little challenging for this senior yogi, especially in pigeon ( wish I was more flexible 🤔). This was great for loosening up the whole body 🧘🏼♀️🧘🏻♀️🙏💕
Two of my favorite poses, pigeon and lizard. Thankyou for encouraging us all to be present.♥️
Thank you Adriene for your invitation to join you this coming weekend the 21st, I would definitely love to join you. Much love and gratitude💕Namaste🧘♀
Absolutely love the authenticity of your channel! The world needs more of this!
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 ☺️
Build🧱 - April 2024
I build a healthy, functioning body that supports me in all other aspects of my life.
To move freely and without pain is a blessing I am thankful for everyday, and I know it’s all down to the way I treat and respect my body. Mobility is a beautiful thing that allows for true self-expression and fluidity in all movements. Love to get the healing organic energy flowing through my body to close out my day after being back to school post the Easter holidays. Feels good to have my routine back! Namaste all🙏✨💓 xx
BUILD 🔥 | April 15, 2024 | So much yes to this yummy practice! I wish we'd come back to it much more often on the calendars because it is so good. I do a lot of sitting in my work and this is just so effective in stretching and lengthening. 🙏
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.
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!
Beautiful practice❤️ I practiced today with our new baby kittens playing and running around my mat😍
My PTSD was triggered today and this practice helped me to unwind and untangle. Yoga always helps. Thank you as always. 🙂
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!
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!
Thank you, Andriene,from the bottom of my heart***
My joy brought me here! I was giggling inside the entire time. It reminded me of my first day at school when I was four. I enjoyed the dancing most. Turns out, my body wanted to show me her favorite poses! Now I know why I tend to do those poses when I am just following my own flow. My practice was concluded by my dog Munchy resting his head on my heart space. 🥰
Here for CARE. that was so nice 😁
Namaste 💜
Coming back to this everytime.
It just feels so good. And I feel better afterwards ❤
I come back to this practice again and again. Thank you so much.
I loved getting to know the psoas muscle. Who knew that was the spot where my body likes to keep all of the tension. I felt so relaxed afterwards that I just laid down for a bit and all of a sudden all of these feelings came out. Relief, the feeling somebody sees you, but also a lot of neglect. Thank you really for all of your videos. You definitely lower the threshold to start and to hold on to the practice ❤️
This was one of my absolute favorite YWA practices to start my day! My runner's hips got a great stretch, and my core appreciated the subtle stability moves. Pinning this one to practice again!
You tell us thank you for sharing our energy, but THANK YOU for sharing your TIME and ENERGY with us. This is one of my fave practices. #namaste
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!
Gate pose + Cat/Cow=♥️
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! ❤❤❤
I can write a novel in this moment, but words cannot express, so I'll just say that I bow to you humbly and with gratitude... thank you for your light. Namaste
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 🧘🏼♀️🧘🏻♀️🙏💞
Is wonderful how you and others here take care of yourselves, loving kindness and care. 🌼
Be safe and enjoy your day.
Lovely Francis, yes you too keep safe and well 💕🧘🏼♀️🏴🧘🏻♀️🇨🇷😊🌺🌿
Courage -Day 18 done ✅ Mmmm felt really good... Nameste 💕🙏🏻😊
Ravi Bhujun I'm sorry I didn't realise I had mis-spelt it! Thanks for the correction.
@Ravi Bhujun if you're or you are*
This one will be a frequent repeat. A great flow for my tight, tight, tight psoas. It is also great for my low back.
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 💖
Easily one of the best comment(s) sections in all of RUclips; 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~
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!🙏
This was exactly what I needed after a long day at work. Thanks Adriene for being so generous and sharing these videos with the world. Namaste.
The light in me recognizes & honor the light in you ❤️🌷
6 years later, I still enjoyed this yoga practice today :)
Real agony with lower back. Have used this programme several times now and I can feel it loosening up. Will progress to other Adrienne classes and try to keep them going. An absolute godsend. Thank you.
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. ❤️
You are the best I don’t trust no other yoga video on the internet by default
That felt soooooo great! Thank you!
Here for day5 of care after 30 days of dedicate💕 let's do it!
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!
Hi Francesca I ride horses too and have just started doing yoga. What other YWA sessions do you recommend?
I’m constantly amazed with my bodies strength. Love & light ❤️
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.
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.
I feel like Adriene always says the right things! I also found myself a little emotional during this.
I love this practice!!!! I teach yoga and I run. My running has felt stiff and, just ugly lately. After Adriene's psoas practice, I had the best easeful run I've had in the last two months. I ama psoas nerd. This powerful muscles can mess us up in so many ways if we don't take care of it. Go, Adriene! I love ya, girl.
Cultivate Day 6 :) thanks Adriene
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
Doing it as a part of a CARE calendar February 2019
THANK YOU ADRIENE! ❤️❤️❤️
Thank you again and again!
valuable thoughtful stretches. Thank-you Adriene
A great stretch that left me feeling wonderful - the breath makes all the difference! Thank you Adriene xx Namaste 💟💟
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!
I have had chronic pain in my psoas. This practice helped immensely. Thank you!
I returned to this awesome practice for Day 19 of RESET because as a senior yogi I need to keep up my body strength instead of meditating. This gives me everything I need for a healthy body feel, thanks Adriene 🧘🏼♀️🧘🏻♀️🙏💞
Thank you for making this video! Guided hip openers make such a big difference. I've had chronic hip issues for years and do yoga daily because of it. I really appreciate your positive energy and helpful instruction in all your videos :) keep doing what you do. We need it!