Settling the Psoas: A Core Pose for Soothing Anxiety, Digestive Woes, & Back Pain
/At the core of our body lies the psoas. The psoas is a long muscle that connects the legs to the spine. When you feel unsafe, this muscle contracts. In fact, it’s said to be the very first muscle activated if you need to fight, flee, or freeze.
All-day long, the nervous system is communicating with the psoas, and the psoas is sending information back to the nervous system. Imagine walking down the street and, unexpectedly, a car honks at you from behind. Most people would be startled, and the fear center would immediately fire up the psoas to move the body to safety. Similarly, if you’re walking down an uneven hill and it’s hard to keep your footing, that experience of being off-balance is perceived by the psoas, and it not only engages to stabilize you, it’s also part of the communication loop that gives your brain the signal that you’re on unsafe ground.
The mind-body communication system gets complicated when your daily habits affect messages to and from your psoas. In fact, this muscle becomes constricted not only when you feel threatened, but from things most people do every single day. For instance, it tightens when you wear high heels or tight pants, walk on concrete... and when you sit for too long. These days more of us are sitting more than usual.
Because it attaches in the midsection, a tight psoas can cause back pain and hip pain, and even hamper digestion. As extreme as it sounds, this muscle can affect so many of the body’s systems that when it’s chronically constricted, it can leave you physically uncomfortable and even feeling unsettled and anxious.
Since the top of the psoas attaches to the spine right around the diaphragm, when the psoas contracts it pulls on the spine, limiting spinal movement, which in turn restricts the movement of the diaphragm. The less freely the diaphragm moves, the less easily you breathe and the more anxious you feel.
When the psoas is constricted, it’s simply hard to sense yourself truly landing on the ground. But when the psoas is supple and pliable, it allows you to feel grounded—like you belong on the earth.
However, because the psoas is activated by your fear circuitry and the stress response, it holds a lot of “tension” (rigidity from the psycho-emotional response) rather than more straightforward “tightness” (shortening of the muscle from exercise or overuse). Tension can’t be stretched—it needs time, care, and safety to unravel.
Release Your Psoas with Restorative Yoga
In general, whenever we set up Restorative Yoga poses, we build the pose and the practice around the Psoas muscle.
Restorative Legs-Elevated Pose, or Legs Up, is a simple resting position known to release a constricted psoas. This pose can also help relieve excess tension and holding in the pelvis, belly, and back while helping to balance your nervous system and quiet your mind as well. When you are propped well and have time to let go little by little into the safety of your support, the breath begins to expand and flow more naturally and fully, which elicits the relaxation response and nourishes your body and mind.
In this receptive state, you can begin to notice and care for the more subtle tension you’re still holding in your body and mind. Before I learned how to deeply relax, I could go a whole night without ever giving my full weight to my mattress. I’d be lying down, but at the same time, I’d be holding tension in my body. I even started noticing it when I brushed my teeth or blow-dried my hair. It was eventually a revelation to learn that I could get myself ready every day without my shoulders up near my ears. As you begin to allow yourself to feel grounded, present, and relaxed in restorative poses, you’ll be able to notice all the spots where you’re still holding tension. Noticing this is the first step to releasing it.
Legs-Elevated Pose (Legs Up): Set Up & Settle In
You’ll need:
A chair, couch, or ottoman
2 small towels for head and neck support
If you wish, a blanket for warmth or for extra comfort under the body.
Set-Up:
Sit with your left hip facing the front of your chair.
Slowly lower down onto your right side, keeping your knees bent.
Roll onto your back as you bring your legs up on the chair. Rest your legs on the chair’s seat, making sure they are supported from the backs of the knees to the heels.
If you need head support, place a rolled towel under your neck and a folded towel under your head.
Rest your arms by your sides or rest your hands on your belly, elbows on the floor.
Make any adjustments you need to ensure you are comfortable.
Settle In…Take several long breaths as you progressively release all of your body weight down onto the ground.
Rest here for 5 to 15 minutes.
To come out of the pose, bring your knees in toward your belly and roll to your side, making a pillow with the arm under your head.
Take your time to come to a comfortable seat and close your practice.
Want to continue practices that help you and your students release layers of tension, calm the nervous system, and feel at ease? Learn more about my current yoga and meditation offerings.
