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A while ago I had a yoga teacher who would often correct my standing posture at the start of class.
He would relentlessly, so I thought, urge me to draw my stomach in, and pull my shoulders back.
On occasions he would use his hands to firmly mould my shape like builders’ putty. I remember
thinking, "Jeez, we haven’t even started, and already I’m not doing it right!" by Alison Keane

Once in correct alignment, my body felt tight and uncomfortable. I wondered how I’d ever be able to do the ‘real stuff’ if I couldn’t even stand on the mat properly. Looking back, I realise that in my rather egocentric way, I’d been right. Proper alignment enables a fuller experience of yoga’s physical, mental and spiritual benefits. It also protects the body from unnecessary strain and injury.

Primary muscles and related soft tissue used to keep us upright also affect our ability to do yoga postures (asanas), particularly backbends. If you cannot experience good form in an upright standing pose (steadiness and comfort as it’s described in yoga texts), then other postures – ranging from a simple standing side bend to the more demanding Hanumanasana (Side splits) – will feel tight, compromised or simply dificcult to do.

One of the most important but lesser known postural muscles is the psoas. The psoas (pronounced ‘so-az’) is the deepest and largest core muscle of the body. It consists of a wide muscle band originating on each side of the body and transverse processes of the lumbar vertebrae and the 12th dorsal vertebra.2 From here, it passes down each side of the front of the pelvis, in from the hip sockets, and then inserts on the lesser trochanters, which are small bony protuberances on the inner sides of the upper thigh bones.

The psoas is a prime hip flexor. It lifts the front leg as we walk, and is particularly engaged when we climb. As well, it assists in thigh rotation and adduction, and in a partnership balance with the large abdominal muscle, rectus abdominus, it maintains the natural lumbar curve, pelvic alignment, and a generally upright stance. As well as linking the trunk to the legs by means of its spinal origin and insertion on the thighbone, the psoas is also attached by its connective tissue to the crura, or lower aspect of the diaphragm. Working with the diaphragm, it acts as a hydraulic pump of sorts to promote deep breathing and increase blood circulation.

Perhaps the most important role of the psoas is as muscular support for the lumbar plexus, a network of nerves which originate in the spinal cord and impacts on the wellbeing of the body’s digestion and elimination systems. Unlike muscles such as the hamstrings, whose nerve endings readily inform us when they’re being worked, the psoas is hard to get to know. This is because it’s situated deep within the body behind the abdominal organs.

Psoas – the postural muscle

When toned, this deep internal muscle has much to offer everyday posture as well as the upright standing pose in yoga known as Tadasana or Samasthiti. Anatomically, the shoulder, hip and ankle joints should generally be aligned vertically so that the weight of the body is transmitted to the feet in a straight line. A lengthened psoas muscle is part of a team of hip and thigh muscles holding the pelvis vertical while drawing the buttock bones downward.

This action enables the hips to extend, ideally to about 180 degrees. In yoga, if we lengthen the psoas before deepening into a posture, this draws the abdomen or, more specifically, the rectus abdominus muscle inwards. This in turn lengthens the lumbar spine and creates width across the collarbone. In side bending and twisting postures in particular, this helps to prevent back injury, especially to the tiny facet joints of the spine. The psoas maintains vertical alignment in inversions and creates length along the front body in forward bends.

In yoga, as in everyday life, one of the most common incorrect postures caused by a tight and weak psoas can be seen in forward rotation of the pelvis. This is usually accompanied by slack abdominal muscles which allow the abdominal organs to tip forward out of the protective pelvic basin. The ribcage is also pulled downward. This affects diaphragmatic breathing and places a lot of strain on the lumbar extensor muscles. Over time, backache and injury result.

Gauging a healthy psoas muscle

To check the tone of your psoas muscle, try standing about 5cm from a wall, facing outwards with the back of the head, shoulders and sacrum against the wall. If there is a wide gap between the wall and the lower back, that is, you can slide your hand between the two without touching the lower back, it could be that your psoas muscle needs some attention.3 Another way to determine whether the psoas is tight is to stand upright and swing one leg back behind you. In normal mobility, it should be possible to do this without overarching the lower back.

Another exercise to determine the health of this deep-seated muscle is by sitting on a high bench with your legs dangling, the thighs mostly supported by the bench. Cross your arms up high and away from your chest, hands resting lightly on the top of the elbows. It’s important to keep the arms in this position to isolate the action of the psoas, and to prevent other muscle groups engaging. Keep the pelvis stable as you lift and lower one bent leg, then the other. It is the psoas muscle at work here.

Since my early days of Tadasana I now •nd it useful to lengthen and release the psoas muscle before yoga, and in particular before poses requiring contraction of this muscle (see psoas •oor exercises). This is because in subsequent strength work, other muscles may overwork to compensate for tight, weak psoas, which may cause back strain.

The psoas and yoga

Yoga is one of the best ways to lengthen and strengthen the psoas muscle. It’s a mutual relationship however! Attending to the subtle sensations involved in stretching the psoas, and the stronger ones felt when it is contracting, can with awareness transform a yoga practice.

In yoga, the strength capacity of the psoas helps to maintain postures that require hip flexion. Standing upright and with the pelvis stable, a contracted psoas muscle assists in holding the hip flexed at a 90-degree angle. It is this action which helps to support correct pelvic and spinal alignment in the standing balance, Utthita Hasta Padangusthasana (Extended hand to big toe pose) and the Seated Boat Pose (Navasana). In the latter, which is also considered an abdominal strengthener, it’s important to keep the top part of the breastbone lifted to maintain a stable relationship between the diaphragm and the psoas, and to avoid undesirable lower back flexion.

Psoas and the yoga lunge

In yoga there are many ways to experience the work of the psoas muscle. In Warrior Pose (Virabhadrasana) the psoas lengthens, provided that the trunk is vertical and the hips, ideally, are square. As a preparatory stretch for Warrior Pose, lunge deeply so that the back heel lifts off the ground. Hold here for 8-15 breaths, drawing the tailbone down to maintain stability in the pelvis. Keep the back leg straight.

To work the psoas and its companion hip flexor, the iliacus (which together are known as the iliopsoas), lunge deeply with the back knee on the ground. Bring this knee inward, letting the heel fall out. Draw the tailbone down and as you do, move the ribs on the same side away from the hip to deepen the stretch. You may need an arm support to balance here as the upper body bends to the opposite side.

Another interesting hip flexor stretch to lengthen the psoas and prepare the body for Warrior Pose comes from the posture and flexibility (P&F) stretching technique originated by Kit Laughlin. In his book Stretching and Flexibility, Laughlin describes a wide lunge that starts with the back knee on the ground. Then, keeping the hips square and the torso vertical, rest the hands on the front knee with arms extended and slowly lift the back knee, straightening the back leg as much as possible whilst keeping the back foot grounded. Try not to let the hips rise any higher off the ground. To further deepen the stretch, contract the muscles of the front hip as though dragging the whole back leg forward, but again without moving the back foot. As this is a form of isometric contraction (that is, muscles work but there is no movement), the lunge position doesn’t change – the front and back feet remain in the same position. As this is a form of isometric contraction (that is, muscles work but there is no movement), the lunge position doesn’t change – the front and back feet remain in the same position.

The splits, backbends and the psoas

The lunges and warrior poses help to prepare the hip flexors for more challenging asanas such as Hanumanasana (Splits) and yoga backbends. In Hanumanasana, again good form in the hips and trunk is important. It is the combined lengthening action of the psoas and the primary hip flexor, rectus femoris that maintains extension of the back leg in this posture. Be aware of the location of any limitation, to determine whether one of these muscles is tighter than the other. If a restriction is felt deep in the hips and ligaments, it is more likely a tight psoas or perhaps a ligament. Tightness in rectus femoris is felt in the centre and outside thigh. In Hanumanasana, the psoas assists in lengthening the lumbar spine to hold the trunk vertical. As in the upright standing pose, but working more strongly, it also enables its reciprocal partner, rectus abdominus, to tighten and draw the internal organs deep into the abdominal cavity, preventing them from hanging forward.

Backbends such as Ustrasana (Camel pose) and Urdhva Dhanurasana (Upward bow/Wheel pose) all gain from lengthening the psoas muscle beforehand. Supta Vajrasana (Sleeping thunderbolt pose) will stretch both the psoas muscle and the rectus femoris, provided that the tailbone is tucked downward, the lower ribs pulled in, and the knees are drawn down and away from the hips. As the psoas releases, the lower back relaxes and lengthens and the thoracic spine straightens to enable the body to fold back.

The secret of the psoas revealed

It’s often thought that firm abdominal muscles protect the lower back. They do of course, but not on their own. Weak, tight psoas muscles may also be implicated in back pain and, in the case of bilateral imbalances, strain on the lumbar’s tiny facet joints. Some manual therapists believe that a tight psoas may also contribute to neck, upper back and shoulder tension because it puts strain on the twelfth dorsal vertebra which is also an attachment point for the upper body’s large trapezius muscle.6 If the psoas muscles are constantly restricted, tightness may also be felt in the hamstrings, calves and gluteals in the buttocks. Because it is situated close to the abdominal organs, a tight psoas may put pressure on the body’s digestive, elimination and reproductive systems, affecting general wellbeing.

We weaken the psoas muscle just by living in today’s busy world. It loses its tone through everyday activities such as computer and desk work, and driving. Prolonged exercise such as running, team sports and bodybuilding without thoughtful and adequate post•exercise stretching also strains this muscle. Stress pulls the shoulders defensively forward and drops the diaphragm down out of correct alignment in the chest cavity. As well as compromising the breath, this weakens the psoas through its soft tissue connection with the diaphragm.

It’s not difficult to see why the psoas has been described as the keystone of a balanced, well-organised body. But it is in maintaining the health of the pelvis that this muscle has perhaps the most significance in yoga. The pelvis is said to house the site of the divine cosmic force known as kundalini. When awakened at the base of the spine, this energy uncoils like a serpent, forcing a passage up the spinal column to the crown, and activating secretion of the pineal gland. When the kundalini energy reaches the crown, the yogi is said to have attained supreme bliss, or enlightenment.

Yoga, of course, is not just about the body, and it is possible to become overly preoccupied with our muscles and what they do. Knowing what the psoas muscle is and what it does may not speed up our journey towards enlightenment. Neither perhaps will consciously lengthening and strengthening it. However, experiencing the subtle sensations involved in working this overlooked muscle may entice consciousness away from the incessant thoughts of a busy mind, into the still cellular awareness of the whole body.

It can feel really good ‘being in one’s body’ rather than just in the head. And of course, there can also be some unique physical benefits in getting acquainted with the psoas. These days I don’t get poked and prodded so much when I stand in Tadasana. It also feels really good to stand tall and enjoy it!

Floor postures to lengthen and strengthen the psoas muscle

Lie on your back with the legs bent, feet hip width apart. Take time here to relax
the lower back and, as you do, notice the lumber region becoming heavier. Eventually, it will release and lengthen. Lift one leg off the ground and hold
the knee with both hands while keeping the arms straight. Holding the pelvis
stable, slowly straighten the other leg to the floor. Hold here for a few breaths. 
Try the other side. try this again on both sides, this time bending the arms to draw the knees as close to the chest as possible. Hold the pelvis stable while doing this to maintain the neutral lumber spine.

                                                                   

Still lying on your back, maintain the natural lumber curve and keep the pelvis steady. On an inhalation raise both arms overhead. The weight of the arm here stretches the upper psoas, promoting a deeper breath. You may also try this with the legs extended. In that position, the heals and big toes need to be side by side








If you are able to feel the stretch in front of the groin and still breathe comfortably, begin to work on strengthening the psoas. Still lying down, relax the lower back, keep the pelvis stable and straighten one leg to the floor and then raise this leg off the ground about 30cm. Lower and raise the leg without it touching the floor. Do not go any higher off the ground. A a variation, move the straight leg from side to side just off the ground.






For a posture that lengthens the psoas while also lengthening the muscles of the back, begin in an all fours position. Engage the abdominal muscles to help brace the back and extend one leg parallel to the ground while keeping the hips square to the floor. Hold here for eight breaths. Lower the leg and change sides.

First published in Australian Yoga life magazine.
Available from newsagents or direct www.ayl.com.au

The writer Alison Keane is a yoga and mindfulness educator and lifestyles guest speaker.
For more information about Alison visit www.yogamovesbrisbane.com or email
info@worklifeplay.com.au