PSUFFERIN’ PSOAS with ANJANEYASANA
PSUFFERIN’ PSOAS
RELEASING OUR GRIP ON THE HIP WITH ANJANEYASANA
RECTUS ABDOMINUS
To support a neutral pelvis, we can walk up our front line to the Rectus Abdom-
inus. The fast twitch musculature of our front line can be seen instantly as our
stomachs contract to protect the sensitive organs of digestion and elimination
from the playful smack to the belly by an older sibling walking by us. This ‘six
pack’ muscle originates at the xyphoid process (the downward pointy protrusion
at the bottom of the great bone) and inserts at the pubic symphysis (the front/
middle aspect of the pelvis just below the belt line), creating a mid-section
“shield” when activated. The natural direction of pull of our Rectus Abdominus
is up, as can be felt in Tadasana when the front of the pelvis (the pubic symphy-
sis) lifts as it engages. When there is lack of proper tone in the Rectus, though,
the front of the pelvis drops down, further adding to the excessive anterior tilt of
a forgotten pelvis.
Ironically doing too many crunches can also have the reverse affect on the rectus
abdominus, instead of lifting the pelvis, it can actually pull down on the ribcage,
creating a hunched posture. To avoid this outcome, avoid crunching the body up
to meet the knees in a sit up, instead try keeping the pelvis neutral and floating
your shins up to level with the floor— from this neutral position, lower one foot
at a time and keep the pelvis intact, in this way your ab work can help you main-
tain length across the front of your body. (Full exercise in detail “Deep Core Toe
Taps” at the beginning of the Fluid Forward Folds Movement section) One of
the beautiful aspects of backbending is that it promotes eccentric engagement of
the Rectus Abdominus, lengthening this key muscle while simultaneously toning
and contracting it, which serves to restore the muscle’s natural upward lift of the
front of the pelvis, as well as generate space in the vertebral discs on its opposite
side.
PSUFFERIN’ PSOAS
We looked at the role of the rectus abdominus and quadriceps in the mainte-
nance of a neutral pelvis, but there is one other major player in our hip health
that needs the fullness of our awareness when back bending, the psoas. The
Psoas muscle is not only our primary muscle of walking and locomotion, it is also
intimately connected, through the diaphragm, to the rhythm of our breathing.
This amazing muscle originates at the last thoracic vertebrae (T-12), all the way
down to bottom of our lumbar, (L-4). This origin point is on the front of the
vertabrae, facing forward, and from here it angles down and across the front and
inside of the pelvis, where it unites with the illiacus muscle and then passes over
the psoas bursa, a cartilaginous pad that allows it to slide over the bony surface
of the ilium. The psoas finally inserts a the lesser trochanter of the femur head
(the inner uppermost aspect of the head of your thigh). When we sit for long
periods of time this muscle can become ‘shortened’ or ‘contracted’, producing
a sneaky tightness in the low back that doesn’t seem to resolve with any kind of low-back therapy, making the psoas a tricky muscle with which to work. Often
people need to first strengthen this muscle- which is why this eccentric work is so
essential as it simultaneously brings length and strength to a muscle. Addition-
ally, long brisk walk may help offer relief from back pain. With each step taken,
the psoas undergoes a gentle alternating process of lengthening and shortening,
contributing to potential relief from discomfort.
SUMMARY & REFLECTION
The Rectus Abdominus, essential for maintaining a neutral pelvis, requires
proper engagement to prevent excessive anterior tilt, emphasizing the importance
of avoiding overdoing crunches and instead focusing on exercises that promote
length and strength simultaneously. The psoas is a sleeping giant in so many of
us, often in an over contracted position due to our sedentary culture.
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Do you have a sedentary job or hobby? How can you take care of your
psufferin psoas, as well as inspire upward lift in your rectus abdominus
on a daily basis?