In the world of Pilates, one of the most mysterious and fascinating muscles is the psoas—often referred to as the “muscle of the soul.” But does the psoas speak Pilates? The answer is a resounding yes. Pilates, with its deep focus on core engagement, breath, and body awareness, offers a unique and powerful way to connect with and release the psoas muscle.
In this blog, we’ll explore the role of the psoas in your body, how Pilates targets and supports this vital muscle, and the emotional layers it holds. We’ll also answer popular questions like “Does Pilates help psoas?”, “What exercise works the psoas?”, and more.
What Is the Psoas and Why Does It Matter?
The psoas major is a deep-seated core muscle that connects your lumbar spine to your femur. It plays a crucial role in stabilizing your spine, supporting upright posture, and enabling hip flexion. But it’s more than just a structural powerhouse—many believe it holds deep emotional energy, especially related to stress, fear, and trauma.
When tight or imbalanced, the psoas can contribute to:
- Lower back pain
- Poor posture
- Hip discomfort
- Shallow breathing
- Emotional imbalance
That’s why so many movement experts say: “The psoas speaks through the body.” And Pilates, with its holistic approach, is one of the best ways to “listen.”
Does Pilates Help Psoas?
Yes, Pilates absolutely helps the psoas—both in terms of mobility and release. The slow, controlled movements of Pilates encourage you to engage your deep core (including the psoas), align your pelvis, and breathe diaphragmatically.
In fact, many classic Pilates exercises subtly strengthen and stretch the psoas without aggressive force or compression. The result? A more supple, responsive, and balanced connection between your spine and hips.
Pilates also improves body awareness, helping you notice when the psoas is overworking or holding unnecessary tension.
What Exercise Works the Psoas?
While the psoas is tricky to isolate, several Pilates-based exercises work it effectively, especially when performed with control and mindful breath:
1. Leg Circles (Single or Double)
These help stretch and strengthen the hip flexors and challenge core control.
2. Bridge Pose with Pelvic Curl
Activates the glutes and hamstrings while lengthening the psoas from the opposite end.
3. Roll-Over or Roll-Up
These classic Pilates moves integrate spinal articulation with hip mobility, gently lengthening the psoas.
4. Lunges with Core Engagement
Focus on the back leg’s stretch while maintaining abdominal activation to prevent overextension.
5. Constructive Rest Pose
Though not traditional Pilates, this gentle supine posture allows the psoas to naturally release through relaxation and gravity.
These exercises, when integrated mindfully, help the psoas regain its natural function—support without strain.
What Emotion Does the Psoas Hold?
According to somatic therapists and movement practitioners, the psoas is believed to store deep-seated emotions like fear, anxiety, and trauma. When you’re under chronic stress, your body enters fight-or-flight mode, and the psoas contracts as part of your survival reflex.
Over time, this can lead to a constantly tense psoas—even when the stressor is long gone. That’s why releasing and nurturing the psoas through mindful movement like Pilates can have profound emotional benefits. Many practitioners report emotional releases such as tears, laughter, or deep relaxation during sessions that focus on the psoas.
Is Pilates Good for Tight Hip Flexors?
Yes! Pilates is one of the best disciplines for addressing tight hip flexors, including the psoas. Unlike some aggressive stretching routines, Pilates focuses on balanced strength and length—which is exactly what tight hip flexors need.
Through consistent practice, Pilates teaches your body to:
- Activate the glutes and hamstrings
- Engage the deep abdominal muscles
- Create length in the hip flexors without passive stretching
- Move with awareness, preventing future tightness
This approach provides lasting relief and better overall pelvic alignment.
How to Tell If Your Psoas Is Tight or Overactive
Some signs your psoas might need attention:
- Chronic lower back or hip pain
- Anterior pelvic tilt
- Trouble sitting or standing for long periods
- Clicking or snapping hip
- Shallow breathing or tight chest
- Feeling “on edge” emotionally or mentally
Pilates sessions that include breathwork, gentle mobility, and core strengthening can help recalibrate the psoas and reduce these symptoms.
Final Thoughts: Does the Psoas Speak Pilates? Absolutely.
To answer the question once more—does the psoas speak Pilates? Without a doubt. Pilates offers one of the most intuitive, intelligent ways to connect with this deep core muscle. It listens, it heals, and it restores.
Whether you’re seeking physical relief or emotional balance, tuning into your psoas through Pilates could be the missing link in your wellness journey. So next time you roll out your mat, remember: movement is communication—and your psoas has something important to say.