Chapter 10: The Psoas and Chakra 3: “Function Meets Breath”, The Vital Psoas Muscle

The third chakra is the solar plexus, an interesting central spot around the naval, full of muscles (psoas, diaphragm), organs (lungs, upper stomach and intestines), and spiritualism. Solar plexus is really not so much an anatomical term; it is more important as an energy and nerve center. It is connected with consciousness of self within the universe, self-knowing and loving. It is where the emotional joins the mental in understanding.

As discussed in Part I, the psoas and diaphragm come together at this junction point. “Function meets breath” would be appropriate here. A very powerful place, this chakra will be stimulated by the following yoga postures, aiding in self-esteem.

Technique: Lie on the stomach, face down (prone), with hands under the shoulders and elbows in. Extend the legs, pushing the tops of the feet into the floor. Drawing the shoulders back, lift the head and chest using the upper back muscles, not the hands. The hips remain on the floor. Engage the core and breath deeply to massage the psoas.

Limitations: Raising the head too far back will compress the cervical vertebrae, so is not advised. Raising the chest too high might result in lower back pain; engage the core to support it.

This is a strong front hip opener, stretching the psoas area at the front of the hip.

Technique: Begin kneeling, with the legs slightly apart, a straight spine, and hands on hips. Curve the thoracic spine back without pushing the hips forward. Extend the neck, but do not strain it. Lift the rib cage and sternum. The hips should be over the knees. If balanced and the core is engaged, reach the hands toward the heels. One may also curl the toes under on the mat for support.

Limitations: Follow the limitations for the Cobra above. If one has trouble with the knees, rest them on a soft support. If this is not possible, do the Cobra as an alternative. Do not arch deeply into the lower spine; squeezing the buttocks and lifting the core will help. One can also use a chair behind to place the hands on.

This pose can be done in a simple way, but becomes more advanced when the knees are lifted off the floor. The core is powerfully engaged; the front of the hips and lower psoas are stretched.

Technique: Lie face down. Begin as in the Cobra, with the legs spread a bit further apart. Lift the head, chest, and hips off the floor, with the core engaged. If the core is strong, lift the knees also. Foundation points are the dorsal side of the foot (top side) and the hands, with straight elbows. Rotate the shoulders outward to open, dropping the shoulder blades down and in. Extend the neck.

Limitations: This pose is difficult because of stress on the arms, cervical spine, and lumbar spine. Look forward, engage the psoas, and keep the knees on the floor to counteract the stress. One can also rest on the elbows, for Sphinx Pose.

This pose opens the solar plexus and the heart, as most backbends do. Its effort is concentrated on hyperextension of the middle spine, stretching the diaphragm and abdominals.

Technique for Level I/II: Lie on the back (supine) and position the hands under the sacrum and tailbone. Lift the sternum, rest on the forearms, and slowly allow the head to fall back, either resting on the floor or hanging toward or on a support. Draw the shoulder blades toward one another (adduct and retract), which opens the front rib cage. The knees can be bent (Level I), or they can be straightened (Level II) to allow space in the pelvic region. Relax and breathe calmly.

Technique for Level III: Lift the arms and/or legs. This can be very difficult for the lower back – remember to listen to the body and be aware of what might be harmful to it.

Limitations: Opening the heart, rib cage, and throat is hard for many people, but necessary in this age of computers, where a closed chest is the norm. Place a block or blanket under the thoracic spine and head to help relax and stretch the area without strain.

Technique: Lie on the belly, stretched, in prone position. Bend the knees and grab the ankles with both hands, if possible. Bring the head and chest up as well as the thighs. The spine will hyperextend, and the front shoulders will stretch. The lower psoas and rectus abdominis will be fully stretched.

Limitations: The front of the shoulder joint is very vulnerable as it is stretched to capacity. Pull the shoulder blades together (adduct and retract) to help reduce strain. The spine can also be taxed in this anterior curve position, so care must be taken not to overdo hyperextension. Separating the knees will lessen strain.

This is one of the most popular, effective, and restful poses in yoga. (Watch a dog perform it naturally when it gets up from resting.) Spine alignment is maintained as the back of the body stretches. This may not sound or feel like rest, but eventually it is. The psoas is released, yet stabilizing, and the diaphragm is open and stretched. Inversions aid blood flow to the brain. The hamstrings and shoulders will be stretched. The naval center supports the lower back when engaged.

Technique: Begin in the table position, on hands and knees. Tuck the toes under, engage the naval center, lift the knees, and press the weight back into the legs as the arms and knees straighten and the head drops. Turn the shoulders outward, slide the shoulder blades down the spine, and let the head hang freely. Press the heels toward the floor – but they do not have to touch.

Limitations: Tight hamstrings and weak shoulders will limit the ease of the pose. Outwardly rotating the shoulders and keeping them away from the ears will help alleviate impingement at the joint. Bent knees will relax the hamstrings. Release tension in the neck by allowing the heavy head to hang freely, as gravity allows, or rest the head on a blanket or block for support. If shoulders are tight, rest on the elbows, for Dolphin Pose.

This incorporates stretching, strengthening, and relaxation of the psoas, and can bring focus to the third chakra:

All movements in the Sun Salutation will ground the spirit to the earth (chakra 1), flow the body with the breath (chakras 2 and 3), and release tension as the body warms and opens up.

Keep in mind, the best way to learn asanas (postures) is by taking a yoga class with a certified instructor from a legitimate yoga school.

Any abdominal strength exercise will also stimulate the third chakra. Strengthening the core creates vitality and self-esteem. Be careful not to perfect this area too much though, as it will lead to feelings of power over others, instead of empowerment. Balance is the key, without overworking.

Eating grains, dairy or soy, and herbs such as mint will nourish this area. Digestive troubles, eating and metabolism disorders, and even arthritis are issues associated with this chakra. Creating a healthy, balanced solar plexus helps assert one’s will and assume responsibility without fear.

This is the easiest asana to perform but the hardest to master – the challenge is to let go. Tension must be completely released from the body and mind while lying on the back, legs slightly apart, arms out from sides with palms turned up; eyes are closed. Surrender is a term that has the connotation of something negative in today’s society, as in “giving up.” In yoga it is highly respected as one submits and opens to the rhythms of the cosmos. This is the state of a true yogi.

Surrender is a most beautiful word. It is powerful and nurturing, healing us as it provides both strength and compassion.

As we understand the essence and meaning of the word surrender through our hearts, we begin to transform. As we transform internally the external world changes. “As within, so without.”

How to surrender is many faceted. The word itself has two parts. First we begin to release what is held by the mind, body, and spirit. The release can be facilitated through focus and breath awareness. Along with this focus, the breath is brought to the forefront, using the breath as the guide in scanning the physical sensations, mental thoughts, and emotional feelings.

With the release, an acceptance of “what is” happening is important. When we release and accept and embrace life in any moment, we are surrendering. It leaves us open to the moment, to being completely present. With continuous practice of surrendering we build the ability to heal. As we heal, the space that opens up is filled with joy.

Surrender, heal, and be in joy.

*Irum B. Naqvi has been practicing yoga for more than 20 years; she is a yoga alliance certified teacher and a Reiki practitioner. Irum has taught yoga in Austria, the UK, Canada, and Costa Rica. Currently she resides at the beautiful Rancho Margot in Costa Rica, teaching yoga and sponsoring yoga teacher trainings. Rancho Margot is an ecotourism ranch project where the author and Irum plan to sponsor yoga retreats in the future. http://www.ranchomargot.org

There is a “plethora of slightly inaccurate information out there” (quoted from a master Kundalini teacher) as the fields of exercise, yoga, and meditation constantly evolve and integrate. Hopefully this text has explained it in a most sincere and simple way, without attention to any particular school of thought.

The psoas major connects the upper body to the lower body, linking breath to movement, feelings, energy, and healing.