Psoas Muscle of the Soul

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I was delighted when I first came across Liz Kochs amazing work because it confirmed

much of what Id been intuiting on my own. I had begun to open and close my yoga

The Psoas: Muscle of The SoulPOSTED ON MARCH 23, 2011 BY DANIELLE PROHOM OLSON

30

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practise with hip opening pos es with the specific intention of releas ing tension in my psoas

and hip flexors. Id breathe and imagine tension flowing out of constricted muscles to be

released as energy into the torso.

It worked, Id feel my body s often yet somehow grow stronger.

Reading Liz Koch I instantly realized what I was doing by learning to relax my psoas I

was literally energizing my deepest core by reconnecting with the powerful energy of the

earth. According to Koch, the psoas is far more than a core stabilizing muscle; it is an

organ of perception composed of bio-intelligent tissue and literally embodies our

deepest urge for survival, and more profoundly, our elemental desire to flourish.

Well, I just had to learn more. Here is just a sprinkling of the research that Liz Koch and

others have uncovered regarding the importance of the psoas to our health, vitality and

emotional well-being.

The Psoas muscle (pronounced so-as) is

the deepest muscle of the human body

affecting our structural balance, muscular

integrity, flexibility, strength, range of

motion, joint mobility, and organ functioning.

Growing out of both sides of the spine, the

psoas spans laterally from the 12th thoracic

vertebrae (T12) to each of the 5 lumbar

vertebrae. From there it flows down through

the abdominal core, the pelvis, to attach to

the top of the femur (thigh) bone.

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The Ps oas is the only muscle to connect the spine to the legs. It is res pons ible for

holding us upright, and allows us to lift our legs in order to walk. A healthily functioning

psoas stab ilizes the s pine and provides support through the trunk, forming a shelf for the

vital organs of the abdominal core.

The psoas is connected to the diaphragm through connective tissue or fascia which affects

both our breath and fear reflex. This is because the psoas is directly linked to the reptilian

brain, the most ancient interior part of the brain stem and

sp inal cord. As Koch writes Long before the spoken

word or the organizing capacity of the cortex developed,

the reptilian brain, known for its survival instincts,

maintained our essential core functioning.

Koch believes that our fast paced modern lifestyle (which

runs on the adrenaline of our sympathetic nervous

system) chronically triggers and tightens the psoas

making it literally ready to run or fight. The psoas helps you to spring into action or curl

you up into a protective ball.

If we constantly contract the psoas to due to stress or tension , the muscle eventually

begins to s horten leading to a hos t of painful conditions including low back pain, sacroiliac

pain, sciatica, disc p roblems, spondylolysis, scoliosis, hip degeneration, knee pain,

menstruation pain, infertility, and digestive problems.

A tight psoas not only creates

structural problems, it constricts the

organs, puts press ure on nerves,

interferes with the movement of

fluids, and impairs diaphragmatic

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breathing.

In fact, The psoas is so intimately

involved in such basic physical and emotional reactions, that a chronically tightened psoas

continually signals your body that youre in danger, eventually exhausting the adrenal

glands and dep leting the immune sys tem.

And according to Koch, this situation is exacerbated by many things in our modern

lifestyle, from car seats to constrictive clothing, from chairs to shoes that distort our

pos ture, curtail our natural movements and further constrict our psoas .

Koch believes the first step in cultivating a healthy psoas is to release unnecessary

tension. But to workwith the psoas is not to try to control the muscle, but to cultivate the

awareness necessary for sensing its mess ages. This involves making a conscious choice

to become somatically aware.

A relaxed psoas is the mark of play and creative

express ion. Instead of the contracted psoas , ready to

run or fight, the relaxed and released psoas is ready

instead to lengthen and open, to dance. In many yoga

pos es (like tree) the thighs cant fully rotate outward

unless the psoas releases . A released ps oas allows

the front of the thighs to lengthen and the leg to moveindependently from the pelvis, enhancing and

deepening the lift of the entire torso and heart.

Koch believes that by cultivating a healthy psoas, we

can rekindle our bodys vital energies by learning to

reconnect with the life force of the universe. Within the Taoist tradition the ps oas is s poken

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of as the seat or muscle of the soul, and surrounds the lower Dan

tien a major energy center of 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 s tatic on aradio. Freed and grounded, the spine can awaken As gravitational

flows transfer weight through bones, tissue, and muscle, into the earth,

the earth rebounds, flowing back up the legs and spine, energizing, coordinating and

animating pos ture, movement and expres sion. It is an uninterrupted convers ation between

self, earth, and cosmos.

So, it might be worth it, next time you practice, to tune in and pay attention to what your

bio-intelligent psoas has to s ay.

POSTED IN THE BODY DIVINE

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Carol Horton

DECEMBER 7, 2011 AT 10:33 PM

Very interesting post. Makes a lot of sense to me. Thanks.

Reply

Danielle Prohom Olson

DECEMBER 8, 20 11 AT 6:36 PM

Thanks to you! I am a big fan. Your writing is always an inspiration

Reply

Robyn

JUNE 27, 20 12 AT 4:16 AM

Can you please elaborate on the direct connection from the psoas to the

reptilian brain?

Thanks!

Reply


JUNE 27, 2012 AT 3:22 PM

Hi there, I encourage you to investigate the work of Liz Koch who

has written extensively regarding the connection of the psoas with the

flight/fight survival response and reptilian brain.she is fasc inating!

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7/19

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Cheryl7487pratt12

JUNE 28 , 2012 AT 2:07 AM

Great post. I found Lizs work via internet several years ago too. Most of

my classes have some element of psoas release work. David Burcellis work

is great tooof course he studied with Ms. Koch. I cant wait to read more of

your blog.

Namas te

Reply

jen

JUNE 28 , 2012 AT 4:19 PM

Whoa! And now I unders tand why Im having trouble opening my front body

into camel pose! I always thought it was my quads. What a beautiful post-

thank you for s haring!

Reply

MaryAnn Reynolds

JUNE 29, 20 12 AT 1:00 AM

Reblogged this on The Well: bodymindheartspirit and commented:

Just discovered this blog and pos t on the psoas muscle, one of the deepest

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8/19

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muscles in the body as well as the most fascinating.

Reply

Susie Stephen (@longrunyoga)

JUNE 29 , 2012 AT 11:31 PM

Thanks for posting! The psoas is so important for runners too! Looking

forward to delving into the research now!

Reply

Amy Burnett

JUNE 30 , 2012 AT 2:30 AM

Powerful clarity about the psoas !

Reply

michelle

JULY 3, 20 12 AT 3:32 PM

do you offer any suggestions on poses that would relax the psoas ?

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JULY 3, 2012 AT 4:43 PM

My personal favourite to beg in practice is Apanasana (reclining

alternate knee-to-chest pose). Start with bent leg on floor, then move

into straightening the leg after you feel the psoas has released as far

it will go. Teamed with slow deep breathing, I can literally feel the

psoas release and lengthen in this pos ture. The trick, of course, is

NEVER to force, but to encourage relaxation. Breathe into the ps oas ,

hold at least 30 s econds if not longer. I also love squat (Malasansa

or Garland) and reclined Cobbler..for more info here is an article

written by Liz Koch for Yoga

Journal..http://www.yogajournal.com/practice/169/

Reply

michelle

JULY 9, 2012 AT 1:24 AM

thanks so much!

compassionyoga

JULY 8, 2012 AT 6:59 AM

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10/19

the bk - that makes me v happy :)

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.

Reply

Rob Martin

JULY 9, 2012 AT 9:59 AM

Dr. Rolf thought the psoas was the most important muscle in the body.

Reply

Lucy

JULY 15, 2012 AT 10 :54 AM

brilliant, thank you Ill be s haring this a lot

Reply

Dr. Dale H. Powers

JULY 20, 20 12 AT 5:14 AM

Great information.Understanding the mechanics of the s pine and the

proprioceptors that are monitoring movement.how the emotions p lay a part

in the reaction to fear (kidneys related to psoas)the constant check andbalance of the diaphragm to the psoas and/or the psoas to the diaphragm

Sacroiliac joint unstable creates muscles attempting to protect/guard

Psoas plays a major role hereleads to compressive forces on the spine

(discs then wear)Let alone the cranial aspect of temporal bones related to

the ilia and the occiput to the s acrum (see Dr. DeJarnette, D.O., Sacro-

occipital Technique)All great informationYour sharing leads to more

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11/19

Pingback: The Ps oas: Muscle of The Soul | Joi Dupre, LMT: Therapeutic Mas sage

@CarolHortonBks Thank-you for tweets!

On to Yoga PH.d.! 2 months ago

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wasn't enough space/time to focus on your

amazing essay...really enjoyed reading it!

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Kick-a$$ rev iew. Thanks! @yoginiblogger

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Are you serious enough for yoga?

bodydivineyoga.wordpres s.com/2013/01/2

9/21s2 months ago


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RT @eastendyogi: @yoginiblogger

YOGA BELLIES UNITE ! we can be

strong, healthy, flexible & curvy because

people understanding and therefore making conscious choices to enhance their

livesBlessings.Dr. Powers

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Patrick Bridgeman

FEBRUARY 4, 2013 AT 3:50 PM

Reblogged this on Patrick Bridgeman.

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Shackled and Crowned

FEBRUARY 4, 2013 AT 4:0 1 PM

This is fantastic information!

Reply

Buster Maxwell

FEBRUARY 8, 2013 AT 6:52 AM

Wonderful articleI have passed it on to some of my favorite bodyworkers

; ) Dr. Powers, your post was enlightening as well! May the blessings be *

Reply

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12/19

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candacerusling

FEBRUARY 9, 2013 AT 6:22 AM

Reblogged this on Beyond My Mat and commented:

A great blog post that I really enjoyed today.

Reply

inkazar


I dont know how I stumbled on this post but I was meant to. This answers

some nearly lifelong questions for me about my spine & general health.

Thank you.

Reply

Dr. John Faherty


love this article and your blog as well. I am always amazed when patients

who release the tension in their psoas, suddenly can do all those things they

could not do . I am now shifting my chiropractic services to animals and will

be excited to see the role this important muscle has on the quadriped

locomotion and sp ine.

Re ly

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13/19

Markku Tunninen MD, Physiatrist


Thank you for a great pres entation of ps oas!

Ii s eas y to agree your post,

but I would like to add, and further emphasizes the importance of the ps oas

even at the function or dysfunction of the upper lumbal nerve roots which are

forming, after leaving nerve root foramens, lumbar plexus within the psoas.

The lumbar nerve plexus is formed by the intercommunication of the anterior

divisions of the upper four lumbar nerves and a communicating branch from

the anterior division of the last thoracic nerve, the dors i lumbar nerve.

The psoas major is divided into a superficial and deep part. The deep part

originates from the transverse processes of lumbar vertebrae I-V. The

superficial part originates from the lateral surfaces of the last thoracic

vertebra, lumbar vertebrae I- IV, and from neighboring invertebral discs . The

lumbar plexus lies between the two layers.

The lumbar plexus is p laced in front of the transverse processes of thelumbar vertebrae (origin points of the psoas), but whats important the lumbar

plexus is placed and des cending to pelvis within the substance of the psoas

major muscle, between the superficial and deep part of the psoas.

A branch from the fourth lumbar and the fifth lumbar nerves form the

lumbos acral trunk, which connects with the sacral plexus .

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14/19

After leaving psoas lumbar plexus is dividing branches are: the

iliohypogas tric nerve , the ilioinguinal nerve, the genitofemoral nerve, the

lateral femoral cutaneous nerve, the femoral nerve, the obturator nerve, and

the accessory nerve. The access ory nerve is only in about 10% of people.

The ilioinguinal nerves are derived from the first lumbar nerve and a branch

from the twelfth thoracic nerve. The genitofemoral nerve is derived from thefirst and second lumbar nerves. The lateral femoral nerve cutaneous nerve is

derived from the second and third lumbar nerves. The obturator and femoral

nerves are derived from the second, third, and fourth lumbar nerves. The

accessory nerve is derived from the third or fourth lumbar nerves.

So psoas role is very important and a challenging one at functional

diagnostics and rehabilitation.

Reply

natamiraj

MARCH 5, 2013 AT 9 :06 AM

Reblogged this on natamiraj and commented:

YES!!! This is proven Liz.

Reply

buddhimind

MARCH 19 , 2013 AT 3:28 AM

Thanks for a s imple, informative and educational pos t. I will be s haring this.

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15/19

Namas te

Reply

David Scott Lynn (dslyoga)

MARCH 19, 20 13 AT 5:05 PM

Excellent Article, Danielle. Ive only today come across your blog for the

first time, and so far, Im very impressed.

Id like to add three things to your psoas article

Yet Id like to preface by saying the below points are not terribly critical for

someone who is reasonably healthy, with few or no structural, neuromuscular

or myofascial issues. If a person IS having such chronic problems, however,

it becomes more important to be more specific in ones approach to psoas:

1.) A lot of resistance to lengthening ps oas actually comes from the iliacus

muscles, which parallel the ps oas and have the s ame attachment in the femur.

Yet above, iliacus only cross es the hip joint, attaching to the inner bowl of the

pelvis, and not the spine. Thats important because if youre employing any

kind of visualization to release across the front of the hip region, or using

manual self-treatment in conjunction (or working with a therapist), then you

need to expand your focus wider to the entire pelvic bowl, to include the

iliacus. Thats because the iliacus sort of fills the entire inner pelvic bowl

out toward the sides of the hips. So it often needs attention as well.

Yes, iliacus will *tend* to stretch, release & lengthen when youre do ing the

same with psoas, yet being more conscious of iliacus working in concert with

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16/19

psoas helps a lot.

2.) Much psoas tension is the result of the psoas attempting to stabilize the

pelvis against over-shortening of the hip extens ors (gluteal & hamstring

muscles) and the lumbar flexors (rectus abdominus & obliques). As those

muscles chronically s horten (which happens a lot in sitting or running, for just

two examples) and therefore attempt to tuck the pelvis under (rotatingpos teriorly, one of THE WORST things most people can do), the ps oas

contracts to stabilize and/or counteract that pelvic tucking.

So, while the psoas might very well be causing a lot of problems, sometimes

the best therapeutic strategy is to thoroughly release the hip extensors &

lumbar flexors first, THEN go for the psoas. Actually, many times, the psoas

will substantially let go of its own tensions when the above mentioned

muscles start to relax & lengthen. So its often a LOT easier.

Unaddress ed tension in those muscles can als o explain why a persons

psoas (and iliacus too!) keep tightening up over and over again. Sometimes, in

more extreme situations, releasing the psoas without addressing the other

muscles will actually make a person WORSE because the over-shortened

psoas has been keeping the spine from traveling too far to the rear. Now the

spine goes WAY back, so the unaddressed muscles tighten up even more,

and the psoas now tightens up EVEN MORE, compounding the pressures inthe lumbar and hip regions!

3.) A lot of people mistakenly believe the psoas creates lumbar lordosis.

(Then they often call too much lordosis swayback which is, ironically, a

misus e of a slang term, leading to a lot of misdiagnoses .) I think this is

VERY incorrect. The psoas does anteriorly (forward) tilt the pelvis, which, all

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17/19

other things being equal, COULD cause the lumbar spine to curve forward.

However, if you look at a profile or side view of the psoas, youll see that

when psoas contracts, it actually shortens across the vertebrae, pulling each

vertebrae towards each other, compressing the discs (as mentioned by Dr.

Powers, in an above comment). This has the effect of REDUCING lumbar

curve (causing flat-back, or lumbar kyphosis), not increas ing it (which

would be lumbar lordosis, and increase in lumbar curve).

OKAY, just thought all that s hould be made clear.

BTW, I read Lizs book, and was at a seminar she taught at the old

Transitions bookstore in Chicago many years ago, and my recollection is

those points were not specifically made, so, there you go.

Thanks for Reading,David Scott Lynn

Reply


MARCH 19, 20 13 AT 5:18 PM

And thanks to you David!

Reply

andeejo

APRIL 7, 20 13 AT 8 :18 PM

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18/19

Yoga 101 Exercising the

Energy Body

Technologies of Qi Balancing Yin

and Yang

Leave a Reply

love this discussion also would like to add for consideration the role of

chronic inflammation s ometimes that can cause an elongation but with

tightness held so that stretching or manipulating the iliopsoas can be not only

painful but counter-productive. strengthening the quads and spinal stabilizing

muscles to bring awareness to the legs and back rather than reliance on the

psoas (mentioned nicely in Liz article in Yoga Journal), along with emotional

release of anything that may have caused this to be a weak spot, but also

anti-inflammatory diet changes and detoxification can help as well and

make sure to consider other issues (such as endometriosis) that could affect

the colon/mesos alpinx/psoas and cause a number of odd s ymptoms and

chronic inflammation that makes the ps oas more difficult to deal with ive

had several patients (including myself) with psoas problems that caused all

kinds of symptoms, then turned out to be related to inflammation or digestive

or gynecological iss ues, so its a good place to s tart for physical symptoms

and it can lead you in the direction of emotional and other organ system

issues as well!

Reply

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19/19

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