Psoas- the strong connector & feeling muscle

The psoas muscle is a long fusiform muscle located in the lateral lumbar region between the vertebral column and the brim of the lesser pelvis. It is a hip flexor, extending from Thoracic vertebrae 12 to lumbar vertebrae 4.

In a way, it is the gateway between the upper body and connecting via the trunk to the lower body.

In our physical body, the psoas influences healthy and balanced posture, and is associated with stiffness in the hips and the spine. It also affects our freedom of movement when walking (and practicing yoga). Our diaphragm is subtly yet deeply linked to the psoas too, so it influences how we breathe.

My yoga teacher always reminds us. Backbends start from your feet and forward bends from the pelvis.

BACKPAIN AND PSOAS

Many types of pain can be linked to a dormant or tight psoas muscle. The lumbar spine may lose its natural arch by becoming overly flattened or overly curved. According to a recent study, prolonged sitting is one of the main causes of limited hip extension and the associated pain and discomfort. This is especially so during pandemic with everyone working from home in front of the computer.

Notice how after yoga class, you are able to walk or run faster with longer stride length. That comes from length of the quadriceps and psoas.

Also how does your knee or ankle injury now cause shoulder pain on the opposite side? Cos the body is related and once one part is affected, anatomical and physiological compensations start to take place. Together with fascial bindings now resulting in restricted energy flow and binding.

AGEING AND PSOAS

Notice how older adults walk all stooped. Other than osteoporosis and also decrease of vertebral height and the disc (cushion) between vertebral becoming more dried out, a lot of it has to do with psoas tightening. Notice in older adults how muscles in the hips start to get tight which further limits walking. They have the classical stooped posture with a lot of hip flexion during walking and this throws off their centre of gravity as well resulting in falls in older adults.

EMOTIONS AND PSOAS

Nestled into the psoas are the kidneys, responsible for filtering toxins in the body, as well as the adrenal glands, which produces our stress hormones, adrenaline, noradrenaline, cortisol and control the fight, flight, or freeze response.

The psoas determines the ability to relax, and influences feelings of wellbeing and stability. An awakened, relaxed and juicy psoas enables the free flow of subtle energy and aids in increased sensitivity in the whole body. 

In addition, the hip region is associated with the root chakra (muladara cakra), an energetic center believed by some to house creative energy and sexuality. It’s also linked to how you relate to your emotions and the emotions of others. A blocked muladara chakra is said to lead to emotional instability as well as reductions in pleasure. When the hips are tight and contracted, it’s possible that sacral energy that’s not expressed remains stuck. Also, when we are stressed, notice how everyone holds their breath and their upper belly (which is the upper psoas) (corresponds to Manipura cakra).

While these are assumingly resulting from direct physical and emotional trauma, we forget during the growth years, where now deep rooted emotions and trauma from childhood or teenagehood can also be embedded within the psoas during these developmental years. Slowly with the practice, we start to unfurl and heal from within. Notice how, sometimes while we feel ok, after a practice, tears come. Years of suppressed emotions come to the surface, peeling our armour, layer by layer, we come closer and closer to our authentic Self.

There are several ways to release fear, trauma, and stress associated with tight hips and in turn, the psoas. These include:

• somatic exercises

• yoga

• stretching

• mind-body practices

• massage

• somatic experiencing therapy

Note that the psoas is not a muscle which we ‘WORK HARD AT STRETCHING”. A lot of the work comes with working around surrounding muscles (hips, hamstrings, quads) to allow the psoas to slowly relax into its natural position, and also to breathe into the space to allow more and more release of the fascial and pranic binding. BEING more than DOING.

It is a slow and deep process, which may be associated with emotional release, tears, a sense of ‘ahhhhh’.

Simple poses which can help create space in the psoas and release the fascia and pranic binding (stay 3-5 minutes minimum for beneficial organic effects):

1. Constructive rest position (reference to Liz Koch’s work) https://youtu.be/jWyMoe7CSqo

2. Supta parvamuktasana

3. Gentle supta virasana (blanket/ bolster/ chair support)

4. Gentle supported chair backbends (shown in photo)

5. Release of the upper psoas restriction (reference to Liz Koch’s work) https://www.yogajournal.com/video/psoas-wall-exercise-to-free-your-upper-core/