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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
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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.
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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
Danielle Prohom Olson
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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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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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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Danielle Prohom Olson
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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the bk - that makes me v happy :)
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@CarolHortonBks -the pleasure is all
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@eastendyogi Thank U!! 3 weeks ago
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.
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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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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
@feministfatale thank-you, so sad there
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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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!
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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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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
FEBRUARY 9, 2013 AT 2:16 PM
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
FEBRUARY 10, 2013 AT 1:22 PM
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
FEBRUARY 12, 2013 AT 11:46 PM
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
Danielle Prohom Olson
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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Yoga 101 Exercising the
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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!
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