What are the consequences of an ‘exhausted’ psoas? (what you can do to fix this)

How Long Does a Burnout Last
Taoist healers call the psoas the muscle of the soul. The psoas can dry up and shrink due to stress, anxiety, rushing life and the like. An exhausted psoas can then cause all kinds of problems in the lower body. In this article you can read about the consequences of an exhausted psoas and an exercise to relax and heal the psoas.

The psoas, which expresses our emotions most deeply, is a grounding force that allows us to receive and transmit subtle energy that passes through the midline.

What is the psoas?

The psoas is part of our core , also called the core in English and during sports lessons . Being aware of our core can induce a sense of intimacy with all of life. Just as Alice in the story Alice in Wonderland falls down the rabbit hole to the center of the earth and finds a door to another world, so when we connect with our personal core a door is opened to an inner world that is equally wondrous and expansive. like the universe. When we turn our attention to sensations and make the journey inward, it is our core consciousness that deepens our understanding of life and gives meaning to our movement.

Fear and the psoas

Our innate primitive survival instinct activates the fight, flight or freeze response. Fear is a healthy survival response that helps us respond appropriately when we sense danger. When we’re in danger, our psoas makes us pay close attention so we can run off quickly, stay where we are, or take shelter. In coordination with the major extensors, the psoas prepares us to run or kick, and in conjunction with the major extensors, it protects us by curling up and coiling.

A dehydrated, exhausted and/or shrunken psoas

Undigested feelings of fear or anger can and do fragment somatic wholeness. When you behave or are in a perpetual survival mode (i.e. living in a rush), the sympathetic nervous system is alerted and so the overload will further exhaust the adrenal glands and immune system. If you are constantly defensive and alert, you will maintain armor to compensate. Instability of the skeleton ensures that more and more effort is required from the muscles.

Its consequences

Emotional muscle tension is a form of armor that depletes the potential of the psoas.

If the psoas is overused or misused, or is abused (by ignoring its signals), it eventually loses flexibility and begins to dry out, eventually shrinking. If the pelvis is structurally unable to transfer weight, an appeal is made to the (overloaded) psoas to provide support. On the other hand, (misused) chronic anxiety turns on the psoas, affecting pelvic stability.

Stretched ligaments, tendonitis, sciatica, dislocations, compressed discs, low back pain, knee, ankle and hip problems can all be traced back to an imbalance reflected in a depleted, overused (or abused) psoas.

Once the psoas has regained flexibility and the pelvis is re-centered, harmony in the core is restored, allowing the muscles on the outside to regain their freedom of movement.

Relaxing the psoas: constructive resting posture (crh)

This pose is very helpful for disentangling tension patterns from the core outward, increasing proprioception and letting go of old conditionings.

Purpose: to explore sensations, feelings, thoughts and images and to release excess tension in the psoas muscle.

The constructive resting position (hereinafter: CRH) is comfortable and safe. The CRH is a neutral position and therefore a suitable starting point for disentangling all kinds of tension somewhere in your body.

Getting into the crh:

In the CRH, gravity causes the psoas to relax, resulting in improved skeletal alignment.

What do you need: a safe and pleasant place. Choose a place where no other people pass by and where you won’t be disturbed. Turn off your phone, close the door, and dim the lights (turn off all the big lights). Lay a folded blanket or mat flat on the floor.

  1. Lie on your back with your torso and head flat on the floor.
  2. Your head is aligned with your entire back (not tilted forward toward the chest or back toward the floor) while your pelvis, lumbar, and cervical vertebrae are neutral and in constant relationship with the rest of the spine (not retracted, held, or squeezed) )
  3. Your knees are bent and your feet are hip-width apart (the same distance apart as the front of the hip socket) with the heels one to two feet in front of your buttocks. Do not press your back against the floor. When you lie in the CRH, your lower back will naturally connect as the psoas relaxes and the spine unfolds.
  4. Rest your arms on the floor, on your chest, or on your pelvis. Don’t lift your arms above your shoulders as this will shift your center of gravity and change your posture.
  5. You can close or keep your eyes open, as long as they rest gently in the eye sockets. If you have soft eyes, the light can come in without drawing your attention outside of yourself.
  6. Rest in the CRH for ten to twenty minutes.


Tips to relax the psoas in crh more

  • Notice what happens when you are in the CRH.
  • Don’t press your back down. The constructive rest position is a position in which you do nothing. It is a oneness attitude, a resting position. Gravity releases unnecessary energetic nerve tension from the psoas, making the pose very constructive.
  • If you consciously focus your attention on your sensations when you lie in this position, you will feel even more relaxed and it helps your nervous system to mature. While you may automatically begin to think about all that still needs to be done, you still calm your mind by following your sensations. Simply witnessing all kinds of normal feelings, thoughts and images releases energy so that your true authenticity can emerge.
  • Do not use force or try to relax in a rush. As your attention moves deeper in, focus your awareness on your psoas, which now softens at the front of the hip sockets.
  • Settle into your bones. There is a shift from muscle tension to skeletal support when the bones are aligned and they can hold the tucked-up legs in that position. Just like a pocket knife with the hinge as the bent knee joint, your legs can be balanced effortlessly. The correct skeletal relationship, in combination with released muscle tension, ensures that the balance of the legs increases when you lie in the CRH.

Help with an uncomfortable Crh

If you have a hollow back, just leave it as it is. When you lie in the CRH, your spine will automatically gain more weight and gradually lengthen towards the floor. This elongation is due to the psoas muscle releasing neuromuscular tension. If you find that you are holding your legs up with excessive muscle tension or that your legs want to lunge toward each other or outward, consider the following three options:

  • Use a soft ball of 18 to 25 centimeters in diameter, a balloon or yoga block (the width of your hip joints) between your legs. The ball or block helps to maintain proper skeletal alignment for the legs and feet.
  • Use a chair to support the legs. With the chair version of the CRH you don’t have to position your feet.

Get out:

With each return, your consciousness becomes wider and deeper and more nourished.

Let weight initiate your movement as you roll out of the CRH. When you’re ready to come out of the crh, let your knees lead you as you roll to one side. Your whole body follows. Rest a while. Instead of pulling up with your head and neck, slowly rise up by pressing your hand against the floor. Get on your hands and knees and then lift your hands and feet off the floor to stand up. Once you stand up, take the time to observe your sensations, feelings, and overall awareness.


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