FIVETHINGS YOGATEACHERSSHOULDKNOWABOUTTHE PSOASMAJORBy Dr. Libby Hinsley PT, C-IAYT

C l i c k h e r e f o r t h e p s o a s s o o t h i n g p r a c t i c e v i d e o

The psoas major

muscle lives in the

center of your body.

There’s one on each side of the

body, spanning from the

transverse process of your

lowest thoracic vertebra (T12),

then attaching to each lumbar

vertebra and disc, travels

through the pelvis, and ends at

the lesser trochanter of the

femur, which is deep in the

inner groin.

#1. WHERE IS IT AND WHAT DOES IT DO?

Its' functions are to help flex thehip, and to help stabilize the

lumbosacral region.

In modern humans, the psoas major is oftenadapted to a short position, and/or it can holdexcess resting tension.

In the absence of adequate core stability and hipstrength, the psoas major is often heavily over-burdened, over-taxed, and exhausted.

The psoas major is also very sensitive to stress,and is active in our central nervous system’s fearresponse. When we live with chronic stress (whodoesn’t?), psoas really feels it.

It’s special because it crosses somany joints!

That gives it an ability to largely shape the overallgeometry of your body, impacting ribcage, spine, andpelvic positioning, and how your femur bone meets upwith the acetabulum on each side. 

#2. WHY IS IT SO SPECIAL?

"The psoas major is often heavily over-burdened,

over-taxed and exhausted"

Sitting.Slouching.Stressing.Not moving.

It’s a badcombo.

#3. WHAT DAILY HABITS NEGATIVELY AFFECT THE PSOAS?

Your psoas major wants to go to the spa.

It wants rest and support.

It needs a break. 

Usually, when people think their psoas musclesare tight, they spend a lot of time stretchingthem. This is, in most cases, not a helpfulapproach.

It’s counter-intuitive, but what the psoas wantsis for you to stop making it work so hard, andstop pulling on it.

Instead, improve the strength of the muscles thatthe psoas has been bailing out all these years -namely, your abdominal muscles, and your butt. 

The psoas wants you to stop being a

mother tucker and a rib thruster.

Chronically tucking your tailbone and thrustingyour front low ribs forward is a recipe for (andoften a result of) a short psoas.

#4. WHAT DOES THE PSOAS WANT/NEED THAT IT’S NOT GETTING?

#5. HOW CAN YOGA PRACTICE BE MORESUPPORTIVE FOR PSOAS HAPPINESS?

"As part of a well-functioning team, the psoas is much happier".

Use your yoga practice to encourage psoas major to relax through passive releasetechniques, such as the constructive rest pose.

Work on waking up your sleepy butts that have been inhibited by that always-contracted psoas in the first place. Develop a better connection between thebrain and the butt, so its recruitment becomes automatic.

Gently work to improve the abdominal muscles ability to control the trunk, sopsoas doesn’t have to do all that work alone. As part of a well-functioning team,the psoas is much happier.

Improve awareness of your habitual pelvic position and ribcage position to invitethe psoas to adapt to a normal length.

Lastly, maybe do a little stretching for the psoas. But honestly, this is the leastimportant part.

Through reciprocal inhibition, the psoas gets the message to let go.

ABOUT LIBBY

As a Physical Therapist and a Certified Yoga Therapist, Ihave been teaching yoga for 16 years, and practicing

Physical Therapy for 9 years. I love how this combinationallows me to blend biomechanics with a commitment to the

inner experience of yoga.

Join Anatomy Bites: my membership program foryoga teachers who want to learn to read bodiesso they can offer safe and accessible yoga classes- even when there are many varying levels ofability in the room.

Want to learn anatomy in bite-sizedand accessible chunks?