How to Stretch and Strengthen the PsoasWant to find a new sense
of balance and freedom in your practice? Learn how to skillfully
stretch and strengthen the mysterious psoas muscle.10
Most yoga students are aware that the psoas is a central player
in asana, even if the muscles deeper function and design seem a
mystery. A primary connector between the torso and the leg, the
psoas is also an important muscle off the mat: it affects posture,
helps stabilize the spine, and, if its out of balance, can be a
significant contributor to low back and pelvic pain. The way that
we use the psoas in our yoga practice can either help keep it
healthy, strong, and flexible, or, conversely, can perpetuate
harmful imbalances.The psoas is a deep-seated core muscle
connecting the lumbar vertebrae to the femur.The psoas major is the
biggest and strongest player in a group of muscles called the hip
flexors: together they contract to pull the thigh and the torso
toward each other. The hip flexors can become short and tight if
you spend most of your waking hours sitting, or if you repeatedly
work them in activities like sit-ups, bicycling, and certain
weight-training exercises.A tight psoas can cause serious postural
problems: when you stand up, it pulls the low back vertebrae
forward and down toward the femur, often resulting in lordosis
(overarching in the lumbar spine), which is a common cause of low
back pain and stiffness; it can also contribute to arthritis in the
lumbar facet joints. On the other hand, a weak and overstretched
psoas can contribute to a common postural problem in which the
pelvis is pushed forward of the chest and knees. This misalignment
is characterized by tight hamstrings pulling down on the sitting
bones, a vertical sacrum (instead of its usual gentle forward
tilt), and a flattened lumbar spine. Without its normal curve, the
low back is weakened and vulnerable to injury, especially at the
intervertebral discs.The way that we use the psoas in our yoga
practice can either help keep it healthy, strong, and flexible, or,
conversely, can perpetuate harmful imbalances.To help you create
balance in the psoas and keep your low back healthy, it is
important to first understand the anatomy. Then youll see why the
psoas is integral to asanas as diverse asnavasana(boat pose)
andsetu bandha sarvangasana(bridge pose), and how to engage and
stretch this massive muscle for optimal benefit.How to Find the
PsoasAlthough the psoas is one of the most important muscles in
yoga poses, it is also one of the most misunderstood. Many students
and even teachers have only a vague idea of where it is located.
The psoas originates from the lumbar vertebrae and forms a strip of
muscle almost as big as a wrist along each side of the spine.
Looking at the front of the body, youd have to remove the
intestines and other digestive organs, as well as the female
reproductive organs, to be able to see the muscle in the very back
of the abdomen. It proceeds down and forward, crossing the outer
edge of each pubis, then moves back again to attach on a bony
prominence of the inner upper posterior femur (thigh bone) called
the lesser trochanter.The psoas affects our posture and helps
stabilize the spine. If its out of balance, it can be a significant
contributor to low back and pelvic pain.Along the way, the psoas
picks up its synergist, the iliacus, which originates on the inner
bowl of the pelvis (or the ilium) and joins the psoas on its path
downward to attach to the femur. The two muscles work so closely
together that theyre usually referred to as one, the iliopsoas. The
other hip flexors include the sartorius, the tensor fascia lata,
the rectus femoris, the pectineus, and the adductor brevis. Besides
flexion, these muscles might also contribute to the internal or
external rotation of the hip. This action is important for yoga
practitioners to understand because the psoas may try to externally
rotate the hip in poses where we dont want external rotation, such
as backbends or forward bends.Awakening the Psoas
Now that you have a picture of the psoas in your mind, lets see
if you can feel it contracting. When the psoas contracts, it will
pull the femur and the spine closer together (hip flexion). If you
are lying on your back, contracting the right psoas will help lift
your right leg off the floor as insupta padangusthasana, or
reclining big toe pose. If the back of your leg is flexible, you
may be able to bring it toward your torso past perpendicular, but
the psoas stops contracting at about 90 degrees, when the leg is
vertical. At that point, gravity is no longer pulling the leg back
toward the floor, so the hip flexors can relax. On the other hand,
if the back of your leg is tight and you cant bring your leg to the
90-degree point, the psoas contracts the entire time you hold your
leg up, even if you have a strap wrapped around your foot. By
definition, this is an isometric contraction: the muscle is
working, but not changing length. Anytime youre holding a body part
against the pull of gravity, its an isometric
contraction.Navasana
Navasana is another yoga pose that strengthens the psoas
isometrically. You can feel the basic action of the psoas in
navasana while sitting on a chair. Sit tall on the front edge of
the chair, with your arms stretched out in front of you, parallel
to the floor. Then lean toward the back of the chair without
touching it, while keeping your chest lifted. As soon as your body
inclines backward past vertical, gravity is trying to pull your
torso down toward the earth, and the psoas contracts to hold you
cantilevered.To apply this action in navasana, move to the floor
and sit tall (up on your sitting bones, not rolled back on your
tailbone) with your knees bent and feet flat. Wrap your fingers
lightly around the tops of your shins and give a little pull to
help lift your chest, then lean back until your elbows are
straight. Let go of your shins, keeping your arms parallel to the
floor, feet on the floor, and chest lifted. While this is a mild
beginners version of navasana, youll be doing some nice isometric
strengthening of the psoas as well as of your back and abdominal
muscles.
If youd like to move into the full pose, tip your torso back a
little farther, lift your feet off the floor, and find your
balance. Even with your knees still bent, the psoas has to work
harder, as its now holding up the weight of your torso plus the
weight of your legs against gravitys pull. You can stay here for
several breaths, or go ahead and challenge the muscle even more by
straightening your knees. In the full expression of navasana, the
psoas acts like a guy-wire between your spine and the thighs to
hold the beautiful V shape of the pose. This is a challenging pose,
working not only the psoas, but also the abdominals, the back
muscles, and the quadriceps; if you are a beginner, try working
regularly on the preparatory steps to gradually build strength for
the full variation.Releasing the PsoasAfter youve warmed and worked
the psoas through contraction, its an ideal time to stretch and
lengthen it. In order to stretch any muscle, we must do the
opposite of its action; in this case, well need to extend the hip,
moving the lumbar spine and the femur away from each other. Because
the psoas is a big and potentially strong muscle, youll be able to
lengthen it most effectively by stretching one side at a time in
poses such asanjaneyasana(lunge pose) andvirabhadrasana I(warrior
pose I), where the hip of the back leg is in
extension.Virabhadrasana I
A good way to isolate the psoas stretch, whether youre a
beginner or an experienced practitioner, is to practice
virabhadrasana I in a doorway. Find an open doorway (or a pillar)
and step up close so that the right side of your body is just
behind the door jamb. Step your left leg through the doorway, and
place your right foot two to three feet behind you, with that back
heel off the floor. Stretch your arms overhead and rest your hands
on the wall. Bend both knees slightly, and align your pubic bones,
navel, and breastbone with the door frame.The whole key to
stretching the psoas is in the tilting of the pelvis. Remember, a
tight psoas tries to tilt the pelvis anteriorly (pulling the spine
and top of the pelvis forward and down), so you must tilt the
pelvis posteriorly to stretch the hip flexors. The door can help
you achieve this action: simply move your pubic bones toward the
door jamb, your upper pelvis and navel back away from the jamb, and
draw your breastbone toward the jamb. These actions help you tilt
the pelvis posteriorly, move the lumbar spine toward the back of
the body (instead of letting the tight psoas pull it forward and
down), and lift the rib cage vertically up out of the low back.
Altogether, youll be lengthening the psoas and relieving
compression and discomfort in the low back.When youre ready to
deepen the stretch, straighten the back knee fully (let the back
heel stay off the floor, especially if youre a beginner or have
knee or low back problems), and gradually bend the front knee more.
If youre not getting a deep stretch on the front of the right hip,
redouble your efforts to bring the pubic bones toward the wall, and
the navel away, and bend the front knee more. Hold the pose for a
minute or more, keeping your breathing slow and steady to help the
muscle relax into a deep stretch. Then repeat on the other
side.Setu Bandha Sarvangasana
Now that youve stretched your psoas, youre ready to work on
backbending poses, which require full extension in both hips. In
setu bandha sarvangasana, for instance, tight and short psoas
muscles will tilt the pelvis anteriorly as you lift your pelvis off
the floor, causing sharp compression in the lower lumbar vertebrae.
So its important to prepare your body for backbending by first
stretching the hip flexors, especially if you lead a sedentary
lifestyle.When youre ready to work on bridge pose, lie on your back
with the knees bent and the feet flat on the floor, hip-width
apart, heels pulled in close to your sitting bones. Place a block
between your feet, grounding down through the big toe and inner
heel, and squeeze a second block between your knees. The blocks
ensure that your thighs remain parallel throughout the pose to
prevent the psoas muscles from externally rotating the hips while
extending them, which can contribute to low back compression and
knee pain.By incorporating poses that strengthen and lengthen the
psoas, you can release habitual muscle-holding patterns, improve
your low-back alignment, and create a more balanced posture.When
you begin to lift your pelvis off the floor, lift your tail-bone
first. This simple action sets the pelvis into a posterior tilt,
and, if your hip flexors are lengthened enough, helps you keep
space in your low back. As you continue to roll up into bridge
pose, press your pubic bones up into the skin of your lower
abdomen. Hold the pose for 20 to 30 seconds. Repeat the pose two
more times; as the hip flexors lengthen, you may find that you can
go deeper and lift higher.A well-balanced asana practice helps keep
your muscles strong enough to do their job and flexible enough to
allow full range of motion of associated joints. By incorporating
poses that both strengthen and lengthen the psoas, you can release
habitual muscle-holding patterns, improve your low-back alignment,
and create a more balanced and spacious posture.Release Tension in
the Psoas4
Remember a morning when curling up into a ball and pulling the
covers over your head seemed the only reasonable response to the
upcoming day? Contraction into the fetal position may seem like one
of the less debilitating responses to stress, but its rarely an
optionat least not one with a satisfactory result.Nevertheless,
part of the stress response hardwired into our nervous system is
the contraction of the major flexors of the torsosomewhat like the
response of a caterpillar if you poke it with a twig. A verbal jab
from a co-worker, the close call on the freeway, a long-standing
argument with your spouse, free-floating anxietyall of these elicit
a contraction in the flexors. This is the tightening in the gut,
the hunching of the shoulders, the sinking of the heart. As with
all responses to stress, the problem is that the response becomes
habitual, resulting in chronic tension and contraction, which we
then experience as our normal state. Our yoga practice is an
opportunity to undo this chronic tension, and establish a deep and
abiding sense of harmony in the body and mind.Tension in the
PsoasThe psoas (so-as), an important flexor with an exotic name, is
particularly sensitive to emotional states. It runs from the thigh
bone through the length of the belly and is the major flexor of the
hipits the psoas that lifts the thigh as you walk. It also acts in
conjunction with the spinal muscles to support the lumbar spine.
The psoas is a paired muscle, originating on the lowest thoracic
vertebra and each of the five lumbar vertebrae of the lower back,
and extending down through the pelvis to attach on the inside of
the upper femur. It crosses three major jointsthe hip socket, the
joint between the lumbar spine and the sacrum (L5-S1), and the
sacroiliac joint (SI joint between the sacrum and the pelvis). So
its easy to see that if the psoas is not healthy and strong, there
are major repercussions throughout the body.With a healthy psoas
the weight is borne through the bones, and walking is initiated at
the solar plexus instead of the knee or hip joint.Chronic
contraction of the psoas, whether from stress or repetitive
activity, limits range of movement in the hip sockets, with the
frequent result of strain in the lumbar spine and the knees. When
tension in the psoas is asymmetrical, that is, one side is more
contracted than the other, the resulting tilt of the pelvis
effectively shortens one leg relative to the other, and causes
compensation up the spine into the neck as the head tries to stay
level. Tension also shortens the trunk and reduces room for the
viscera, so the organs dont work as efficiently. On top of that,
when the pelvis, spine, and legs are misaligned, the weight of the
torso is no longer carried easily through the bones, stability is
compromised, and the psoas ends up trying to stabilize the pelvis
rather than moving freely in its hip-flexing function. With a
healthy psoas the weight is borne through the bones, and walking is
initiated at the solar plexus instead of the knee or hip
joint.Through its attachments to the thoracic and lumbar vertebrae,
the psoas affects a number of other important muscles, including
the diaphragm, the trapezius, and the quadratus lumborum, which
also attach on these vertebrae. Through these muscles, tension in
the psoas has the potential to seriously compromise structural
integrity and physiological functioning throughout the upper torso
as well as the pelvis and abdomen. If the upper segment of the
psoas is tight and constricted, the lumbar spine hyperextends, the
chest collapses, the lower ribs thrust forward, and breathing
patterns are affected. Many problems in stability and alignment in
asanas, lower back discomfort or injury, integration between the
pelvis and the chest, meditation sitting postures, and
dysfunctional breathing patterns are directly related to tension in
the psoas.Hopefully by now youre realizing that strengthening
and/or stretching alone may not result in a healthy psoas.
Repetitions of leglifts, sit-ups, weightlifting, even standing
postures, when done mechanically, may only reinforce existing
patterns and do little to restore a healthy resting length for the
psoas. In fact, improper training may increase the tension,
restricting blood flow and increasing rather than reducing the
overall stress level. For that reason the systematic relaxation
practiceand I do mean practice, regular daily practice whether you
think you need it or notcan help with alignment, physiological
functioning, and the host of evils we have touched on in the
preceding discussion. A few simple stretches done with the
intention to gently release the grip of these flexors and open up
the breath will go a long way to restoring balance and comfort to
all your postures.Systematic Relaxation in Corpse Pose
For psoas problems, modify the basic corpse pose relaxation to
encourage relaxation of the psoas itself as well as to induce an
overall state of deep stillness and calm. If the psoas is
shortened, it will tug on the lumbar spine when you lie flat,
arching the back off the floor and straining the lower back. You
can take the pull off the lumbar spine by supporting the back of
the knees so the weight of the legs doesnt pull on the spine. Roll
a blanket or use a bolster under the knees to support the thighs
and release the tug on the spine.Another option is to bend the
knees, place the feet on the floor to the outside of the pelvis,
and rest the knees against each other.
In both cases the angle between the thighbone and the lumbar
spine is lessened, allowing the lumbar spine, sacrum, and pelvis to
drop into the floor, and freeing the breath. Support the back of
the neck and head and let the whole body rest on the floor. Make
sure youre warm (cover up if necessary) and arrange to be
uninterrupted for at least 10 to 15 minutes.Close your eyes, still
the body, and turn your awareness to the breath. Allow the breath
to flow effortlessly, smoothly, and evenly. Then move your
awareness systematically through the body, starting from the head
and moving to the feet and back up again.Wind-Relieving Pose
Lie on your back, bend your knees, and place your feet on the
floor near the pelvis. Then bring your attention to the back of the
pelvis and settle deeply into the floor. Now draw one knee toward
your torso with your hands. Breathe into your hip joint, and keep
the pelvis stable. Soften the back of the pelvis into the
floor.Then slowly stretch the opposite leg out, sliding the foot
out, extending the knee, but keeping the pelvis right where it is.
Dont allow the lower back to arch any further from the floor. By
stabilizing the pelvis, extending the leg will lengthen the psoas.
If you allow the pelvis to tilt, the psoas doesnt lengthen or
release, but pulls the lumbar spine forward, arching the lower
back. Keep the pelvis in place by drawing the bent leg toward the
abdomen.Reduce overall tension levels; soften your face, jaw, eyes,
root of the tongue, shoulders, upper back, belly, pelvic floor, and
hip joints. Then focus on your breathnotice the breath dropping
deeper into the body and becoming slow and smooth as internal
tension releases. Stay for at least 2 to 3 minutes. Then release
the bent leg to the floor and switch sides, repeating the pose on
the other side.Lunge Pose
Like the wind-relieving pose, this pose fixes one leg to
stabilize the pelvis as you lengthen the psoas on the other side by
stretching the leg. This is a more active and aggressive stretch
than the wind-reliever. There are many variations on this pose. Try
the variations here, but choose others if they are too hard, and
work for a feeling of softening and release.Start on your hands and
knees. Step your foot up between the hands so your knee is directly
over your ankle, and the thigh and shin are at right angles. Turn
your back toes under and slide your back knee back to draw the
thigh out of the pelvis. Then turn the top of the foot to the floor
and lengthen the whole leg out of the pelvis.Soften the front of
the leg across the hip joint and all the way up the inner belly,
dropping your sit bones and tailbone toward the floor. Breathe into
the pelvic floor between the tailbone and the pubic bone.
Now turn the back toes under again and press the heel toward the
wall behind you, straightening the knee off the floor, but without
lifting the pelvis even an inch higher than it was with the knee
down. Feel the thighbone surrounded by a supportive sheath of
muscle, which gently draws it out of the pelvis.To stabilize the
pelvis, move the sacrum down and forward between the legs and press
the front foot strongly into the floor. The whole spine stays long.
Soften your face, jaw, eyes, and lengthen the back of the neck.
Press the crown of the head forward as you draw the heel back so
the body lengthens on the front side as well as the back side.Hold
for a comfortable length of time, continuing to deepen your
awareness. Then bend the knee to the floor, flatten the top of the
foot on the floor, and move the sacrum a little further
forward.
To release the upper part of the psoas, engage the abdominal
muscles to stack the torso over the pelvis, and press your hands
onto the thighs as you draw the shoulders down away from the ears.
Reach the sit bones down toward the floor and keep the lumbar spine
long.
Then inhale and stretch the arms to the front and up alongside
the face, without changing the orientation of the pelvis or spine.
Stretch the arms out of the solar plexus and the belly. Take the
sternum up and back, the pelvis down, and elongate the abdomen.
Exhale the arms down. Repeat 3 to 4 times, holding for four breaths
on the last repetition.
Finally, bring the hands back down alongside the foot. Shift
your pelvis side to side, exploring your range of movement in any
way that feels good. Then step your foot back and sit back on your
heels in childs pose, breathing into the belly and hip joints for a
minute or two. Then repeat the whole sequence on the other side.One
Last Suggestion
In all your cross-legged sitting postures, the hip sockets must
be higher than the knee joint, even if only a fraction of an inch.
Otherwise the psoas, along with the iliacus, which inserts with a
common tendon on the femur, works too hard to keep the lumbar spine
from collapsing as you sit up straight. That means you need to prop
the base of the torso so the weight of the femurs falls away from
the pelvis. Keep the joints open, the inner thighs and lower belly
receptive, and your posture effortlessly upright and alert. Then
the nervous system can find the state of deep relaxation and
simultaneous alertness that characterizes inner stability in body,
breath, and mind.The internal awareness that develops through yoga
is the most important tool for learning to release thepsoas. And
releasing the psoas will bring new freedom, ease, and structural
integrity to your yoga practice.It can be difficult at first to
access the subtle sensations of the psoas. Buried in the body,
engaged in habitual patterns of holding (especially when youre
sitting or standing), and deeply linked to your emotions, the psoas
is best approached with quiet attention, patience, and
perseverance. Awareness is the first key. Like a flashlight that
illuminates the contents of a dark closet, you can use your
attention to clarify and define each sensation in your
core.Constructive Rest PositionRather than trying to instantly
correct all the imbalances and habitual compensations youve
developed throughout your life, well begin by simply releasing the
psoas in a posture called constructive rest position. In this pose,
you dont need to perform any muscular action to release the psoas.
Gravity will do the work.To take constructive rest position, lie on
your back, bend your knees to about 90 degrees, and place your feet
on the floor in line with your hip sockets, 12 to 16 inches from
your buttocks. Be careful not to flatten or exaggerate the curves
in either your lumbar (lower back) or cervical (neck) spine. Rest
your hands and forearms on your rib cage, on your pelvis, or by
bringing them to the floor as in Savasana.Now that youre in
position, shift your awareness to the support of your bones. Begin
by sensing the weight of your bones sinking down toward the floor.
Take note of any part of your skeleton that feels as though it is
suspended, any place where the muscular contraction prevents the
bones from surrendering to the pull of gravity. As your psoas
continues to release, the distribution of weight will start to feel
increasingly even throughout your body.Active Supine StretchOnce
youve begun to understand the skeletal position and internal
sensations that accompany releasing the psoas, you can move on to
more actively lengthening the muscle. Starting from constructive
rest position and keeping both knees bent, bring your right upper
thigh toward your chest. Gently hug your right leg toward your
trunk.Be very careful not to curl your pelvis up off the floor as
you move your right leg; the pelvis should remain aligned with the
trunk. Sensing into your flexed right hip and softening in the hip
socket will help free the right thighbone.Youre now ready to
stretch your left psoas. Very slowly walk the left foot farther
away from the hips. As the leg extends, keep your awareness on the
front of the left hip socket, releasing any psoas tension you
notice there. Once you begin to sense the psoas lengthening, follow
the sensation all the way up the muscle to its attachment at the
12th thoracic vertebra, located behind the center of your solar
plexus.To amplify the stretch, push your right leg against your
right arm as though you were gently kicking up toward the sky. At
the same time, resist the push of the leg with your clasped arms.
After a few moments, change sides.Dont continue this pose if you
experience pain or tension in your lower back. Instead, immediately
go back to constructive rest position and relax, allowing gravity
to release your psoas again.The Ultimate StretchAll variations of
the lunge (sometimes called runners stretch) and Pigeon Pose are
excellent for stretching the psoas, but for many students the best
is a modifiedPigeon Pose(Eka Pada Rajakapotasana). When you stretch
one leg out in front of you and one behind you while keeping your
pelvis stable, you isolate the stretch in the psoas and iliacus
muscles attached to the back leg.To come into this pose, start by
kneeling on all fours. Swing your right knee forward onto the floor
between your hands, releasing and rotating the right femur within
the right hip socket, and bring your right buttock toward the
floor. At the same time, extend your left leg straight back behind
you. Make sure you keep your hips level and squared to the front.
If necessary, place a firm bolster or pile of blankets under your
right sitting bone to keep your pelvis level and supported. Dont
bring your right buttock to the floor by torquing your right hip
farther forward or farther toward the floor than your left.This
posture stretches your left psoas. As you continue to extend back
through your left leg, check again that you are keeping your pelvis
facing squarely forward. If the pelvis torques, youll lose the
psoas stretch, and you may also compress or overtwist the lower
back. If youre stretching properly, you shouldnt feel tension in
your lower back. The release and stretch should begin where your
psoas crosses your hip at the front of the joint, and you should
feel an upward extension through both the front and back of your
trunk. The line of your body should form a continuous arc, with no
abrupt angles.Seated PosesNow that youve discovered how it feels to
release and lengthen your psoas, well use a simple cross-legged
posture to illuminate the proper use of the psoas in seated
asanas.Sit on a firm, folded blanket, with your feet and lower legs
off the blanket. Bend your right leg and draw the heel toward your
left inner groin. Similarly, bend your left leg and draw the heel
toward your right shin. If either of your knees feels strained or
if one knee is higher than the other, support that knee by placing
a rolled towel or blanket or bolster under the knee or thigh.Begin
to notice where the weight of your torso grounds through your
pelvis into the floor. Does most of your weight fall behind your
sitting bones, or in front of them? If you sense your weight
grounding directly through the bones, refine your questioning. Is
your weight more on the front of the bones or the back? Lift your
sitting bones off the blanket and pull back on the muscles of the
buttocks, so that when you lower down again you shift more firmly
onto the front of your sitting bones. See if this action provides a
more effortless base of support for your spine, rib cage, and
head.To align your pelvis properly, you may have to raise your
sitting bones by placing flat, firmly folded towels or blankets
under your buttocks. When you get all your props placed correctly,
youll be on the front of your sitting bones, with your knees lower
than your hip socket. This relationship between knees and hips is
critical in all seated postures because it allows your psoas to
open at the front of the hip; in turn, this opening allows a
release of tension throughout your legs and lower back. As the
weight of the body releases down through the bones, it grounds into
the earth, and a subtle sensation of support rebounds upward.When
your pelvis is stable and your skeletal structure is free to align
properly, sitting feels effortless. You shouldnt have to use
muscular tension to hold yourself upthrusting your chest forward or
pulling your shoulders back to lengthen your trunk. If you feel as
though your spine collapses without these actions, if your weight
is still placed behind your sitting bones, or if your knees are
still higher than your hip sockets, continue to add towels or
blankets until you find the sensation of support that accompanies
proper alignment.If you still dont feel this support even though
youre aligned properly, try shifting your weight slightly forward
through your hip sockets until you feel a release at the core of
your body. At first, this release may feel a little unsettling. You
may even experience a subtle fear of falling. As the psoas lets go,
you are shifting from a familiar feeling of controlling your
posture with muscles to an unfamiliar feeling of relying on your
skeleton for support. Since its new, the sensation may feel a bit
scaryor you may feel relief as you let go of unnecessary muscular
contraction.Standing ReleaseMaintaining a released psoas can be
challenging in standing postures. Biomechanically, standing on two
legs is a very complex task, and many of us have developed
habitualbut less than optimalpatterns of muscular contraction to
help keep us upright. Fortunately, theres an excellent exercise
that allows you to discover what it feels like to relax your psoas
while standing. Take a block or thick book and place it 12 to 16
inches away from a wall. Stand on the block or book with your left
foot, supporting and balancing yourself with your right hand on the
wall. Let your right leg and foot hang completely released. Gently
swing this leg back and forth like a pendulum, taking care not to
let the trunk bend or twist as your leg swings. (If your pelvis is
torquing, youre going beyond the released range of motion of your
psoas.) See if you can sense the pendulum movement deep within your
torso; it should begin at the very top of your psoas at your 12th
thoracic vertebra, behind your solar plexus.After you swing the leg
for a few minutes, step down from the block and see if your two
legs feel different. Youve released the psoas attached to the
swinging leg, and most likely this leg will feel longer, freer, and
more relaxed.Now reverse your position and swing the other leg.
This time focus not only on the leg youre swinging, but also on the
standing leg. Check to make sure youre not leaning into the
standing leg hip. Try to sense your weight passing directly down
through your leg and foot and into the block. Even though this leg
is now bearing weight, you can release the psoas by bringing your
awareness to the front of the hip socket and softening any tension
you notice there.Tadasana(Mountain Pose)Now lets
investigateTadasana(Mountain Pose). Stand with your feet directly
underneath your hip sockets, and conduct an inquiry of your
sensations. Does your pelvis feel like a stable foundation? Is the
rim of your pelvis parallel to the floor? You can check by looking
in a mirror, or by placing your hands on top of your hips and
following the pelvic rim around to the front of your body, checking
to see if both hands are level. Do both your legs transfer weight
equally? Are you grounding equally through both feet? If your
answer to these questions is Yes, your psoas should feel released,
and you should be able to sense gravity drawing your weight down
through your bones. If your bones are aligned, youll feel a slight
sensation of rebounding from the earth, just as a ball dropped to
the floor bounces up again. This rebounding force creates a current
of energy that aligns the body, flowing up through your spine and
out the top of your skull. If your pelvis doesnt feel stable and
even, try returning to constructive rest position and the supine
psoas stretch. After a few minutes of releasing the psoas and
stabilizing the pelvis, return to Tadasana and see if you feel more
balanced.Vrksasana (Tree Pose)Once your weight feels equal on both
feet in Tadasana, focus on sensing your ankles. Shift your weight
ever so slightly forward and back over your ankle joints until you
find the place where they feel most released. At that point, your
psoas is also most free to release and to assume its proper
function as a guy wire for the spine. Moving with proper alignment
from Tadasana intoTree Poserequires that you continue to sense this
connection between your standing leg and your spine, even as you
shift all your weight onto one leg and lift the other into the
air.When youre ready, gradually shift from grounding your weight
through both legs to bringing it all onto your right leg. A common
mistake in this asana is leaning into the right hip, which can
strain the hip ligaments on that side. Instead, balance your weight
directly over the bones of your leg, allowing the hip socket to
remain released and the right-side psoas to relax.When you can
ground your weight straight down through your right leg, without
leaning into your right hip or locking your right knee, you can
start to turn and lift your left leg. Begin by softening any
tension at the front of the left hip socket, releasing the left
psoas. Then rotate the thigh bone in the left hip socket,
contracting the external rotator muscles located behind the hip.
Once youve rotated the femur, lift your left leg, placing the sole
of the foot as high as possible on the inner right leg. Again, make
sure you didnt lean into your right hip as you lifted the left leg.
If necessary, place your hand on a wall or chair to help you
maintain balance.Psoas and the ArmsIf you feel stable and aligned
standing in Vrksasana, you can add your arms to the pose. Just as
your legs should be able to move independently of your pelvis, your
arms should be able to move independently of your shoulders. And,
as with your legs, this independent motion can only occur if your
psoas is released. To avoid contracting your psoas as you raise
your arms, bring your attention to your solar plexus and the back
of your rib cage. Melt any rigidity you feel in these areas. Aim to
soften and widen equally across the front of your chest and across
your back, especially in the area between your shoulder blades. If
these regions already feel open, straighten your arms, rotate them
outward, and sweep your palms up above your head. If you detect any
stiffening in the area of your upper psoas, pause and take your
arms a little lower until you can soften the tension you sense in
this area. Bringing your arms over your head can challenge the
release of the upper psoas where it attaches to the 12th thoracic
vertebra, and it can also challenge your stability through your
standing leg. To maintain ease at the core of your body, focus on
sensing a downward release from the very top of your psoas. Feel
your weight dropping down through your bones, even as your arms
float up over your head.If you have difficulty sensing this
release, return again to constructive rest position, with your arms
at your sides. After a few moments, fold your arms across your rib
cage. With this extra weight, the middle of your torso will rest a
little more into the floor; you will feel an increased release deep
in your trunk as the top portion of your psoas lets go. Once youve
identified this release, you can again investigate it in
Vrksasana.
How to Stretch and Strengthen the PsoasWant to find a new sense
of balance and freedom in your practice? Learn how to skillfully
stretch and strengthen the mysterious psoas muscle.10
Most yoga students are aware that the psoas is a central player
in asana, even if the muscles deeper function and design seem a
mystery. A primary connector between the torso and the leg, the
psoas is also an important muscle off the mat: it affects posture,
helps stabilize the spine, and, if its out of balance, can be a
significant contributor to low back and pelvic pain. The way that
we use the psoas in our yoga practice can either help keep it
healthy, strong, and flexible, or, conversely, can perpetuate
harmful imbalances.The psoas is a deep-seated core muscle
connecting the lumbar vertebrae to the femur.The psoas major is the
biggest and strongest player in a group of muscles called the hip
flexors: together they contract to pull the thigh and the torso
toward each other. The hip flexors can become short and tight if
you spend most of your waking hours sitting, or if you repeatedly
work them in activities like sit-ups, bicycling, and certain
weight-training exercises.A tight psoas can cause serious postural
problems: when you stand up, it pulls the low back vertebrae
forward and down toward the femur, often resulting in lordosis
(overarching in the lumbar spine), which is a common cause of low
back pain and stiffness; it can also contribute to arthritis in the
lumbar facet joints. On the other hand, a weak and overstretched
psoas can contribute to a common postural problem in which the
pelvis is pushed forward of the chest and knees. This misalignment
is characterized by tight hamstrings pulling down on the sitting
bones, a vertical sacrum (instead of its usual gentle forward
tilt), and a flattened lumbar spine. Without its normal curve, the
low back is weakened and vulnerable to injury, especially at the
intervertebral discs.The way that we use the psoas in our yoga
practice can either help keep it healthy, strong, and flexible, or,
conversely, can perpetuate harmful imbalances.To help you create
balance in the psoas and keep your low back healthy, it is
important to first understand the anatomy. Then youll see why the
psoas is integral to asanas as diverse asnavasana(boat pose)
andsetu bandha sarvangasana(bridge pose), and how to engage and
stretch this massive muscle for optimal benefit.How to Find the
PsoasAlthough the psoas is one of the most important muscles in
yoga poses, it is also one of the most misunderstood. Many students
and even teachers have only a vague idea of where it is located.
The psoas originates from the lumbar vertebrae and forms a strip of
muscle almost as big as a wrist along each side of the spine.
Looking at the front of the body, youd have to remove the
intestines and other digestive organs, as well as the female
reproductive organs, to be able to see the muscle in the very back
of the abdomen. It proceeds down and forward, crossing the outer
edge of each pubis, then moves back again to attach on a bony
prominence of the inner upper posterior femur (thigh bone) called
the lesser trochanter.The psoas affects our posture and helps
stabilize the spine. If its out of balance, it can be a significant
contributor to low back and pelvic pain.Along the way, the psoas
picks up its synergist, the iliacus, which originates on the inner
bowl of the pelvis (or the ilium) and joins the psoas on its path
downward to attach to the femur. The two muscles work so closely
together that theyre usually referred to as one, the iliopsoas. The
other hip flexors include the sartorius, the tensor fascia lata,
the rectus femoris, the pectineus, and the adductor brevis. Besides
flexion, these muscles might also contribute to the internal or
external rotation of the hip. This action is important for yoga
practitioners to understand because the psoas may try to externally
rotate the hip in poses where we dont want external rotation, such
as backbends or forward bends.Awakening the Psoas
Now that you have a picture of the psoas in your mind, lets see
if you can feel it contracting. When the psoas contracts, it will
pull the femur and the spine closer together (hip flexion). If you
are lying on your back, contracting the right psoas will help lift
your right leg off the floor as insupta padangusthasana, or
reclining big toe pose. If the back of your leg is flexible, you
may be able to bring it toward your torso past perpendicular, but
the psoas stops contracting at about 90 degrees, when the leg is
vertical. At that point, gravity is no longer pulling the leg back
toward the floor, so the hip flexors can relax. On the other hand,
if the back of your leg is tight and you cant bring your leg to the
90-degree point, the psoas contracts the entire time you hold your
leg up, even if you have a strap wrapped around your foot. By
definition, this is an isometric contraction: the muscle is
working, but not changing length. Anytime youre holding a body part
against the pull of gravity, its an isometric
contraction.Navasana
Navasana is another yoga pose that strengthens the psoas
isometrically. You can feel the basic action of the psoas in
navasana while sitting on a chair. Sit tall on the front edge of
the chair, with your arms stretched out in front of you, parallel
to the floor. Then lean toward the back of the chair without
touching it, while keeping your chest lifted. As soon as your body
inclines backward past vertical, gravity is trying to pull your
torso down toward the earth, and the psoas contracts to hold you
cantilevered.To apply this action in navasana, move to the floor
and sit tall (up on your sitting bones, not rolled back on your
tailbone) with your knees bent and feet flat. Wrap your fingers
lightly around the tops of your shins and give a little pull to
help lift your chest, then lean back until your elbows are
straight. Let go of your shins, keeping your arms parallel to the
floor, feet on the floor, and chest lifted. While this is a mild
beginners version of navasana, youll be doing some nice isometric
strengthening of the psoas as well as of your back and abdominal
muscles.
If youd like to move into the full pose, tip your torso back a
little farther, lift your feet off the floor, and find your
balance. Even with your knees still bent, the psoas has to work
harder, as its now holding up the weight of your torso plus the
weight of your legs against gravitys pull. You can stay here for
several breaths, or go ahead and challenge the muscle even more by
straightening your knees. In the full expression of navasana, the
psoas acts like a guy-wire between your spine and the thighs to
hold the beautiful V shape of the pose. This is a challenging pose,
working not only the psoas, but also the abdominals, the back
muscles, and the quadriceps; if you are a beginner, try working
regularly on the preparatory steps to gradually build strength for
the full variation.Releasing the PsoasAfter youve warmed and worked
the psoas through contraction, its an ideal time to stretch and
lengthen it. In order to stretch any muscle, we must do the
opposite of its action; in this case, well need to extend the hip,
moving the lumbar spine and the femur away from each other. Because
the psoas is a big and potentially strong muscle, youll be able to
lengthen it most effectively by stretching one side at a time in
poses such asanjaneyasana(lunge pose) andvirabhadrasana I(warrior
pose I), where the hip of the back leg is in
extension.Virabhadrasana I
A good way to isolate the psoas stretch, whether youre a
beginner or an experienced practitioner, is to practice
virabhadrasana I in a doorway. Find an open doorway (or a pillar)
and step up close so that the right side of your body is just
behind the door jamb. Step your left leg through the doorway, and
place your right foot two to three feet behind you, with that back
heel off the floor. Stretch your arms overhead and rest your hands
on the wall. Bend both knees slightly, and align your pubic bones,
navel, and breastbone with the door frame.The whole key to
stretching the psoas is in the tilting of the pelvis. Remember, a
tight psoas tries to tilt the pelvis anteriorly (pulling the spine
and top of the pelvis forward and down), so you must tilt the
pelvis posteriorly to stretch the hip flexors. The door can help
you achieve this action: simply move your pubic bones toward the
door jamb, your upper pelvis and navel back away from the jamb, and
draw your breastbone toward the jamb. These actions help you tilt
the pelvis posteriorly, move the lumbar spine toward the back of
the body (instead of letting the tight psoas pull it forward and
down), and lift the rib cage vertically up out of the low back.
Altogether, youll be lengthening the psoas and relieving
compression and discomfort in the low back.When youre ready to
deepen the stretch, straighten the back knee fully (let the back
heel stay off the floor, especially if youre a beginner or have
knee or low back problems), and gradually bend the front knee more.
If youre not getting a deep stretch on the front of the right hip,
redouble your efforts to bring the pubic bones toward the wall, and
the navel away, and bend the front knee more. Hold the pose for a
minute or more, keeping your breathing slow and steady to help the
muscle relax into a deep stretch. Then repeat on the other
side.Setu Bandha Sarvangasana
Now that youve stretched your psoas, youre ready to work on
backbending poses, which require full extension in both hips. In
setu bandha sarvangasana, for instance, tight and short psoas
muscles will tilt the pelvis anteriorly as you lift your pelvis off
the floor, causing sharp compression in the lower lumbar vertebrae.
So its important to prepare your body for backbending by first
stretching the hip flexors, especially if you lead a sedentary
lifestyle.When youre ready to work on bridge pose, lie on your back
with the knees bent and the feet flat on the floor, hip-width
apart, heels pulled in close to your sitting bones. Place a block
between your feet, grounding down through the big toe and inner
heel, and squeeze a second block between your knees. The blocks
ensure that your thighs remain parallel throughout the pose to
prevent the psoas muscles from externally rotating the hips while
extending them, which can contribute to low back compression and
knee pain.By incorporating poses that strengthen and lengthen the
psoas, you can release habitual muscle-holding patterns, improve
your low-back alignment, and create a more balanced posture.When
you begin to lift your pelvis off the floor, lift your tail-bone
first. This simple action sets the pelvis into a posterior tilt,
and, if your hip flexors are lengthened enough, helps you keep
space in your low back. As you continue to roll up into bridge
pose, press your pubic bones up into the skin of your lower
abdomen. Hold the pose for 20 to 30 seconds. Repeat the pose two
more times; as the hip flexors lengthen, you may find that you can
go deeper and lift higher.A well-balanced asana practice helps keep
your muscles strong enough to do their job and flexible enough to
allow full range of motion of associated joints. By incorporating
poses that both strengthen and lengthen the psoas, you can release
habitual muscle-holding patterns, improve your low-back alignment,
and create a more balanced and spacious posture.Release Tension in
the Psoas4
Remember a morning when curling up into a ball and pulling the
covers over your head seemed the only reasonable response to the
upcoming day? Contraction into the fetal position may seem like one
of the less debilitating responses to stress, but its rarely an
optionat least not one with a satisfactory result.Nevertheless,
part of the stress response hardwired into our nervous system is
the contraction of the major flexors of the torsosomewhat like the
response of a caterpillar if you poke it with a twig. A verbal jab
from a co-worker, the close call on the freeway, a long-standing
argument with your spouse, free-floating anxietyall of these elicit
a contraction in the flexors. This is the tightening in the gut,
the hunching of the shoulders, the sinking of the heart. As with
all responses to stress, the problem is that the response becomes
habitual, resulting in chronic tension and contraction, which we
then experience as our normal state. Our yoga practice is an
opportunity to undo this chronic tension, and establish a deep and
abiding sense of harmony in the body and mind.Tension in the
PsoasThe psoas (so-as), an important flexor with an exotic name, is
particularly sensitive to emotional states. It runs from the thigh
bone through the length of the belly and is the major flexor of the
hipits the psoas that lifts the thigh as you walk. It also acts in
conjunction with the spinal muscles to support the lumbar spine.
The psoas is a paired muscle, originating on the lowest thoracic
vertebra and each of the five lumbar vertebrae of the lower back,
and extending down through the pelvis to attach on the inside of
the upper femur. It crosses three major jointsthe hip socket, the
joint between the lumbar spine and the sacrum (L5-S1), and the
sacroiliac joint (SI joint between the sacrum and the pelvis). So
its easy to see that if the psoas is not healthy and strong, there
are major repercussions throughout the body.With a healthy psoas
the weight is borne through the bones, and walking is initiated at
the solar plexus instead of the knee or hip joint.Chronic
contraction of the psoas, whether from stress or repetitive
activity, limits range of movement in the hip sockets, with the
frequent result of strain in the lumbar spine and the knees. When
tension in the psoas is asymmetrical, that is, one side is more
contracted than the other, the resulting tilt of the pelvis
effectively shortens one leg relative to the other, and causes
compensation up the spine into the neck as the head tries to stay
level. Tension also shortens the trunk and reduces room for the
viscera, so the organs dont work as efficiently. On top of that,
when the pelvis, spine, and legs are misaligned, the weight of the
torso is no longer carried easily through the bones, stability is
compromised, and the psoas ends up trying to stabilize the pelvis
rather than moving freely in its hip-flexing function. With a
healthy psoas the weight is borne through the bones, and walking is
initiated at the solar plexus instead of the knee or hip
joint.Through its attachments to the thoracic and lumbar vertebrae,
the psoas affects a number of other important muscles, including
the diaphragm, the trapezius, and the quadratus lumborum, which
also attach on these vertebrae. Through these muscles, tension in
the psoas has the potential to seriously compromise structural
integrity and physiological functioning throughout the upper torso
as well as the pelvis and abdomen. If the upper segment of the
psoas is tight and constricted, the lumbar spine hyperextends, the
chest collapses, the lower ribs thrust forward, and breathing
patterns are affected. Many problems in stability and alignment in
asanas, lower back discomfort or injury, integration between the
pelvis and the chest, meditation sitting postures, and
dysfunctional breathing patterns are directly related to tension in
the psoas.Hopefully by now youre realizing that strengthening
and/or stretching alone may not result in a healthy psoas.
Repetitions of leglifts, sit-ups, weightlifting, even standing
postures, when done mechanically, may only reinforce existing
patterns and do little to restore a healthy resting length for the
psoas. In fact, improper training may increase the tension,
restricting blood flow and increasing rather than reducing the
overall stress level. For that reason the systematic relaxation
practiceand I do mean practice, regular daily practice whether you
think you need it or notcan help with alignment, physiological
functioning, and the host of evils we have touched on in the
preceding discussion. A few simple stretches done with the
intention to gently release the grip of these flexors and open up
the breath will go a long way to restoring balance and comfort to
all your postures.Systematic Relaxation in Corpse Pose
For psoas problems, modify the basic corpse pose relaxation to
encourage relaxation of the psoas itself as well as to induce an
overall state of deep stillness and calm. If the psoas is
shortened, it will tug on the lumbar spine when you lie flat,
arching the back off the floor and straining the lower back. You
can take the pull off the lumbar spine by supporting the back of
the knees so the weight of the legs doesnt pull on the spine. Roll
a blanket or use a bolster under the knees to support the thighs
and release the tug on the spine.Another option is to bend the
knees, place the feet on the floor to the outside of the pelvis,
and rest the knees against each other.
In both cases the angle between the thighbone and the lumbar
spine is lessened, allowing the lumbar spine, sacrum, and pelvis to
drop into the floor, and freeing the breath. Support the back of
the neck and head and let the whole body rest on the floor. Make
sure youre warm (cover up if necessary) and arrange to be
uninterrupted for at least 10 to 15 minutes.Close your eyes, still
the body, and turn your awareness to the breath. Allow the breath
to flow effortlessly, smoothly, and evenly. Then move your
awareness systematically through the body, starting from the head
and moving to the feet and back up again.Wind-Relieving Pose
Lie on your back, bend your knees, and place your feet on the
floor near the pelvis. Then bring your attention to the back of the
pelvis and settle deeply into the floor. Now draw one knee toward
your torso with your hands. Breathe into your hip joint, and keep
the pelvis stable. Soften the back of the pelvis into the
floor.Then slowly stretch the opposite leg out, sliding the foot
out, extending the knee, but keeping the pelvis right where it is.
Dont allow the lower back to arch any further from the floor. By
stabilizing the pelvis, extending the leg will lengthen the psoas.
If you allow the pelvis to tilt, the psoas doesnt lengthen or
release, but pulls the lumbar spine forward, arching the lower
back. Keep the pelvis in place by drawing the bent leg toward the
abdomen.Reduce overall tension levels; soften your face, jaw, eyes,
root of the tongue, shoulders, upper back, belly, pelvic floor, and
hip joints. Then focus on your breathnotice the breath dropping
deeper into the body and becoming slow and smooth as internal
tension releases. Stay for at least 2 to 3 minutes. Then release
the bent leg to the floor and switch sides, repeating the pose on
the other side.Lunge Pose
Like the wind-relieving pose, this pose fixes one leg to
stabilize the pelvis as you lengthen the psoas on the other side by
stretching the leg. This is a more active and aggressive stretch
than the wind-reliever. There are many variations on this pose. Try
the variations here, but choose others if they are too hard, and
work for a feeling of softening and release.Start on your hands and
knees. Step your foot up between the hands so your knee is directly
over your ankle, and the thigh and shin are at right angles. Turn
your back toes under and slide your back knee back to draw the
thigh out of the pelvis. Then turn the top of the foot to the floor
and lengthen the whole leg out of the pelvis.Soften the front of
the leg across the hip joint and all the way up the inner belly,
dropping your sit bones and tailbone toward the floor. Breathe into
the pelvic floor between the tailbone and the pubic bone.
Now turn the back toes under again and press the heel toward the
wall behind you, straightening the knee off the floor, but without
lifting the pelvis even an inch higher than it was with the knee
down. Feel the thighbone surrounded by a supportive sheath of
muscle, which gently draws it out of the pelvis.To stabilize the
pelvis, move the sacrum down and forward between the legs and press
the front foot strongly into the floor. The whole spine stays long.
Soften your face, jaw, eyes, and lengthen the back of the neck.
Press the crown of the head forward as you draw the heel back so
the body lengthens on the front side as well as the back side.Hold
for a comfortable length of time, continuing to deepen your
awareness. Then bend the knee to the floor, flatten the top of the
foot on the floor, and move the sacrum a little further
forward.
To release the upper part of the psoas, engage the abdominal
muscles to stack the torso over the pelvis, and press your hands
onto the thighs as you draw the shoulders down away from the ears.
Reach the sit bones down toward the floor and keep the lumbar spine
long.
Then inhale and stretch the arms to the front and up alongside
the face, without changing the orientation of the pelvis or spine.
Stretch the arms out of the solar plexus and the belly. Take the
sternum up and back, the pelvis down, and elongate the abdomen.
Exhale the arms down. Repeat 3 to 4 times, holding for four breaths
on the last repetition.
Finally, bring the hands back down alongside the foot. Shift
your pelvis side to side, exploring your range of movement in any
way that feels good. Then step your foot back and sit back on your
heels in childs pose, breathing into the belly and hip joints for a
minute or two. Then repeat the whole sequence on the other side.One
Last Suggestion
In all your cross-legged sitting postures, the hip sockets must
be higher than the knee joint, even if only a fraction of an inch.
Otherwise the psoas, along with the iliacus, which inserts with a
common tendon on the femur, works too hard to keep the lumbar spine
from collapsing as you sit up straight. That means you need to prop
the base of the torso so the weight of the femurs falls away from
the pelvis. Keep the joints open, the inner thighs and lower belly
receptive, and your posture effortlessly upright and alert. Then
the nervous system can find the state of deep relaxation and
simultaneous alertness that characterizes inner stability in body,
breath, and mind.The internal awareness that develops through yoga
is the most important tool for learning to release thepsoas. And
releasing the psoas will bring new freedom, ease, and structural
integrity to your yoga practice.It can be difficult at first to
access the subtle sensations of the psoas. Buried in the body,
engaged in habitual patterns of holding (especially when youre
sitting or standing), and deeply linked to your emotions, the psoas
is best approached with quiet attention, patience, and
perseverance. Awareness is the first key. Like a flashlight that
illuminates the contents of a dark closet, you can use your
attention to clarify and define each sensation in your
core.Constructive Rest PositionRather than trying to instantly
correct all the imbalances and habitual compensations youve
developed throughout your life, well begin by simply releasing the
psoas in a posture called constructive rest position. In this pose,
you dont need to perform any muscular action to release the psoas.
Gravity will do the work.To take constructive rest position, lie on
your back, bend your knees to about 90 degrees, and place your feet
on the floor in line with your hip sockets, 12 to 16 inches from
your buttocks. Be careful not to flatten or exaggerate the curves
in either your lumbar (lower back) or cervical (neck) spine. Rest
your hands and forearms on your rib cage, on your pelvis, or by
bringing them to the floor as in Savasana.Now that youre in
position, shift your awareness to the support of your bones. Begin
by sensing the weight of your bones sinking down toward the floor.
Take note of any part of your skeleton that feels as though it is
suspended, any place where the muscular contraction prevents the
bones from surrendering to the pull of gravity. As your psoas
continues to release, the distribution of weight will start to feel
increasingly even throughout your body.Active Supine StretchOnce
youve begun to understand the skeletal position and internal
sensations that accompany releasing the psoas, you can move on to
more actively lengthening the muscle. Starting from constructive
rest position and keeping both knees bent, bring your right upper
thigh toward your chest. Gently hug your right leg toward your
trunk.Be very careful not to curl your pelvis up off the floor as
you move your right leg; the pelvis should remain aligned with the
trunk. Sensing into your flexed right hip and softening in the hip
socket will help free the right thighbone.Youre now ready to
stretch your left psoas. Very slowly walk the left foot farther
away from the hips. As the leg extends, keep your awareness on the
front of the left hip socket, releasing any psoas tension you
notice there. Once you begin to sense the psoas lengthening, follow
the sensation all the way up the muscle to its attachment at the
12th thoracic vertebra, located behind the center of your solar
plexus.To amplify the stretch, push your right leg against your
right arm as though you were gently kicking up toward the sky. At
the same time, resist the push of the leg with your clasped arms.
After a few moments, change sides.Dont continue this pose if you
experience pain or tension in your lower back. Instead, immediately
go back to constructive rest position and relax, allowing gravity
to release your psoas again.The Ultimate StretchAll variations of
the lunge (sometimes called runners stretch) and Pigeon Pose are
excellent for stretching the psoas, but for many students the best
is a modifiedPigeon Pose(Eka Pada Rajakapotasana). When you stretch
one leg out in front of you and one behind you while keeping your
pelvis stable, you isolate the stretch in the psoas and iliacus
muscles attached to the back leg.To come into this pose, start by
kneeling on all fours. Swing your right knee forward onto the floor
between your hands, releasing and rotating the right femur within
the right hip socket, and bring your right buttock toward the
floor. At the same time, extend your left leg straight back behind
you. Make sure you keep your hips level and squared to the front.
If necessary, place a firm bolster or pile of blankets under your
right sitting bone to keep your pelvis level and supported. Dont
bring your right buttock to the floor by torquing your right hip
farther forward or farther toward the floor than your left.This
posture stretches your left psoas. As you continue to extend back
through your left leg, check again that you are keeping your pelvis
facing squarely forward. If the pelvis torques, youll lose the
psoas stretch, and you may also compress or overtwist the lower
back. If youre stretching properly, you shouldnt feel tension in
your lower back. The release and stretch should begin where your
psoas crosses your hip at the front of the joint, and you should
feel an upward extension through both the front and back of your
trunk. The line of your body should form a continuous arc, with no
abrupt angles.Seated PosesNow that youve discovered how it feels to
release and lengthen your psoas, well use a simple cross-legged
posture to illuminate the proper use of the psoas in seated
asanas.Sit on a firm, folded blanket, with your feet and lower legs
off the blanket. Bend your right leg and draw the heel toward your
left inner groin. Similarly, bend your left leg and draw the heel
toward your right shin. If either of your knees feels strained or
if one knee is higher than the other, support that knee by placing
a rolled towel or blanket or bolster under the knee or thigh.Begin
to notice where the weight of your torso grounds through your
pelvis into the floor. Does most of your weight fall behind your
sitting bones, or in front of them? If you sense your weight
grounding directly through the bones, refine your questioning. Is
your weight more on the front of the bones or the back? Lift your
sitting bones off the blanket and pull back on the muscles of the
buttocks, so that when you lower down again you shift more firmly
onto the front of your sitting bones. See if this action provides a
more effortless base of support for your spine, rib cage, and
head.To align your pelvis properly, you may have to raise your
sitting bones by placing flat, firmly folded towels or blankets
under your buttocks. When you get all your props placed correctly,
youll be on the front of your sitting bones, with your knees lower
than your hip socket. This relationship between knees and hips is
critical in all seated postures because it allows your psoas to
open at the front of the hip; in turn, this opening allows a
release of tension throughout your legs and lower back. As the
weight of the body releases down through the bones, it grounds into
the earth, and a subtle sensation of support rebounds upward.When
your pelvis is stable and your skeletal structure is free to align
properly, sitting feels effortless. You shouldnt have to use
muscular tension to hold yourself upthrusting your chest forward or
pulling your shoulders back to lengthen your trunk. If you feel as
though your spine collapses without these actions, if your weight
is still placed behind your sitting bones, or if your knees are
still higher than your hip sockets, continue to add towels or
blankets until you find the sensation of support that accompanies
proper alignment.If you still dont feel this support even though
youre aligned properly, try shifting your weight slightly forward
through your hip sockets until you feel a release at the core of
your body. At first, this release may feel a little unsettling. You
may even experience a subtle fear of falling. As the psoas lets go,
you are shifting from a familiar feeling of controlling your
posture with muscles to an unfamiliar feeling of relying on your
skeleton for support. Since its new, the sensation may feel a bit
scaryor you may feel relief as you let go of unnecessary muscular
contraction.Standing ReleaseMaintaining a released psoas can be
challenging in standing postures. Biomechanically, standing on two
legs is a very complex task, and many of us have developed
habitualbut less than optimalpatterns of muscular contraction to
help keep us upright. Fortunately, theres an excellent exercise
that allows you to discover what it feels like to relax your psoas
while standing. Take a block or thick book and place it 12 to 16
inches away from a wall. Stand on the block or book with your left
foot, supporting and balancing yourself with your right hand on the
wall. Let your right leg and foot hang completely released. Gently
swing this leg back and forth like a pendulum, taking care not to
let the trunk bend or twist as your leg swings. (If your pelvis is
torquing, youre going beyond the released range of motion of your
psoas.) See if you can sense the pendulum movement deep within your
torso; it should begin at the very top of your psoas at your 12th
thoracic vertebra, behind your solar plexus.