All About The Psoas Part 2
All About The Psoas Part 2
In getting materials for Part 2 of my psoas series, I found a draft from 2021 (!) where I intended to write about the ‘muscle with the funny name that does so much’. As I described in Part 1, I see the psoas as a weathervane for emotional state in the body.
This article covers beginner exercises to become aware of the area around the psoas.
The final article in the series will describe my favorite tools for manual release of the psoas.
All About The Psoas Part 2 – Beginner Exercises
PELVIC ROCK:
Lay down on a firm surface like yoga mat on floor, or massage table. Hug knees to chest. Notice how the low back presses into the floor.
Lay down on a firm surface like yoga mat on floor, or massage table. Hug knees to chest. Notice how the low back presses into the floor.Set the feet down, knees bent.
Notice how there is now a tiny air space under your low back.
This is the area you want your awareness in for this exercise.
*You may find it easier to feel this exercise by placing both hands on your abdomen.
1- Rock the pelvis forward, increasing the amount of space under your low back.
2- Now do the opposite. Rock the pelvis backward, pressing the low back into the floor
Now inhale into position #1, and exhale into position #2.
Repeat this for 2-5 minutes.
*If yourlow back is in an active spasm spate, try this very gently, for short duration. Your goal in this scenario is to introduce the tiniest range of motion into this area to avoid a ‘locking up’ of the body.
ADVANCED PELVIC ROCKING: The Clock Exercise
Imagine a clock face on your abdomen. The center is your bellybutton.
Now imagine a marble at the belly button.
Roll it to 12 o’clock, 3, 6, 9 and back to 12 (clockwise).
Now go the other way (counter clockwise)
Bonus: Rock from 9 to 3, 12 to 6 and figure 8s
Both of these exercises bring awareness into the pelvic region.
Beyond the material plane, increased awareness in this region can facilitate:
-Psoas release
-Somatic release for sexual trauma
-Pelvic floor rehabilitation
-Low Back pain release
-Increased fertility
-Easeful elimination (helpful for constipation)
From a chakra standpoint, dropping your awareness into this region (the lower chakras) is one of the best ways to get grounded into your body.
This is also one of the benefits of belly breathing in yoga.
{For advanced study in this area, look up Mantak Chia’s practice of ovarian breathing which can assist fertility, as well as general health.}
CAT-COW
Cow Pose
Cat Pose
Pay particular attention in the Cow phase of softening the belly—let the belly hang down.
Poses which can affect the psoas are hip flexors and quadriceps so while Cat/Cow is not a literal psoas release, you can release the surrounding area which may affect the psoas if you cannot tolerate manual work on the psoas (subject of the 3rd article).
KNEELING LOW LUNGE
KNEELING LOW LUNGE SIDE BEND
For more sensation, tighten the glute of the back leg while leaning into the front leg.
Introduction to the Psoas here
Namaste,
Catherine
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Catherine Tingey
Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
About the Author
Catherine Tingey+ Entrepreneur, yogini, designer, award-winning filmmaker, personal trainer and former marathon runner. She left a career in finance to start her own business and along the way, became a yoga teacher. She has been practicing yoga for 33 years and teaching privately for 13 years.
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