The Supine Psoas Release is a gentle, passive technique that uses a foam roller or towel to target the deep-seated psoas muscle—one of the body’s main hip flexors. Unlike active stretching, this method focuses on letting gravity and breath do the work, helping to release tension from the hips, lower back, and core without muscular effort.
Benefits of Supine Psoas Release
- Gently releases tension in the psoas and hip flexors
- Promotes pelvic alignment and reduces lower back compression
- Supports better posture and core balance
- Activates the parasympathetic nervous system for relaxation
- Increases awareness of hidden tightness in the hips and core
How to Perform the Supine Psoas Release
- Set Up
- Lie flat on your back.
- Place a soft foam roller or a rolled-up towel horizontally beneath your lower back—just above the sacrum and below the ribcage.
- Position Legs
- Option 1: Bend your knees and place your feet flat on the floor.
- Option 2: Extend your legs fully if comfortable.
- Release & Breathe
- Allow your pelvis to settle into the support.
- Focus on slow, deep belly breaths, allowing each exhale to release tension in your hips and spine.
- Duration
- Hold the position for 1–2 minutes.
- If targeting one side at a time, reposition the roller and repeat.
- Frequency
- Ideal for daily use or several times per week—especially helpful after long sitting periods or workouts.
When to Use This Stretch
- After workouts or during cooldowns
- Before bedtime to unwind the hips and spine
- Post-travel or long sitting sessions
- Before deeper hip mobility routines
Complementary Stretches to Enhance the Release
| Stretch | Function |
| Reclining Psoas Stretch | Gently continues the release with a single-leg pull to the chest. |
| Low Lunge Stretch | Actively stretches the hip flexors and quads. |
| Bridge Pose | Strengthens glutes and supports hip extension. |
| Supine Twist | Relieves tension in the lumbar spine. |
| Happy Baby Pose | Opens hips and decompresses the pelvis. |
Combining this passive release with active openers promotes a well-rounded and functional hip mobility routine.
Want to Go Deeper?
If you’re looking to elevate your flexibility and mobility, consider incorporating assisted stretching into your wellness plan. Working with a professional can help you access deeper releases and tailor your routine for optimal results.
Pro Tips for a Successful Release
- Use a soft surface like a foam roller or rolled towel—not a hard block.
- Focus on stillness and breath; avoid activating your muscles.
- Begin with short sessions and gradually increase time as comfort improves.
- Make it a consistent part of your routine for lasting results.
FAQs: Supine Psoas Release
Q: What does this stretch do?
It allows the psoas muscle to relax passively, easing tension in the hips and lower back while improving posture and relaxation.
Q: Should it be painful?
No—expect a light stretch or pressure. Pain suggests you’re over-engaging or not properly positioned.
Q: Can I use a yoga block instead?
A yoga block is typically too rigid and tall. Use something soft and supportive like a foam roller or towel.
Q: How often should I do it?
Daily use or 3–5 times per week is ideal—especially if you sit frequently or have hip tightness.
Q: What should I feel?
A gentle release or lengthening in the hips or abdomen, with a potential sense of decompression in the spine.
Want to Go Deeper?
If you’re looking to elevate your flexibility and mobility, consider incorporating assisted stretching into your wellness plan. Working with a professional can help you access deeper releases and tailor your routine for optimal results.