Gruninger: Yoga Therapy …The Psoas Muscle

Submitted by Carol A. Clark
on July 16, 2022
- 7:59 pm

By JACCI GRUNUNDER, MS, C-IAYT
Los Alamos

The Psoas muscle is one of three muscles that holds your upper and lower body together. Gluteus maximus and piriformis are the other two. The Psoas muscle attaches either at your Thoracic 12 or Lumbar 1 vertebrae, down through Lumbar 2,3,4 and 5, crosses over the pelvis and attaches (along with the iliacus) at the lesser trochanter on the inside of the upper femur or thigh bone.

The Psoas is a strong muscle that allows us to stand upright, walk, run and do a myriad of other movements in our day to day life.

The psoas/iliacus complex is often referred to as the hip flexors. This complex is like a filet mignon. In fact, when you order filet mignon, you are ordering the part of the cow considered the hip flexor. Juicy right?

If your psoas is too tight or overstretched, it can cause a number of movement problems. If it is too short, it can pull your pelvis forward (anterior tilt) and compress the vertebrae of your spine and create back pain. If the psoas is weak and overstretched, it can pull your pelvis down and flatten your lumbar spine. This too can cause pain and instability in the front of the hip. You can even be overstretched and tight (swayback).

Assessing your Psoas

One way to assess your psoas is by paying attention to how you stand. The spine has two types of curves – kyphosis (slight flexion in the thoracic spine) and lordosis (slight extension in the lumbar spine). Take a look or have someone else take a look, to note the position of your pelvis—if you were to draw a line along your pelvis from back to front, that line should be pretty straight. If the line tilts downward, your pelvis is anteriorly tilted (toward the front of your body) and your psoas may be short and tight. If the line runs upward, your pelvis is posteriorly tilted (toward the back of your body) and your psoas may be overstretched and weak.

Of course, it’s always more complicated than what is going on with one muscle. Weak abdominals and tight gluteus medius can also influence the length, strength and tightness of your psoas muscles as well. However, this is a start to just acknowledging your psoas and how your pelvis is sitting.

If you find your psoas is tight, you might try these two movements to stretch the psoas.

Knee down lunge

Start in table (all fours) position.
Come onto your fingertips or place your hands on blocks.
Lift the sternum and step your right foot forward between your hands so your knee is over your ankle.
Stay here or slide your left knee/leg back to a long angle.
Gently press your hip forward as you lift your sternum, eye gaze at the horizon, shoulder blades down the back.
Stay here for 6-10 breaths, softening into the posture.
Repeat on the other side.

Leg Hang (for iliacus and psoas)

Lie down on the edge of your bed or a table with your legs dangling, feet off the floor.
Inhale and draw your right knee into your chest allowing the left leg to hang.
Breathe into sensation for 6-10 breaths.
Slowly release and repeat on the other side.

If you think your psoas is weak try Upward Boat Pose (start with the modified version)

Upward Boat Pose (modified)

Start in a seated position with your feet on the floor in front of you, hands on your knees.
Inhale and lengthen your spine, exhale and draw the navel in slightly as you begin to lean back 2-3 inches.
Lift your arms to shoulder height, fingers reaching forward.
Press your feet into the floor and then “drag” them toward the pelvis for more engagement.
Keep the sternum lifted, no pressure on the lower back.
Take 6-10 breaths and then return to the starting position.

Upward Boat Pose (traditional)

Start in a seated position with your feet on the floor in front of you, hands on your knees.
Inhale and lengthen your spine, exhale and draw the navel in slightly as you begin to lean back 2-3 inches.
Lift your arms to shoulder height, fingers reaching forward.
Lift your feet off the floor and in line with your knees.
Keep the sternum lifted, no pressure on the lower back.

Take 6-10 breaths and then return to the starting position.

Next month we’ll look at the psoas as our emotional center and its connection to the vagus nerve.

Jacci Gruninger is a Certified Yoga Therapist, Thai Yoga Massage Therapist and Focusing Coach. She has been teaching for mora than two decades and spent 12 of those years training yoga teachers for the Pranakriya School of Yoga Healing Arts. She helps clients manage the ups and downs of life with yoga, meditation, breathwork and bodywork. Her Yoga Therapy Center is at 190 Central Park Square #212. For her in person and online teaching schedule and other services, visit www.yogawithjacci.com.

Psoas/iliacus muscles. Courtesy image