Chapter 8: The Psoas and Chakra 1: “Kinesthetic Balance”, The Vital Psoas Muscle

It has already been stated that the psoas interconnects the root chakra, as it is located along the base of the spine and the pelvic floor. The skeletal structure of the pelvic floor comprises the coccyx (tail bone), the pubis (pubic bone), and the ischial tuberosities (sit bones). These points intersected make up a square, and the symbol for the root chakra is also a square, or four-leafed lotus flower. “There are no coincidences.”

There is a pose named after this chakra, Pose of the Root Lock, or Mulabandhasana (mula = root, foundation; bandha = binding; asana = posture). Usually a Level II pose, it is a combination of Baddha Konasana (see the following chapter on the second chakra) and the Easy Pose below. This posture is considered an advanced meditation position, as it is held for a long time while practicing pranayama (breathing techniques). Bandhas are classic efforts of binding found in most yoga, meditation, and kriya (action) practices, best learned from a qualified yoga master. Difficult to explain, they bring one through a reconfigured energy flow in order to achieve union between inner and outer universal forces. There is so much more to this practice than explained here, but suffice it to say the psoas major, as a unifying, central body force, is involved in some way.

The psoas can affect this area as a receptor and a preceptor (teacher). It can be activated for this first chakra through sitting yoga asanas, as well as in any pose involving the feet and legs. When the psoas and quadratus lumborum, as well as the pelvic floor muscles are engaged, they stabilize the lumbar and sacral areas and position the pelvis toward and into the ground. This is important in all the following poses.

Yoga positions are usually held for three full breaths or longer, depending on the instruction. A flowing sequence (vinyasas such as Sun Salutation) might also be included.

One must keep in mind that most yoga postures were created a few thousand years ago and are constantly evolving. They prepare the body for the spiritual work of meditation and refine the nervous system, unlocking chakra energy. There are emotional issues of survival, security, and family that are addressed in this first chakra, as well as conditions such as depression, sciatica, varicose veins, and rectal problems. The root chakra is believed to store feelings such as loyalty, superstitions, and instincts.

Imagine the possibilities of opening this energy system to healing, by establishing a healthy sense of grounding, eliminating “garbage,” and taking care of the body in a natural, caring way! Living in the body instead of always in the brain would do much for the industrialized and technological society many of us live in.

Sitting postures affect the root chakra by harnessing the essence of the earth itself. In this way the following asanas take the journey from the physical to the spiritual. The psoas is active as a spine stabilizer and mostly released at the hip. Its misuse will inhibit the flow of energy.

Technique: This is a still, sitting pose that optimizes the vertical length of the spine, and one that is ideal for meditation and the start of any yoga class. Sit with a straight spine, shoulders relaxed back and down, and crossed legs.

Limitations: Although many people feel comfortable in this position, some may find it restrictive through the knees or hips. If this is the case, the front leg can be placed out to the side, or one can sit higher on blankets or a block to allow the legs to relax with gravity’s assistance. Having the hips above the knees reduces fatigue and increases flow of energy and breath. A wall can also be used to help straighten the spine, or a chair if sitting on the floor is not possible.

Technique: This is similar to Easy Pose, with the feet tucked under the legs so that the toes are not seen. The spine is straight with the shoulders pulled back and down. The breath becomes the focus of any sitting meditation pose.

Variation: Add a forward bend to the posture, reaching the arms forward while keeping the sit bones on the floor.

Limitations: Same as Easy Pose above. If doing the variation, spinal flexion is contraindicated for those with vertebral disc problems.

Technique: Sitting in Easy Pose (Sukhasana), the feet are then placed on top of the thighs while maintaining the lift of the body. This is a powerful posture.

Limitations: If there are ankle, knee, or hip problems, keep working in Sukhasana so there is not as much strain. Eventually, as the body gets stronger, looser, and more balanced, the Lotus Pose might be achieved, trying one leg for a while, then both; or using support under the knee or hip. One must listen to the body and may not be able to achieve full Lotus, which is fine. Accepting limitations and honoring the body for what it can do is part of the yogic process.

Kundalini (Sanskrit for “coiled”) was mentioned earlier; there are many Kundalini yoga exercises that can deeply affect the lower chakras, of which the psoas is a part. As an example, one would do Easy Pose, and begin to hyperextend the spine forward on the inhalation, and flex it backward on the exhalation, increasing the pace and doing this for a few minutes. This movement with the breath invigorates the core and the chakras, opening to increased awareness. The use of Breath of Fire (a sort of panting through the nose, with the navel center involved) is also used in Kundalini exercises.

Try twisting to the left on an inhalation and to the right on the exhalation with the hands on the shoulders, elbows out, increasing speed. The spine and chakras release and open. This is very powerful, as it can take one to a higher state of consciousness.

Technique: Sit on the floor with legs straight out in front, feet flexed, and the spine straight. Place the heels of the hands onto the floor at the sides of the hips. This is harder than it looks. The focus is alignment and breath, with energy flow in two directions: from the sit bones up the spine through and out of the crown chakra, and from the sit bones through the legs and out through the feet to engage the muscles. Working the feet will also stimulate this chakra.

Limitations: If one has trouble sitting up with legs straight, do not compromise the position by bending the spine – just bend the knees or place a blanket underneath them. This is usually due to tight hamstrings.

This is a basic seated twisting posture that invigorates the root chakra as well as the rest of the spine, like all twists do. There are many muscles that are activated in the legs, spine, and arms (depending on the arm position). It is thought to have been developed by and named after a renowned yoga teacher, Sage Matsyendra.

Technique: Sit with one leg tucked under, and the other leg crossed over, foot flat on the floor. Extend the spine and hold the top knee with the opposite hand, or place the opposite elbow against it for more twist. Use the back arm behind the tailbone, with the hand on the floor for support. The psoas will help support the lumbar spine; it is the thoracic and cervical areas of the spine that will be able to twist (rotate) more effectively, as the lower spine is limited in rotation and should not be forced. (See figure 8.2.)

This author has seen lower back injuries directly related to yoga and believes forced twisting of the lumbar spine is one of the causes. In fact, anything forced is not the yogic way. Find a certified instructor that understands this, and kinesiology, the science of motion.

Limitations: The hips may actually limit the pose, as many people cannot sit on both sit bones in this position, because of tightness or even simple anatomical differences. Try extending the bottom leg and/or putting the top foot inside the lower leg instead of outside. There is also much “countermovement” going on, as one part rotates opposite to another. Flexibility helps here, so practice the pose often, and activate the root chakra by grounding both hips down into the floor and extending up through the spine.

Technique: Sit with the knees bent, one knee over the other, feet out to the sides on their outside edges. The spine elongates, and arm variations are possible. This is a very good grounding position.

Limitations: This one is a compromising position for the knees. If any stress is felt, tissue can be negatively affected. Sitting in any easier position with “cow arms” can be a variation.

Technique: From a sitting position, raise the knees into the chest and balance just behind the sit bones. Extend one leg and then the other to a 45-degree position, if possible. The core must be engaged for correct balance and support. The arms can be extended forward for more challenge. Do not collapse the lower back – the psoas major is working here as well as at the hip joint.

Limitations: If the psoas muscle is weak, this position will be hard to hold and stabilize. Place the hands on the floor for balance as the thighs are brought anteriorly toward the chest with the knees bent, to ease the pose. Cushion the tailbone with a thicker support for less pressure on the lower back. If held correctly, this posture will not compress the lumbar spine, but extend it.

Technique: This is the standing foundational pose of yoga, where the feet are rooted into the ground, parallel, for a stable base of support as the body extends upward. Harmony, centeredness, and balance are the focus. The psoas works to position the spine, pelvis, and legs in correct alignment with each other. Feet are placed either together or hip width apart, depending on the tradition.

In hip flexion of the front leg, the psoas is contracted as part of the iliopsoas muscle group, as it helps lengthen the lower spine. The psoas is stretched at the hip joint in the back leg.

Technique for Warrior I: From Mountain Pose, take a large step back with one leg, keeping the hips forward. Turn the back foot in, 45 to 60 degrees. Keeping the outer edge of the back foot securely into the ground, bend the front knee directly over the front ankle, with slight outward rotation at the hip. There should be a strong, balanced stance, with equal weight on both legs. Arm positions can vary from hands on hips, to “cactus” arms, to extending above. Repeat on the other side.

Technique for Warrior II: Keeping the leg position of Warrior I, open the hips and arms to the side. The back toes may move out more to aid the open hips. The gaze is directly over the front hand, strong and proud.

Limitations: Try not to create tension in the pose, as this will limit breath and stretching. Arms above the head in Warrior I is not recommended for those with untreated high blood pressure.

Technique: Stand on one leg, toes facing straight ahead, and place the other foot against the inner thigh or calf, rotating the hip outward. Extend the body upward, while the tail bone drops down. Hands can be in prayer position or high above the head. The supported leg is strengthened, while the other leg is stretched. The psoas works in both leg positions as the pelvis remains centered.

Any one-leg balance is ideal for the root chakra, as the foot and leg are grounded into the floor and the core is engaged strongly.

Limitations: Tight hips will cause the top foot to be lowered to the calf or floor (never against the knee), which is fine as long as external rotation of the hip is maintained. If one has trouble with dizziness, vertigo, or balance, hold on to a wall or support. Keep the eyes open and focused for better balance.

The above ten poses are meant as a guide to help increase strength, flexibility, circulation, and activation of this area, and are by no means a complete list. End the session with a Child’s Pose for a nice stretch.

1.Try marching, stomping, and running, or even walking will do. The psoas will help to balance the transfer of weight.

3.Eat root vegetables such as garlic, onion, carrots, beets, potatoes, radishes, and horseradish.

There are many different descriptions of this pose – the best way to understand it is to position the legs the way one would sit on a horse, either lying down or standing. The legs are strengthened as the thighs are flexed and abducted; the knees are bent over the toes.

Level III is known as Vatayanasana, the Flying Horse Pose, and is contraindicated for women, and for people with knee injuries. Men use it as a genital conditioner, as it is said to “moisturize” the genital nerve complex; therefore, the Level III position becomes a suggested posture for the next chakra discussed.

Most sources agree that any of the three levels circulates the blood, boosts the immune system, and strengthens the anus area.

This pose is ideal for the root chakra, as gravity pulls the tailbone down and stretches the lower back. It stimulates the elimination system, relaxes the psoas, connects the mind/body to the earth, and can provide feelings of security. It increases flexibility in the hips and groin area; if there is a knee or ankle injury, care should be taken not to squat too low. (One can also do a Chair Pose, Utkatasana, instead to ease stress on the knees and ankles.)

Stand upright with the feet shoulder width apart, then bend the knees and squat to the floor, with the feet either parallel or turned out, knees follow the line of the foot. Heels pressed down is ideal, but only possible if the Achilles tendon is long enough. If not, a support can be placed under the heels. The hands can remain on the floor for balance (Level I) or taken to prayer position (Level II). Breath of Fire can be added.

Yoga is a system of exercises.

Fact – the physical asanas (postures) are arrangements of exercises that lead to health of the body, mind, and spirit.

Fiction – yoga is not an organization based on beliefs, but becomes a way of life rooted in universality. The word yoga can be interpreted as “union.”

Yoga postures have different levels.

Fact – most of us like to think we can do anything, but, depending on one’s body, many postures may be difficult. The levels indicated in this text can act as a guide, but it is up to the individual to determine his or her own capability, by simply being aware.

Fact – this author’s research indicates the connection between ancient beliefs regarding energy centers of consciousness, and the more recent scientifically proven link between matter and energy.

Muscles and energy centers are connected.

Fact – location can determine this connection, as well as deliberate breath work (through muscles such as the diaphragm and abdominals). The relaxation of muscles can also affect energy in a positive way, as with the psoas.