Although the psoas is one of the most critical muscles in the body, it is also one of the most misunderstood.
Where is the psoas?
Many people 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, you'd have to remove the intestines, other digestive organs, and the female reproductive organs to see the muscle in the very back of the abdomen.
It continues down and forward, crossing the outer edge of each pubis, then moves back again to attach to a bony prominence of the inner upper posterior femur (thigh bone) called the lesser trochanter.
Along the way, the psoas picks up its synergist, the iliacus, which originates on the ilium and joins the psoas on its route downward to attach to the femur. The two muscles work so closely together that they're usually referred to as one, the iliopsoas.
What does it do?
Here are just some of the functions of the psoas:
1. It connects the upper body to the lower body, the outside to the inside, the appendicular to the axial skeleton, and the front to the back, with its fascial relationship. It is also one of the core muscles.
2. Combined with the iliopsoas muscle, the psoas is a major contributor to hip joint flexion (in a supine position or standing).
3. It stabilises the lumbar spine when in a sitting position.
4. The psoas muscle also works with the hip flexors to elevate the upper leg towards the body when the body is static or to pull the body towards the leg when the leg is in a fixed position.
Without the psoas muscle, we could not walk or remain upright. Very few movements we make daily do not involve the contraction or extension of this muscle.
What are some signs of an imbalanced psoas?
1. Leg length discrepancy
2. Knee and low back pain
3. Posture problems
4. Constipation and digestive issues
5. Menstrual cramps
6. Exhaustion
7. Shallow breathing
The psoas muscle is also known as the fight or flight muscle. It is linked with the vagus nerve and, therefore, the parasympathetic nervous system. This system controls specific body functions such as digestion, heart rate and immune system. However, these functions are involuntary and autonomic, meaning you can't consciously control them.
When we yoga teachers talk about trauma and emotions being stored in the hips, this is what we are getting at. Your psoas muscle will tighten and tense with stress and trauma, whether this is a long-term daily issue or a sudden startle. The psoas will respond quickly and hold on to tension.
According to the psoas specialist Liz Koch, author of The Psoas book: "It is an organ of perception composed of bio-intelligent tissue that embodies our deepest urge for survival..... The psoas is so intimately involved in such basic physical and emotional reactions that a chronically tightened psoas continually signals your body that you're in danger, eventually exhausting the adrenal glands and depleting the immune system."
How does it relate to the subtle body?
The psoas corresponds to the first three chakras: Muladhara, Svadhisthana and Manipura.
Koch believes that by cultivating a healthy psoas, we can rekindle our body's vital energies by learning to reconnect with the universe's life force. Within the Taoist tradition, the psoas is considered the seat of the soul and surrounds the lower "Dan tien," a major energy centre of the body. A flexible and strong psoas grounds us and allows subtle energies to flow through the bones, muscles and joints.
Koch writes, "The psoas, by conducting energy, grounds us to the earth, just as a grounding wire prevents shocks and eliminates static on a radio. Freed and grounded, the spine can awaken".
How can we support a healthy psoas muscle?
1. You may have heard, 'sitting is the new smoking...' It certainly does the psoas no favours whatsoever. So take breaks from sitting. If you have to sit for long periods for work or otherwise, try to take breaks and walk around at least every hour to avoid a tight psoas muscle.
2. Practice gentle yoga asana (my scrappy class plan is below!)
3. Enjoy a professional therapeutic massage.
4. Add support to your car seat or chair if you cannot avoid prolonged sitting.
5. Release stress and past traumas.
6. Be aware of your posture.
7. Bring conscious awareness to your psoas through breathing and meditation.
After reading my post, I hope you feel better acquainted with your psoas muscle!
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