our-yoga

by Baxter

If you have been around the yoga classroom for any reasonable amount of time, you have likely heard of the psoas muscle. But you may not have a good idea of where it is or what it does! You should though, as your daily activities—or inactivity if you are sitting a lot during the day—can actually create a short, tight psoas muscle that could use a bit of lengthening. So today I’ll introduce you to your psoas muscle in a deeper way than can sometimes take place in the yoga classroom, inform you of some of its roles in posture and movement and suggest a few ways to lengthen it, if it is on the tighter side of life.

The only other time I could find on the blog that we had talked about the psoas muscle was way back in January of 2012 (I Think I Have Sciatica), where we first introduced this drawing of the lower torso and pelvis which shows nicely the psoas muscle seen here with everything except the skeleton and select muscle removed.

The psoas is said to originate from the sides of the lumber vertebrae, possibly even starting as high up as thoracic 12 (T12), so it has multiple spots on the side of the spine where it attaches. It then travels downward, close to the midline of the pelvis, just in front of the sacrum and ileum, until it heads slightly lateral and anterior, so it can leave the pelvis by sliding right over the lateral pubic bone and just behind the inguinal ligament in order to dive down and laterally attach to the upper inside of the femur bone (at a bony bump known as the lesser trochanter of the femur). Now we can actually feel the greater trochanter with our hands, just about six inches below the side of our pelvic rim, but the lesser bump is not accessible - due to lots of muscles which make touching it almost impossible. And due to the fact that the psoas lies deep within the pelvis, it can be challenging to feel it - both literally and perceptually. 

Hopefully, with the help of the picture and my written description, you are starting to get oriented to where the psoas is. But what does this muscle do when it contracts and shortens? It depends a bit on which part of the set-up is stabilized and which part is free to move. And it also depends on whether it is working in concert with other muscles to help you walk (for instance), or to help you maintain upright posture when you are standing still.

Let’s look at it working alone first. If the spinal origins of the psoas are stable and not moving, the psoas is said to have the following effect on the femur bone (to which it attaches): it flexes the femur toward the belly, pulling it slightly medially toward the pubic symphysis, and rolls the thigh bone externally on its axis. If we wanted to take the femur bone in the opposite direction as a way of stretching it, we’d need to take it backward towards the buttocks, swing it slightly out to the side and internally rotate it. Doing a modified Locust pose (Salabasana), with the legs apart a bit and an emphasis on rolling the thighbones in would be an example of a pose that could lengthen the psoas.

When we stabilize the femur, as when you are sitting in a chair, and contract the psoas, the origin gets pulled forward and down, encouraging the forward folding action known as flexion of the lumbar spine. We use this action whenever we bend over to pick something up off the floor.  The psoas also works in concert with several other spinal muscles to encourage the upward lift of the spine that we cultivate in poses like Mountains pose. In that setting, it does not create excessive lumber flexion, but does allow the natural curve in the lumber area to be present. So that is a bit about what the muscle does (realizing that the psoas works with other muscles that flex the femur bone, such as part of the quadriceps).

When the psoas is overly tight and short, it can affect the lower back in a negative way (contributing to back pain), influence the ease of a neutral pelvic tilt and affect gait. There are passive ways to release tension in the psoas and more active ways to lengthen and stretch the psoas.

In The Psoas Book, author Liz Koch recommends “releasing” tension in the psoas by lying in Constructive Rest position (on your back, with your knees bent and the soles of your feet on the floor), with your feet about 1-2 feet from your hips, and staying there for a while (maybe 5-10 minutes) with close attention to sensations in the area of the back belly and hip joints, as you attempt to sense the releasing of tension in those areas. Another version of Constructive Rest involves having your calves on a support, like our Easy Inverted pose (see Easy Inverted Pose). Once you get better at sensing release in tension in this area, slowly move one foot further away from the hips without letting the pelvis tip or tuck and stop when tension is encountered in the areas you are observing. Gradually moving that foot until the leg is straight, if you can do so without changing the pelvic alignment. A more advanced variation involves folding one leg into the chest (in an upside-down Pigeon pose), without tipping or tucking your pelvis, and then again slowly extending the other leg long on the floor (it’s the lengthening leg that will stretch that side's psoas).

In my regular classes, I often take advantage of the back leg position in Warrior 1 to bring attention to the psoas of the back leg, as it needs to lengthen in order to keep the pelvis neutral (not going into dramatic anteversion or forward tip).  From there, doing drop knee lunges, both with the hands on the floor next to the feet for an easier version, but gradually coming up higher, with hands on blocks, and finally with hands on the front thigh, while letting the hips and torso move a bit forward while keeping the pelvis stable, are great ways to lengthen the psoas. The back leg in upright Pigeon pose also gives a good stretch to the psoas.

This list of ways to work with your psoas is by no means complete. You might look at Mary Pullig Shaztz, MD’s book Back Care Basics for her approach to psoas stretching in the face of back pain. And Jean Couch’s classic The Runners Yoga Book is sure to have a few suggestions as well.  And if our readers have any favorites, please write a comment back to us! Happy stretching!

Pigeon pose (we are talking about supta eka pada rajakapotasana here, to be precise) is a hip-opening forward bend that is a staple of modern vinyasa-style yoga classes. And for good reason - it stretches the psoas and hip flexors of the extended leg, and the gluteus minor of the bent leg, all the while opening the hips. Yum!

However, supine pigeon can be a tough pose if you have a more limited range of motion in your hips, or if you have delicate knees (the two are often connected by the way). So here are three great ways to modify your pigeon pose in class or at home, and stay safe while still getting all the great benefits of this pose.

Note: If you have recently had hip or knee surgery including a hip or knee replacement, the third pose - Upside-down pigeon - is the one for you! I wouldn't recommend the other two until you have recovered at least 70% of your normal range of motion - and even then, practice them carefully and preferably with the supervision of a qualified and experienced teacher.

Alignment

First of all, a few thoughts on the alignment of this pose. As a teacher, I see a lot of lop-sided pigeons: that is, where people's bodies create an 'escape valve' for the big hip-opener by collapsing off to one side. I suppose that a lop-sided pigeon probably doesn't do anyone any harm - but I'm not sure it ever did anyone any good, either.

To truly get the benefits of pigeon pose, you ideally want your pelvis to remain square towards the front of the mat, with the hips more or less at the same height. Now, unless you have naturally very open hips, this is going to be tricky for most of us - which is where these modifications come in.

Now, I have encountered many yogis and yoginis who are reluctant to modify poses, especially if it involves using a prop. Personally, I think this attitude is more likely to be driven by ego than by wisdom, although to each their own. In any case, I like to think of it this way: doing poses with the appropriate modifications and props is like taking practice questions before an exam. It's not a 'cop-out': it's a smart way to prepare your body for going deeper and, above all, to protect yourself from injury.

1. Propped-up pigeon

This is a perfect modification for those people who can approach the shape of Pigeon but feel a bit of a twinge in their knee when they try to bring the front leg a bit more parallel to the mat.  It is also ideal for those who feel restricted in the groin area while doing this pose.

Let me start by saying that I am a HUGE fan of this variation. It's simple, retains the form of the pose, and all it requires is for you to grab a blanket, block or bolster at the beginning of your practice and have it handy by your mat. Then, when you come into pigeon pose, simply place the blanket/block/bolster underneath the buttock and upper back of the thigh of the leg with the bent knee. Et voila! A propped up pigeon that will allow your pelvis to be forward-facing and even so that you can externally rotate the front hip, bringing the front knee more parallel to the front of the mat for a deep but safe hip-opener.

NB: You will probably find that you need to work with different heights on different sides of your body, as most of us have one hip that is more open than the other. That's normal - embrace the difference and don't try to force both sides to be the same.

2. Swirly pigeon

I call this second variation 'swirly' pigeon, because your legs are doing a sort of a swirl around your body. [Points to the reader who comes up with a better name!]

For this variation start by sitting with one knee bent (this will be the back leg) and the other shin reasonably parallel to the front of the mat. Slowly swing the bent knee back so that your back thigh is parallel to the front shin. At this point you can asses whether it will help you to add some padding underneath the buttock of the front leg - I recommend it!  Finally, twist your torso slightly so that you can place your hands on either side of the front thigh. Either stay there, or deepen the stretch by coming into a forward fold.


3. Upside-down pigeon

Of the three, this variation is the safest and most accessible. You can do this variation even if you have recently had a hip or knee replacement or any other kind of surgery on those areas. This is also a safe and satisfying hip opener for anyone with lower back or sacrum issues, because your back is fully supported by the floor. And, it means that you don't have to sit this pose out while in a group class: simply flip it upside-down and get exactly the same stretch, without all the strain.

For this version, start by lying on your back with one knee bent. Gently bring the other knee towards your chest and carefully place the ankle of the lifted leg over your knee. Next, reach your hands either side of the grounded leg and clasp the back of the thigh or front of the shin, using a small towel or strap if appropriate - your head and shoulders should stay on the ground. Slowly draw your grounded leg in towards your body until you feel a deep stretch in your floating hip and buttock. Breathe deeply and try to relax! To get a deeper stretch, try to open your floating knee away from your body as you draw the other leg closer.



I hope that was helpful! I'd love to hear your experiences with pigeon pose and any tips and tricks that you've picked up along the way to make this pose enjoyable and safe. :)

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There's a discussion going on over at the Confluence Countdown about "holding students back" in the Ashtanga system. The blogger, Bobbie, makes some very interesting points about the system from a philosophical / psychological perspective, the discussion of which I'll leave to her blog. I'm outta that relationship, remember? ;)

What is interesting to me is the question of whether it's good for students to practice exclusively the primary series for too long. Bobbie and many of the commenters come to the same conclusion that I did, that practicing exclusively the primary series for years on end does not give your body a healthy or balanced practice. And since the system seems to have developed rules over the years about when/how students are "given" (I agree with Bobbie, I also dislike that word!) the next pose or series, e.g. being able to bind in Marichyasana D or being able to stand up from and drop back to Urdvha Dhanurasana, many students find themselves practicing primary for years.  Many, like myself, don't have regular access to a teacher who can "give" them the next pose or teach them 2nd series. Nonetheless, we are told not to do other yoga, to "pick a system and stick with it," that doing other yoga will somehow dilute the transformational power of the practice.

Bobbie and many commenters on the post feel what I felt, deep inside my body, and what led me to "break up" with Ashtanga and start practising other poses - that the primary series is not, IN ITSELF, a balanced practice. And quite possibley it wasn't intended to be that way, but that is another conversation. In any case it's good to hear that many of the senior teachers seem to agree.

Essentially the points made in the post and the comments, which may not be experienced by everyone, but which me and my body agree with wholeheartedly after practicing Primary for 3 years:

[NB: In response to a comment left on the blog, I realised that my original post used language that was a bit too absolute, so I've edited the original wording a bit to emphasise that what I'm talking about is relativity within the sequence. I've also added some more anatomical precision.]

• Primary has a relatively greater emphasis on forward bending, stretching the muscles of the  back (in particular the erectors spinae and the quadratus lumborum) more often than it strengthens them (one of the best poses for that is shalabasana). In some people, an overemphasis on forward bending can be destabilising for the SI joint. Sciatica or SI pain, anyone?
• It develops relatively more upper front-body strength (pec minors) without developing the corresponding upper back-body strength (rhomboids and rotator cuffs). My yoga therapy teacher believes that this is why many Ashtangis (and others who practice vinyasa-based yoga) develop shoulder injuries, because those crucial muscles that stabilise the shoulder blades can become relatively weaker on the back than the front. Another effect of this is that the front body, especially the front of the shoulders, while getting very strong, may become tight and "closed", as there are relatively fewer poses to open it up (the best stretches for here are back-bends with the arms extended behind the body, e.g. purvottanasana, ustrasana, shalabasana, dhanurasana).
• While Primary certainly stretches the hamstrings, it doesn't provide space for deep hip-opening in certain directions. There is a lot of external rotation and flexion of the hip joint, but relatively little extension or internal rotation. The sequence also strengthens the psoas, the quads and the external rotators of the hip (the glutes, the piriformis) relatively more than it stretches them. These muscles are key muscles for postural stability and the health of your spine, and balanced hip-opening (internal and external) is important for maintaining the safety of the knees and the lower back.

Since I stopped practicing Primary about 6 months ago and moved to a more balanced practice, I am feeling my body in a whole new way. Most noticeable is that my back body is much stronger as a result of the targeted postures I have been doing, and this has significantly reduced the shoulder pain I used to often experience (which was also related to my scoliosis). This has also made my posture better and I've made some progress towards reversing the forward-hunch that my shoulders had developed through a combination of too much computer time and too much emphasis on forward-body strengthening (in particular the pec minors). No thanks, kyphosis, not for me!

The moral of the story, for me at least?

• Listen to your body and think about finding balance in your long-term yoga practice. 
• If you stretch a muscle, strengthen it. It doesn't have to be the same day, but overall!
• If you stretch/strengthen somewhere, be sure to also stretch/strengthen its opposite (antagonist).
• If you feel like your body is imbalanced from a practice you are doing (chronic pain or recurring injuries are a good sign), listen to those feelings and find a teacher or yoga therapist who will help you identify what's going on.

And above all, remember, it's only asana!

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Last week, I posted a letter to Ashtanga about "seeing other yoga". I didn't really mean it to be a controversial post, but it did spark some discussion.  For some more good reading, Damn Good Yoga posted a perspective on her blog which also generated a lot of comments and discussion.

In any case, upon browsing the Ashtanga blogosphere, there seems to be a perception that people leave Ashtanga because it's too hard, or because they can't handle the discipline and commitment, or they are shying away from ego-destroying transformation. And maybe some people do - but I'm not really in a place to judge anyone else's reasons or motivations.

I find this interesting because for me, the decision to branch out from the Ashtanga path was a decision to leave my comfort zone, both physically and on more subtle levels. You see, as I mentioned in my letter, I was taught that Ashtanga was all the yoga I needed. That it was a complete system that would heal and balance my body and my mind, well, completely. So when I recently realised that this wasn't happening for my body, it made sense to me that I needed to modify my practice. It honestly wasn't a big drama for me - after all, my "loyalty" is to myself and my journey, not to one asana system or another. [Not to mention that as a teacher, I feel like I need to learn as many different approaches as possible, to be able to teach to as many different needs as possible!]

The realisation that Ashtanga wasn't working for me in a "complete" way came during my Level 2 yoga teacher training, and in particular I had 3 major "breakthroughs":

• I realised that my shoulders have become imbalanced - partly this is the way my body is put together, and partly it's postural and work-related (damn computers). Basically, the front of my shoulders are quite strong and the muscles on the backs of my shoulders are comparatively quite weak, and this was causing my shoulders to round forward and causing me a certain amount of back pain. When I say "realised", I mean the kind of realisation that is accompanied by immense physical and emotional release - not the kind of passing thought you can just ignore. Yogis will know the kind I mean. Unfortunately, Ashtanga with its emphasis on forward-and-down vinyasas had made that imbalance worse. According to my Yoga Therapy teacher, this is pretty common among Ashtangis - many of whom suffer from shoulder injuries or pain at the back of the shoulder because those muscles remain comparatively underdeveloped. The good news is, it's fairly easy to work on and with the help of some yoga therapy moves, in a few short months since my TT I have already made huge progress in that area.

• As I've already mentioned, I realised that my psoas and hip flexors were just not getting the love they needed. The psoas is of particular concern to me since it affects lower back pain and imbalance, which I already have my dose of thanks to my scoliosis. This became crystal clear to me when we were working on Eka Pada Raja Kapotasana / King Pigeon pose. I couldn't BELIEVE that after 3 years of Ashtanga I had made absolutely no progress with this pose. Wow. That just didn't seem right to me - but once my teacher observed where my limitations were in the pose - those pesky psoas and hip flexors among them - it made sense - and became clear that my Ashtanga practice was just not addressing those muscles in the way that my body needed.

• Finally, as I mentioned, I have scoliosis. Luckily for me, it's quite mild, but it is progressive - i.e. the muscular imbalance, unless counteracted, gets worse with age. When I first started Ashtanga, I accepted the idea that the primary series was "yoga therapy", and therefore, my practice would be enough to relieve my imbalance. And while it did make the weaker side of my back stronger, over time it also caused the QL muscle on the strong side of my back (that's the thick muscle that runs either side of your lower spine) to become a rock-hard, ropey knot, which is exactly the kind of imbalance I need to avoid if I want to manage my scoliosis as I get older. Cue more massive release, and the realisation of just how badly I NEEDED to do some kind of practice that would allow me to dig deeper and really work on that area.

Now, I honestly think it would have been easier to just stay in my comfort zone and keep practicing Ashtanga, maybe throwing in a quick yoga therapy sequence in the afternoons to work on some of those target areas. Easier to remain attached to progressing along the Ashtanga path, and keep working towards second series. Easier on my ego, because I wouldn't have to face Eka Pada Raja Kapotasana or go deep, deep into that damn psoas and feel like I'm losing my mind.  But that would not have been in line with Satya, truthfulness, Aparigraha, non-grasping, or Ahimsa, non-harming. And so I'm taking the other path, moving out of my comfort zone, and into practices that challenge the imbalances in my body - and take me to the edge both mentally and physically.

Is it easier? Heck no. Am I less committed to my yoga? If anything, I'm more comitted. Is my practice suddenly less disciplined, more comfortable, or less confrontational? Actually, the opposite!  Of course I do write this with the caveat that I've been practicing yoga (self-practice) for nearly 10 years, have worked on these issues with an experienced Yoga Therapist, and have 500 hours of formal yoga teacher training that have given me the skills, maturity, and self-knowledge to design asana sequences that both nourish and challenge my body, that are well-balanced but also target my imbalances. And when it feels right, I'll keep practicing Ashtanga, too.

Funny, so much fuss about which type of asana we are practicing, when really, it's only 1/8th of the practice! I have found that as time goes on, I become less and less attached to WHAT I am practicing and more focused on HOW. Which is what yoga is all about, I guess. :)

Readers, what have been your "yoga realisations" or your experience with attachment?v

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I love lunges. Until recently, I was mostly practicing the Ashtanga primary series in my home practice, which doesn't include any lunges.  I know, I hear you gasp: "no lunges!" Crazy, right?

Because I think that lunges are some of the most wonderful stretches around, and here are a few reasons why:

• Lunges stretch the Psoas muscle, which is one of the most critical muscles used in walking, standing, sitting, and generally holding your spine in place. Which is pretty important, you know?! A shortened psoas can lead to all kinds of trouble, including long-term postural habits that can cause chronic back pain. Ouch. Stretch with a nice deep low lunge where one hip is trailing slightly.

• Lunges also stretch the rectus femoris muscle, or hip-flexor, one of the quads that attaches to the hip bone and runs all the way down to attach below the knee, also important for walking,  running, and the relationship between the hip and knee. Stretch in a low or high lunge with the hips square, or go deeper by bending the back knee from a low lunge to catch the foot. Bliss.

So, here's to lunges. Stick them in your sun salutations! Use them as a base to twist or backbend! Dig deep and hold them for minutes on end (and notice when you come out how one leg actually feels a bit longer than the other - that's the psoas and hip flexor letting go a bit!). Enjoy!

Readers, do you love lunges?

(Cover photo: YogaJournal.com)

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