Sweet Psoas

When I am teaching I often refer to the psoas in my classes and I have written about it many times as well and its a fascinating subject, far more interesting than most muscles. And in class recently someone asked me to explain why its important. But its such a big subject that talking about in class just takes too much time and I wonder if she was just trying to get out of doing the extra core work I had planned…..

Ok so what is the psoas? Well its two muscles actually, one on either side of the body emerging from the thoracic spine, T-12 to be exact and running down into the abdominal cavity and pelvis. It also attaches to each of the 5 lumbar vertebrae and it attaches to the lesser trochanter, the thigh bone. It shares the tendon attachment at the thigh with the iliacus muscle and so they work together and usually when we refer to the psoas in yoga we are actually referring to the iliopsoas complex. Take a look at the picture…. You can see where the psoas starts on the thoracic vertebrae just below the last rib…..follow it down, you can see the attachments on each of the lumbar vertebrae and where it flows down into the pelvis and where it finally attaches (along with the iliacus) to the inside of the thigh bone.Iliopsoas

 

Ok now you know where it is, lets talk about what it does. It is most often referred to as a hip flexor, hip flexors are muscles in the front of the hip that act to lift the knee and bring the thigh towards the belly. But the psoas is actually more of a pendulum allowing the leg to swing free during the act of walking. So when the psoas is supple and expressive then there is a freedom in your walking, running and other movements. The psoas muscles are deeply affected by our movement patterns or lack of them. If you sit for long periods of time they shorten, tighten and dry out, losing their suppleness. They can pull the pelvis out of balance, strain the back muscles and result in back pain and sciatica. But a weakened, constricted and unresponsive psoas can also influence your digestion, affect the kidneys and adrenal glands which can then compromise the immune system. When the psoas is short, dry and constricted it can affect many things in the pelvis it can compress nerves and limit space in the pelvis.

The psoas isn’t just a muscle of movement it is also a deeply emotional muscle, it is affected by fear, love, anger, shame and trauma along with many others. It is also the muscle that moves through all three lower chakras, so it is deeply affected by chakra imbalances.

We tend to think of muscles (when we think of them at all) as two dimensional ‘things’. They contract, they expand, we can strengthen them or we can stretch them. That’s pretty much the extent of how we think of muscles. And if we were talking about your biceps I’d probably agree, but some muscles like the iliopsoas behave or act differently oh they contract and expand but they also ‘fire’ or ‘freeze’ and you can’t strengthen a muscle that is constantly firing and you can’t stretch one that’s frozen. That’s why when we talk about the deep muscles of the abdomen we often say to ‘release’ or lengthen them. These muscles need to be resilient and supple, they should be strong too but with a strength that is more of a tensile strength. We get this from rehabilitating our movement patterns and by liberating our breathing patterns. This is why yoga is so beneficial to those suffering from back pain. We aren’t just making your back muscles ‘bigger’ or ‘stronger’ yoga is changing the movement patterns that tightened up, dried out and created constriction in the deep core muscles.

In yoga it is the combination of breathing, that frees up tension and the subtle movements, that release constriction, that help create a supple and resilient psoas.

The easiest pose to do that helps release tension in the iliopsoas is Constructive Rest Pose; if you take my classes you see this a lot, whether in a gentle class, restorative class or a power class. CRS uses gravity to release deep muscle tension.

Lay on your back with the knees bent and have your feet and knees as wide as your hip sockets. Let the back be neutral neither lifting or pressing down the lumbar spine. Use no force. Let your breathing be easy, soft and relaxed. You can also try taking the feet a little wider than the hips and let the knees fall in towards each other. If you are in an active phase of back pain you can elevate the feet that can help keep the pelvis neutral.

Laying in CRP not only relaxes the physical body but also can activate the relaxation response and calm the central nervous system and that alone does a lot to ease back pain.

Try out CRP and let me know how you feel.

One of my favorite authors is a Somatic educator named Liz Koch she has been studying the psoas for more than 30 years her book “The Psoas Book” was groundbreaking in that it took a very complex subject and presented in a way that was easily digestible and it began my exploration of the workings of the iliopsoas more than 20 years ago. It is a wonderful and informative book that I highly recommend. Check it out!

 

Oh Shanti

C

 

What is Reiki Healing?

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Reiki is a spiritual healing art with its roots in Japanese origin. Reiki like yoga is not affiliated with any particular religion or religious practice.

It’s not massage; it’s not based on any particular belief or suggestion. It is a subtle and effective form of energy work.

Reiki is the life energy that flows through all living things. Reiki Practitioners understand that everyone has the ability to connect with their own healing energy and use it to strengthen the energy within them.

A Reiki session can help ease tension and stress and builds an environment within the body that can assist and facilitate healing on all levels – physical, mental, and emotional. A session is pleasant and relaxing and is often utilized for one’s personal wellness.

Reiki is a great tool for stress reduction and relaxation. While Reiki is not a cure for a disease or illness it may assist the body in creating an environment to facilitate healing. Reiki is a great tool to use as a complement to traditional medicine and is practiced in many hospitals and medical care settings.

A session is usually 45 – 60 minutes long, we take time before and after the Reiki session to discuss the session and to answer any questions you may have. For the actual session, you will lay comfortably on a massage table on with your shoes remove but still fully clothed. Loose, comfortable clothing is suggested.

A recipient of Reiki might feel a warming sensation or a tingling during the session or nothing at all but sheer relaxation. The session should be very pleasant, relaxing and invigorating.

During a Reiki treatment, you will feel calm and relaxed; you’ll breathe more easily and your heart rate will slow down. This is the state where the wisdom of your body takes over.  After the session, you will feel rested and energised.

Whether you are in need of some general relaxation; or are coping with an illness, injury or chronic pain , Reiki treatments can offer a great sense of comfort and relief.  Reiki treatments are a complement to any other traditional or alternative therapy.

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By helping you to deeply relax, Reiki treatments simply enhance your body’s healing abilities; allowing your body to cope and heal more effectively. A few of Reiki’s benefits are:

  • increases energy
  • provides deep relaxation
  • reduces stress symptoms
  • calms the mind
  • promotes the body’s ability to participate in the healing process

To explore the benefits of Reiki for yourself contact me, I have a few session times available throughout the week.

Om Shanti

C

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Often times we don’t see it coming. The big event or the one little word that starts us on that roller coaster ride that shakes us, bounces us around and with twists and turns it brings us back to the beginning. It seems that we are trapped  on that merry-go-round of emotions for most of our lives.

These moments or events can cause us to doubt ourselves, to create drama on the inside that doesn’t exist anywhere else. And most of the time its a big fat nothing that causes that shift in our perception, that brings up the old manifestations of negative self-worth. Some rigid idea that we aren’t good enough that we don’t matter as much as someone else. That our dreams are foolish or insignificant. And then we turn that nonsense outward, flinging poo at other people.

Don’t we know who we are. Don’t we know are significance, our value. When we practice Yoga & live by the basic principles yoga can teach us to respond in a manner that is compassionate, that requires Love to dampen that fire of doubt.

The practice of Ahimsa is a kind of self-love that is a cool rain on a sticky August day, it calms and soothes and then we can embrace our dreams and with love and peace we can ignore the outside triggers and we can surrender these old patterns of behavior to the universe, and allow things to happen as they should. No resistance, no misunderstanding.  You learn to recognize that other people are not the ones who doubt, who question, who don’t understand those thoughts are within us. With a consistent yoga practise we become flexible enough to move out-of-the-way of  the slings and arrows of someone else’s discontent, of our own discontent and then we begin to understand our divinity

Quotes About Moving On 0173-175 (Spiritual Quotes) (1).

Om Shanti

C

Settling in for the changes to come

 

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Well here we are, 1 full month into 2016 how is it going for you? The New Year can bring so many different emotions. For me it’s always a season of change, some new challenge is always waiting for me after Jan 1. Last year at this time I was deep into writing again, something I hadn’t done in a very long time. I couldn’t seem to stop. It was tough to try to get the stories perfect or the articles exactly the way I wanted. It was a challenge, but I loved it.

I have a friend who is the opposite; this time of the year is more about quiet contemplation. About time spent reading or searching for answers to deep questions he asks only himself. But he enjoys this time to rejuvenate because he knows when warmer weather comes his life will be busy. And I know another sweet soul who struggles with the long dark days in the form of seasonal depression. She is a sun worshiper and cant wait for the days to get warm so she can spend more time in the sunshine.

So what is this time of the year like for you? So you feel energized? Do you take this time to cocoon or do you count the days till spring?

Most of you know what my challenge has been this year. The big changes all have to do with The Chattanooga Yoga Centre. I’m so busy trying to figure out the schedule and book new clients and …and…. and… I haven’t had time to write like I want to. So the big challenge is time management. I have hired a new accountant so that will free up some of the burdensome paperwork. And I hope to hire someone to take on the challenge of marketing and doing other paperwork. It a big hairy glorious mess! And I wouldn’t have it any other way.

So let me know what the New Year has brought for you. Reach out through the blog comments, or come to a Yoga class or workshop or schedule a Reiki session to help you find clarity and focus.

Om Shanti, Shanti, Shanti

C

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