Psoas, pelvic floor & the core Flashcards
What is the pelvic floor? How would you describe it to someone who doesn’t know anything about it?
The pelvic floor is a muscle group at the bottom of the torso. It spans from the bottom of the torso to the legs
List at least 3 causes of weak pelvic floor muscles.
- Child birth
- Gripping in front body
- Sitting poorly
How is use of the pelvic floor useful in practicing yoga asana?
Engaging pelvic floor helps to improve spinal alignment, foot placement, weight distribution and provides stability.
Describe the relationship between the actions of the pelvic floor muscles and the thoracic diaphragm in savasana.
They are connected by the Psoas muscles and move in tandem. Tension one causes tension in the other.
What is required for this relationship to be present?
A relaxed torso allows them to move together.
What is always the first step in activating the pelvic floor?
Grounding the femurs and sending pubic bone towards tailbone.
Why is the first step in activating the pelvic floor grounding the femurs and sending pubic bone towards tailbone?
If pelvis is out of alignment, muscle group is not available.
What are the next steps to engaging the pelvic floor after you’ve grounded the femurs and sent pubic bone towards tailbone.
Move sit bones towards one another.
Describe the “core” in one sentence.
The core is the set of muscles that supports the spine and torso and provides stability.
Why is using the word “core” in yoga class not effective (or even dangerous)?
Because people tend to think “core” means abs and this can lead to gripping of the front body which can cause misalignment, improper breathing, and potential injury.
What is the span of the psoas major (where does it attach at the top and where does it attach at the bottom)?
It spans T12 to inner trochanter.
Describe the size of the psoas in the average adult human.
Average size is 16 in long and about fist thickness
What is unique about the psoas in terms of what it is connected to?
It is connected to 3 different areas of the body: spine, pelvis, and femur
Which system of the body (other than musculoskeletal) is the psoas closely connected to, and why?
Nervous system since a hypertonic psoas can limit breathing.
What is the first step to releasing a hypertonic psoas muscle?
Learn to breathe with full range of diaphragm
