The Psoas Muscle is often referred to in Yoga as the seat of the soul. One reason is because this muscle is deeply connected with our autonomic nervous system (of which the Vagus Nerve is apart) and this muscle is especially responsive to stress and will reflect our current state of mental wellbeing.
The Psoas muscle connects the spine to the legs. It starts around the middle of the torso, runs from either side of the spine, sits behind the digestive organs and runs through the front of the hips to connect to the thigh bones. Without the Psoas muscle we could not walk, or hold the torso upright without using the legs, or do back-bending. A restricted Psoas will change the way you breathe into shorter breaths, shorter breaths tells the autonomic nervous system to become a little more heightened, and over time this becomes a stressor.
The Psoas muscle is the primary muscle involved when the sympathetic nervous system (fight or flight response) is activated. When we consciously release and relax our Psoas, it sends a powerful signal to our central nervous system that we are safe, free from danger and we can relax. This signal activates our parasympathetic nervous system of which the Vagus Nerve is apart, and over a 15min-30min period of time sending this signal via your nervous system to the brain you will elicit The Relaxation Response.
The Psoas and The Sacral Chakra are deeply connected so any practices which empower this chakra are appropriate for the Psoas muscle. However, I would suggest that for mental health reasons if this Psoas muscle is tight due to the perception of danger, please go gently and listen to your body. If your protective mechanisms are working to protect you, they need to be respected.
These practices are helpful for working with your Psoas muscle and improving your mental wellbeing.
1) Setu Bhandasana - laying on the back with the legs bent, knees parallel, and in line with the hips. Arms facing down beside the body. Gently roll the tailbone up on an inhale, moving through the vertebrae, lifting the hips slowly higher. On an exhale begin to roll down the spine from the top to the tail, moving through each vertebrae with the breath.
2) Virasana - sitting on the floor with the knees together, part the feet and place a block or cushion between the feet to sit on to. The knees stay together and the feet sit neatly beside the hips on either side. Eventually the block or cushion is removed and the buttocks is on the ground between the feet.
2 b) You can change the arms if you like or even bend forward, keeping the sit bones on the block or cushion.
Supported Supta Virasana - Level 2
If you are coming to class please ensure,
* You do not eat a large meal for 2hrs before class - fruit/nuts ok
* You wear loose comfortable clothing
* You have a yoga mat, yoga blocks, yoga strap, firm cushions, and a chair handy
* Please let me know if you have any medical/mental health issues.
See you in class...
In kindness,
Kyla
Mindful Yoga
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