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Level 2/3
30 min

Psoas Flow

Vinyasa Flow | By Kathryn Budig on Apr 14 2012
This half hour flow dives straight into the psoas muscle opening our hips, lower back as well as strengthening and stabilizing. Peak pose is Eka Pada Rajakapotasana II.


This half hour flow dives straight into the psoas muscle opening our hips, lower back as well as strengthening and stabilizing. Peak pose is Eka Pada Rajakapotasana II.


  • Deborah Teske     Aug 18th, 2014
    Great practice. Wonderful way to start my day. Can you please send me the troubleshooting directions. My practices are still skipping. Thank you ;)
    • YogaGlo     Aug 18th, 2014
      Hi Deborah. No problem, we have sent you some troubleshooting tips via email.
  • Beth Foster     Jul 16th, 2014
    Wonderful & exactly what I needed. We are on vacation and I have been carrying my 17 month old a lot so my lower back is all out of whack! This was better than a chiropractic adjustment! I feel great & will probably be back tomorrow! ;) although you should see my makeshift props :O. Namaste Kathryn! Always a pleasure.
  • theron cooper     May 27th, 2014
  • Miranda Jones     May 22nd, 2014
    really nice hip opening sequence. intense and yet also easy to follow along.
  • Kym Ker     May 19th, 2014
    YUMM!!!!! Thnx xo
  • theron cooper     Mar 18th, 2014
  • Gena Davis     Nov 27th, 2013
    Great energizing flow, I feel open! Thank you!
  • Leonie Clements     Nov 21st, 2013
    Great class - only thing was I stupidly did the handstand preps in the middle of my bedroom, flipped over and almost went out through the open window!!!! :)))
  • Cydney Dupree     Nov 18th, 2013
    I started lifting weights earlier this year, and sometimes run into trouble with my low back. This was just the class I've been looking for! My low back feels more open and released than it has in weeks! Looking forward to repeating this class to work on opening my hips as well. Thank you!
  • Lisa Mars     Nov 14th, 2013
    KB you're the best. Needed this so bad today, and not a lot of time to do it! THANK YOU THANK YOU.
  • Hope Eberhardt     Nov 1st, 2013
  • Mia Munselle     Jul 11th, 2013
    Loved this-just what I needed for sore quads and an annoying sciatic nerve. Thank you!
  • Garnet Reardon     May 30th, 2013
    thank you so much! It was really focused and felt exactly what I needed to release! I wanted to ask questions about placement of block in half hero as when I laid back my head fell backward... did I have the block too close to my low back? This was my first class with you and I will be back for more;)) thx again.
  • Hope Eberhardt     Mar 26th, 2013
    one word...yum! thank you!
  • Leilani Smiler     Feb 23rd, 2013
    Talk about sweat drenching! Loved the awareness I am developing re psoas muscle due to this class :) very challenging for me but very enjoyable - thank you ;)
  • SC Oakhym     Nov 5th, 2012
    Amazing. Psoas has been catching over something in my pelvis since giving birth to second child six years ago. After this session, that awful clunking catching sound is gone. Will repeat and repeat. Tank you, Kathryn.
  • Svetlana Winslow     Oct 26th, 2012
    Was so good I just had to do it again.
  • Svetlana Winslow     Oct 19th, 2012
    Absolutely delicious practice...loved it
  • Natasha Singh     Aug 29th, 2012
    Thank you so much that was fantastic x
  • Carolyn Touchet     Aug 29th, 2012
    Dear Kathryn It was a great work out thx Carolyn from Ohio:-)))))))))))))))
  • Claire Litton     Aug 20th, 2012
    Some really unique and fantastic psoas stretches. I kept having technical difficulties with the video, though -- it just stopped for no reason several times and I had to reload the page to get it to work.
    • YogaGlo     Aug 20th, 2012
      Claire - we just emailed you some tips to help with the streaming.
  • Michelle Cardone     Aug 15th, 2012
    just what my hips needed after all the cycling I have been doing. Thank you
  • Kendra Staley     Jul 26th, 2012
    loved this! my psoas are soooo tight! i will definitely be doing this again!
  • Alyson Raskin     Jun 24th, 2012
    Thank you thank you
  • Alexi Sherrill     May 28th, 2012
    Amazing! Saves my psoas!!!!
  • Molly Arevalo     May 16th, 2012
    Great for cyclists, too. Thank you!
  • Jay Wehmeier     May 13th, 2012
    Thanks Kate. I made it to 23 minutes but my knees arn't as flexing as my teachers. PS I am still tryingto hop into handstands.
  • jamie danek     May 7th, 2012
    wow - great job kathryn! my whole lower body feels amazing.. i've been running so much lately (love springtime!) and my soaz and low back has been so sore - this was just what i needed... Thank you for a fantastic flow!!!
  • kate larson     May 7th, 2012
    so nice. thank you!
  • teresa pasahow     Apr 27th, 2012
    I love your pants!

    Great class, too.
  • michelle reid     Apr 21st, 2012
    Great, thanks so much
  • Deborah Nowalski     Apr 19th, 2012
    Perfect class after a long flight!! Totally hit the spot! Thank you :)
  • Rebecca Coffey     Apr 19th, 2012
    Thanks! I needed some different options for tight psoas, & my home practice was getting stale. New to yogaglo; this was my first 'class.' Loved it!
  • Shannon Pierson     Apr 18th, 2012
    i feel amazing.
  • Susan Zinter     Apr 18th, 2012
    just had a student today ask me about yoga poses for super tight psoas, and , voila!!! Thank you
  • edithe swensen     Apr 18th, 2012
    Thank you, Kathryn. A wonderful practice, much to learn and pass on to my students.
  • Billie Moksha Rockenbach     Apr 18th, 2012
    Love this flow! Psoas loves it too! Thanks Kathryn!
  • Amber Phillips     Apr 17th, 2012
    Love this!! Thanks Kathryn :)
  • Barbara Pautler     Apr 16th, 2012
    Short but oh so sweet to my psoas! Thank you so much for your amazing classes.
  • Helene shafer     Apr 16th, 2012
    thank you Kathryn! I really needed this!
  • Elena Lowenthal     Apr 16th, 2012
    Kathryn, Love these 30 min series. It was quick and to the point. Can I make a request. I would love 30 min class on lotus and another one on wheel. Thank you Elena
  • Tracey Fritz     Apr 16th, 2012
    My low back felt so loose and released after this. I do these poses all the time, but so nice to have them put together for the posts. Thanks!
  • Mahala Helf     Apr 15th, 2012
    Not knowing what was coming, it would really help to have more specific verbal directions,especially when the transitions are the quickest paced parts . Stopping to rewind & watch many times, but even then not sure(ie the stretch at 17:58 -- is front knee down, what is angle how not to roll/tweak ankles in transition). Maybe meant for those who already feel secure in each of the poses separately to challenge with transitions? Confused because some of the stretches did have accessible modifications. Would love to see a guide to flipping dog---how to protect the shoulder, how to stabilize the pose.
  • Tasja Fox     Apr 15th, 2012
    thanks Kathryn so creative :)
  • Sarah-John Smith     Apr 15th, 2012
    Much needed! Love that twisty lunge IT band stretch. Aaaaah.
  • Trine Bietz     Apr 15th, 2012
    Kathryn... deepest gratitude for this sequence. The psoas are such a mysterious and powerful gateway... thank you for getting me more in touch with these incredible inner teachers... Namaste!
  • Joy Onyschak     Apr 14th, 2012
    loving your classes Kathryn - excellent alignment cues and love your style of teaching - challenging, yet relaxed about the whole thing at the same time. love it!