The Sanskrit word “Sankalpa” has been interpreted to mean a “resolution” or “intention”, usually in association with the practice of Yoga Nidra. According to, “sankalpa has the potential to release tremendous power by clearly defining and focusing on a chosen goal.” The focus of this blog post is to illustrate the subtle, yet powerful myofascial connections between the diaphragm and iliopsoas muscle all the way down to the feet in Triangle pose. Understanding and visualizing these connections in Trikonasana will enable you to do the same in other poses.
The diaphragm, as we all know, is the central muscle of breathing. It operates mostly unconsciously, though we can consciously influence its rate and depth of contraction. As the central muscle of breathing the diaphragm is inextricably linked to our life force and thus, our emotions and energetic body. Practicing yoga asanas influences the diaphragm in subtle ways, particularly through its connection to the psoas muscle. In fact, every pose has a slightly different effect on the diaphragm, and thus on its energetic connections.
Visualization is a powerful tool you can use to access these connections. So, before we go on to the details of anatomy and biomechanics, spend a few relaxed moments looking at figures 1 and 2, which illustrate these myofascial connections. Look at the images and then picture the connections within your body (click on the image for a larger view). Repeat this exercise two or three times, devoting five or ten seconds to each visualization.
Learn how to skillfully stretch and strengthen the mysterious psoas muscle. Awakening the Psoas. Now that you have a picture of the psoas in your mind, let's. Core work- Awakening the Psoas. This Yoga News is brought to you by Ray Long Author Of Bandhayoga. This simple series of postures will help you access and engage your deeper core muscles will enrich your practice and your day-to-day activities.
Note how you can feel the connections within yourself. Please complete this process before proceeding with the details of anatomy and biomechanics.
The thoracic diaphragm is a dome shaped muscle that separates the chest and abdominal cavities. The contractile part of this muscle is located peripherally, inserting onto a central tendon (that is not connected to a bone). The origins of the muscle are divided into costal and lumbar portions. The “costal” portion originates from the inner surface of ribs seven through twelve. The “lumbar” portion has both medial (closer to the midline) and lateral (further from the midline) aspects. The medial aspects of the diaphragm arise from the front of the first three lumbar vertebrae (L1-L3). The lateral aspects arise from three tendinous arches.
The first tendinous arch is associated with the abdominal aorta, and the second and third with the psoas major and quadratus lumborum muscles respectively. Figure 3 illustrates these structures. The psoas major muscle originates from the vertebral bodies of T12 and L1 through L4 (lateral surfaces and discs), with a deep layer originating from L1-L5 (costal processes). It combines with the iliacus muscle, which originates from the inside of the ilium (the iliac fossa) to form the iliopsoas muscle. The iliopsoas then runs over the brim of the pelvis to insert onto the lesser trochanter, a knob-like structure on the upper, inside of the femur (thigh bone). The iliopsoas crosses multiple joints and is thus considered a polyarticular muscle. When contracting on one side it can act to flex and externally rotate the femur and/or laterally flex the trunk (as in Trikonasana) or tilt one side of the pelvis forward.
When the iliopsoas contracts on both sides it can flex both femurs and the trunk. Bilaterally contracting this muscle lifts the trunk from supine position (lying on the back). Figure 4 illustrates the iliopsoas muscle. Click for a technique on isolating and awakening this important muscle to use it consciously in yoga poses. Our books are designed to facilitate this experience. They are based on many years of formal study of anatomy and biomechanics and use carefully designed vivid images that stimulate the visual cortex of the brain, in essence “lighting up” the muscles that are engaging in each part of the body during each pose.
In fact, many practitioners say that they can actually “feel” the muscles when looking through. Series deepens this visual experience by illustrating each pose in a step-wise fashion. This visual experience then translates to improvement in your asanas. Click to page through all of our books. I have been practicing Yoga off and on for a long time. I love your blog and the beautiful anatomy illustrations. They are extremely helpful and motivated me to buy your books and restart practicing Hatha Yoga.I recently had total hip replacement and because many of the tendons and ligaments to the head of the femur were cut, I cannot perform many of the old asanas that I used to do for fear of popping out the hip joint.
I showed my surgeon some illustrations of asanas and asked if I could do these again. His response was 'On purpose?' But in all seriousness, there is a growing segment of the population (like me) who are older and could benefit from Yoga. Can you do some posts or even a book on dealing with joint replacement in practice and how to strengthen the areas so one can do a more full Yoga workout? Hi Stephen,Thanks for stopping. Ask your doc to advise you on the surgical approach he used to replace your hip, the range of motion he recommends and the limitations (partly based on the surgical approach).
Tell him the pictures are of yoga, an ancient art that is practiced around the world by millions of people-on purpose (with purpose) to enhance their lives in many ways. You can mention that the American Academy of Orthopedic Surgeons has cited it as one of the adjuncts for conservative management of knee arthritis and you would like to return to it so you can avoid having him replace your knee.:)Thanks for the suggestion on a post. It's a bit complex and depends on the individual hip replacement (with a number of factors), so I usually tell people to follow their docs restrictions on range of motion and use common sense on which poses they work with. See my blog post on balancing freedom and restraint in yoga. All the Best and good luck on returning to practice!
Hi Esperanza,The abdominal obliques are also connected to the muscles of the lower leg-via the periosteum on the iliac crest to the TFL and thence to the other muscles illustrated (and multiple other muscles). I am showing a connection that is deep to that, and also functional.
The TFL is connected, also via the periosteum, to the iliacus. If you look at the function of the obliques in a side bend, like Trikonasana, then you can see that they stretch, as does the psoas major (they are synergists for side flexion of the trunk). The TFL synergizes the obliques and the psoas major when coming up from a side bend like Trikonasana (both via closed chain contraction); indeed the linkage shown here from the TFL to the lower leg should be a focus on when coming up from this pose. Using these muscles when coming out of the pose helps to avoid back strain. I'll show the oblique connection in a future post. Thanks for commentingRay.
Wonderful post, but I have a discussion point.An eccentric contraction is one in which the muscle contracts to slow its rate of lengthening. For the diaphragm, this would require something to create a force against its inferior aspect while at the same time the muscle is contracting in a manner to push back against this inferior force but with less force than the one on its inferior aspect.Could this occur when we are inverted, letting the glottis relax, but using the diaphragm to slow exhale?Partially closing the glottis on exhale will create a force within the thorax, which the force pushing from the inferior side of the diaphragm must overcome for the diaphragm to fully lengthen. Potentially this allows the diaphragm to let go. In direct opposition to the statement in this post, which is suggesting that the diaphragm is contracting to exert an upward force against the glottis created force, the diaphragm cannot contract and exert a force in a superior direction. It can only decrease superior exerted forces in the thorax, Right?Maybe we should consider this - wouldn't that be an interesting effect of ujjayi breath?
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By contracting the abdominals to draw in the abdomen, and contracting the glottis to increase thoracic pressure, might the diaphragm be able to move passively during exhale? Would that give it more R&R? Hi Neil,Thanks for commenting-very interesting discussion points. I agree that eccentric contraction is typically defined as you describe, i.e. A contraction against a weight that exceeds the contractile force so that the joint angle increases rather than decreases (as with concentric contraction).
I think what happens when one closes the glottis after the end of exhalation and then attempts to inhale, the diaphragm develops a contractile force, but probably doesn't have that much excursion. So it wouldn't be a pure eccentric contraction like that typically described for the usual definition. However, I look at eccentric contraction as more of a spectrum that includes the situation where the muscle is engaging when in a lengthened state, but not shortening-could be a type of isometric contraction. The force generated draws the abdominal contents upward, rather than air into the trachea. Could be augmented by engaging the accessory muscles of inspiration (which is what I do myself).
But I agree with you that it wouldn't be the typical eccentric contraction and will clarify that. Thanks for pointing it out.
I'm jet lagged from travel and just getting to bed, so I want to think about your other points regarding inversions a bit more and will add my thoughts later. I do think that strengthening the diaphragm is one of the benefits of inversions, however. It's a bit like reverse abdominal breathing (where one engages the abs on inhalation, thus raising intra-abdominal pressure). This is a common Qi Gong technique which I've been practicing-great effects. In the case of inversions, the diaphragm has to contract against the weight of the abdominal contents, thus giving it a bit of a work out. Let me think about your other thoughts, as they are more in depth. Thanks again for adding to the discussion.
Thank you for this-very helpful on the connection between diaphragm and psoas. I'm not an anatomy expert by any means, but I feel I'm getting a handle on it through your posts.
After reading this one I'm wondering if you have any advice on how to avoid over using the psoas in Navasana and Padangusthasana? Teachers always tell me to straighten my back or use my core more, but I still find I'm mostly using the hip flexors, and frankly it feels like I'm doing more harm than good in these poses.Thanks!
LAURENGreetings and big Gratitude for all the care you take in creating this excellent information. With respect to this post in particular, I have a question regarding releasing the psoas but in a seated or supine position. I work with a paraplegic who has, as you might expect, incredibly tight hips. The deeper holding in the psoas causes spasms through one of his legs, and though we have made incredible strides in opening this area, working with the deep iliopsoas without the ability to access standing postures has presented quite a challenge.
Can you suggest or point me in the direction of information on how my student and I might adapt some of your suggestions to the practice? Always, in your particular case, consult your health care provider and obtain full medical clearance before practicing yoga or any other exercise program. Yoga must always be practiced under the direct supervision of a qualified instructor. Practicing under the direct supervision and guidance of a qualified instructor may reduce the risk of injuries. Not all yoga poses are suitable for all persons.
Practicing under the direct supervision and guidance of a qualified instructor, in addition to the direction of your health care provider, can also help determine what poses are suitable for your particular case. The information provided in this blog, website, books, and other materials is strictly for reference only and is not in any manner a substitute for medical advice or direct guidance of a qualified yoga instructor. The author, illustrators, editors, publishers and distributors assume no responsibility or liability for any injuries or losses that may result from practicing yoga or any other exercise program. The author, editors, illustrators, publishers and distributors all make no representations or warranties with regards to the completeness or accuracy of information on this website, any linked websites, books, DVDs, or other products represented herein.