The Psoas, Sitting, and Stress Connection

Written by Bobby Bessey on August 29, 2023. Posted in Articles, Asana & Anatomy, Astrology, Uncategorized, Yoga.

Understanding the sitting-psoas-stress circuit, and how to disrupt it.

Sitting has been dubbed the “New Smoking” in recent times due to its negative wellness impact.[1] There are a few obvious reasons for this. One being that if you are sitting you are obviously not moving your body, which is necessary for all our tissues, organs, and systems to function optimally. Secondly, unless one is carefully paying attention to the position of the pelvis when seated, the low back can experience undue pressure. This is not helped by the fact that sitting is often a workplace related “activity” that can be associated with job stressors.

The psoas muscle connects to every vertebrae of the lumbar spine and also attaches to the upper inner thigh bone

The potentially negative health impact of sitting however extends beyond skeletomuscular mechanics to nervous system function. This is due to a combination of the shortening of the psoas muscle, and the resulting muscle tension which occurs when sitting for long periods. Psoas tension impacts nervous system response. To understand this connection requires an awareness of human nervous system evolution, and the anatomy of the psoas muscle itself.

Humans are mammals. We have evolved to survive. For most of our time on earth survival mainly meant avoiding becoming a meal for larger animals. To this end, being happy and relaxed would be much less of a survival requirement than being alert to danger. As a result of this evolutary pressure we arrive in the modern day with a nervous system more responsive to possible signs of danger than beautiful things like relaxing scenery. Our nervous system moves back and forth between two states of activation. Sympathetic nervous system activation (SNS) which makes us alert to potential threats in our environment. The SNS triggers our body to prioritize functions that enhance our ability to fight or flee, sometimes resulting in unconscious safety postures such as flexing forward to protect vulnerable organs. Parasympathetic nervous system activation (PSNS) signals the body to relax, turn off protection responses, and focus resources on optimal cell, organ, and system function. Ideally, we spend more time in PSNS, only moving into SNS activation when the body truly requires this response.

When sitting with upper body curved the psoas and hamstrings tighten, and space for lung expansion decreases

Our ancient nervous system activation is inextricably tied to the psoas muscle, the strongest hip flexor. Psoas contraction is a major part of bringing the body into a flexed protection posture if danger is detected in our environment. The body and mind are in constant communication with each other. Just as a thought can trigger our body to prepare for danger, our body can also signal protection information back to the brain. If the psoas is shortened due to long periods of sitting, the nervous system can become confused and may assume this muscle is shortened because a protection response is needed. This means the body can trigger a low-level fight or flight response simply because the psoas is slightly flexed and tense. The fact that sitting poorly also usually results in a slightly flexed upper body adds to this effect. Upper body flexion results in shallow breathing due to decreased space for lung expansion. This becomes a second signal to the brain that our environment may not be completely safe.

Sitting in careful upright alignment allows for deeper breaths and less psoas and hamstring shortening

We can reset the nervous system by sitting in ways that do not create psoas tension, and allows for deeper breaths.

The great news is that simply being aware of the connection between sitting, psoas, and stress provides us with an opportunity to use movement, posture, and breath awareness to calm the nervous system. A simple three stop process that you can do at work or home when sitting and feeling anxiety is described below.

Three Step Immediate Psoas Reset

Step 1: Upper Body Posture Reset

If the upper body is slumped forward there will not be enough space for effortless expansion of the lungs. The brain associates shallow breathing with a need for protection response. Opening the upper body opening will allow for deeper breaths. If you are sitting and feel tension the first thing to do is lift the chest. Roll the shoulders down the back, lifting the bottom ribs away from the naval.

Step 2: Breath Awareness

Now that the upper body is open, bring the palms to the lower ribs on each side. Visualize the breath pouring in through the nostrils and spreading the bottom of the lungs wide before slowing filling the rest of the lungs. You will feel the breath moving toward the collar bones and lifting the ribs. Keep the front of the body lifted as you drop the hands to the lap, and allow the breath to slowly release through a hanging open mouth. The jaw and face are completely relaxed. Allow the breath to effortlessly leave the body like a slowly deflating tire. Repeat for 3-5 breaths or more. Do this anytime you need to reset body, breath, and mind.

Step 3: Psoas Release

Psoas lengthening can be added to this practice by carefully rocking the top of the pelvis to forward as you breathe deeply into your lifted upper body. This will simultaneously realign the spine for larger breath space and uncurl the psoas. For some, placing the sit bones on a rolled towel as the pelvis rocks forward can help guide the movement. The goal is to have the pointy bones at the front of the hips hover above the pubic symphysis bone (See Image).

Three Step Psoas Maintence Practice

While the above 3-point practice will be helpful in a moment of tension, a more dedicated practice for psoas maintence will further enhance its effect. Sitting creates tight hamstrings which can impede the pelvic forward movement. Giving some attention to releasing the hamstrings should be done on a daily basis. Dangle pose (See image) will do this. Gentle restorative back bend positions will also allow the front body muscles to lengthen for easier breaths, and assist the psoas to release. One particularly effective pose is reclined hero. Lie with the back on a bolster (or rolled blanket), bring the soles of the feet together with bent legs falling open to the sides. Support the outer thighs with a rolled blanket. Set a timer for 5-10 minutes. This allows for a full psoas release that will reassure your nervous system that you are safe. It will also lengthen chest muscles to allow deeper breaths to happen unconsciously as you move through day. Finish with child’s pose because nothing calms the nervous system more than relaxing in the same position that you grew in.

A more intensive psoas maintence approach can be found in a Neurogenic Yoga class. Neurogenic yoga triggers a tremor response that allows both recent, and long-held tension, stress, and trauma to be released. Find more information, or to register for one of Bobby’s upcoming Neurogenic classes at this link to Shakti Yoga Method Neurogenic Yoga Classes.

Wishing you a wonderful day of deep breaths and nervous system calm.

[1] James Vlahos, Is Sitting a Lethal Activity? New York Times Magazine, April 12, 2011

Tips to Enhance Your Year of the Rabbit

Written by Bobby Bessey on December 31, 2022. Posted in Articles, Astrology, Yoga.

Maximize the Abundance of 2023 With the Wisdom of the Japanese Horoscope.

This January heralds the arrival of the year of the Rabbit. As each year-end nears in Japan, you begin to see images of one specific animal popping up in just about every setting imaginable; decorations, cards, advertisements. They vary from year to year and are always an animal of the Japanese zodiac. These animals are thought to be indicators of both individual personality and the nature of the year it represents. There are twelve animals, and they influence our world in twelve-year cycles. Your animal is determined by the year in which you are born. If you are in Japan and being asked what animal you are, that person is probably trying to learn more about your personality (of course, they could also be attempting to politely figure out your age without asking directly). The Japanese zodiac is Chinese in origin but has been fully adopted by the Japanese.

The new year is a time to pause and contemplate our personality and actions. In yoga this is the practice of swadhyaya, or turning inward to discover our true selves. This year’s horoscope animal is the Rabbit. Some say lord Krishna loved rabbits and showed them great affection. Rabbits were thought to be appropriate pets for sages who often lived in natural settings. They are mentioned in ancient Indian texts such as the vedas and puranas

Before discovering what animal you are, here is the cute origin story of how the animals in this zodiac were chosen. There are a number of variations on this story. I share the version that was told to me by Japanese friends.

One day the most important god gathered all the animals and told them that he would hold a race the next day to choose twelve animals to make up the zodiac. The order that each animal arrived at this revered god’s home in the heavens would determine their place in this cycle.

To get to the race destination, the animals had to cross a river. The cow knew this would be a challenging race. She was prudent, she planned ahead, and set out early. The rat was not a great swimmer, so asked to ride on the cow’s back (Some stories say the cat also rode on the cow but was pushed off by the rat. Other narratives have the rat lying to the cat about the day of the race causing him to miss it. Either way the cat did not make it into the zodiac because of the rat and this apparently explains their continued rivalry to this day). Anyway, as the cow was approaching the finish line the rat jumped off his back and crossed the line first. This is how the rat became the first animal of the zodiac and the cow the second.

The tiger was the third to arrive. His early arrival was due to his great strength which enabled him to fight the currents of the river. The rabbit came in fourth, having made it across by hopping from stone to stone (and by some accounts with a little help from the dragon).

The dragon arrived in fifth place. This surprised the god who expected such a powerful creature to be first. The dragon explained that he had stopped to assist other race participants, as well as to help the people of the earth with their food and water shortages.

The horse was the next animal to arrive, but was unaware that the snake had decided to hide in her hoof during the race. Just before reaching the finish line the snake jumped out of his hiding place and startled the horse. This gave the snake time to finish ahead of the horse and become the 6^th animal of the zodiac, leaving the horse in 7^th place.

The 8^th, 9^th, and 10^th place were taken by the sheep, monkey, and rooster. They arrived together having worked together to build a raft to make it across the river safely.

The dog was next. His late arrival was also surprising as he was known to be an excellent swimmer. He explained that he had paused to enjoy bathing in the river, still landing himself in the 11^th spot.

**If you are a chicken you may be ambitious and goal oriented.**

Finally, the wild boar/pig shows up. She had stopped for snacks and had then fallen asleep with a full belly. Upon waking up she rejoined the race and made it just in time for the 12th and final spot.

Each animal’s behaviour in the origin story expresses their nature to some degree. None are wholly good or bad. Each has the capacity for positive and negative expression of their characteristics. According to the Asian zodiac the personality of the animal that represents the year you were born will be reflected in your individual traits and patterns. Every twelve years your animal will come around again to influence the universal energy of that time. The energy of the animal also impacts the nature of the year we are moving into.

In order of their placement on the zodiac, there are some general characteristics of each animal and the years that they govern. Heads up, this post is a pretty superficial presentation of an ancient system that traverses a number of cultures. Mostly, I am repeating things my friends have shared with me. More research is suggested if you want to truly understand the Asian zodiac. That said, enjoy contemplating our place in the world through the lens of this beautiful horoscope.

Rat (2020, 2008, 1996, 1984, 1972, 1960, 1948 …) people are very ambitious, and will push themselves hard to meet their goals. They will work hard and are unafraid of challenge. They are charming and honest. They may easily anger but are skilled at projecting an outward show of control.

Cow/Ox (2021, 2009, 1997,1985,1973, 1961, 1949 …) people are patient and inspirational. They are stirring speakers who inspire confidence in others. Cows exhibit great mental clarity. In the origin story she literally carried the rat to greatness.

Tiger (2022, 1998, 1986, 1974, 1962, 1950 …) people have stubborn tendencies and can be regarded as selfish, cold, and unkind. Tigers are, however, sensitive underneath all of this. They are thoughtful and have great compassion for those they love. They are also known for their courage. This is much like the personality of Tigress, in Kung Fu Panda (if you haven’t seen this beautiful and insightful movie, stop reading and watch it now… seriously.)

**Monkeys are intelligent and able to bring creative solutions to problems. This Japanese Macaque is soaking in an onsen near Nagano. That sounds like a smart idea to me!**

Rabbit (1999, 1987, 1975, 1963, 1951, 1939…) people are good at talking their way into, and out of, things. They are known for being ambitious, virtuous, and reserved. They may have a taste for the finer things in life. Their reputation for being trustworthy means they are usually greatly admired.

Dragon (2000, 1988, 1976, 1964, 1952, 1940, …) people are easily excitable, short tempered, and can be stubborn. Despite their easily angered disposition, they are sensitive, and get their feelings hurt easily. They are also known to be honest, brave, and disciplined. Dragons inspire trust in people. Recall the dragon’s compassionate behavior in the origin story. A complex personality indeed.

Snake (2001, 1989, 1977, 1965, 1953, 1941, …) people are deep thinkers who often do well financially due to their determination in pursuing their dreams. They hate to fail, and will go to great lengths to avoid doing so (recall the origin story). Snakes are often people of few words.

Horse (2002, 1990, 1978, 1966, 1954, 1942, …) people are quick thinkers who are skilled at giving compliments. They tend to be successful in their endeavors, and have capacity to make wise financial decisions. They may talk too much, be impatient, or easy to anger.

Sheep (2003, 1991, 1979, 1967, 1955, 1943, …) people are noted for their quiet elegance. They are drawn to fine arts, and are passionate about the environment, as well as their spiritual endeavors. They may also sometimes be shy, lack will power, and unconsciously take a passive role in relationships.

Monkey (2004, 1992, 1980, 1968, 1956, 1944, …) people are seen as eccentric and highly intelligent. They are good at seeing the big picture and are lucrative in financial dealings. Their inventive, think-outside-the-box insights mean they can solve even complex problems with ease. Their behaviour is often both creative and erratic.

Rooster/bird (2005, 1981, 1969, 1957, 1945, …) people are devoted to their work and enjoy being busy. They push themselves to expand their skills, sometimes to the point of taking on more than they can handle. The rooster is ambitious and always looking to go further. Not achieving a goal is very upsetting for the rooster. They are known for speaking their mind. This is sometimes refreshing and other times may be seen as speaking out of turn.

Dog (2006, 1982, 1970, 1958, 1946, …) people are loyal, honest and work hard to create positive relationships. They inspire confidence in others and are known to be great at keeping secrets. Dogs are humble and easy going, so are considered to be good friend material.

Boar/pig ( 2007, 1983, 1971, 1959, 1947, …) people have an enormous inner strength that is difficult to unseat. They are honest, humble, very affectionate, and extremely kind to those they love. While they have short tempers, they do not enjoy arguments and try to avoid them. They are stubborn, often making it challenging to convince a boar to change their opinion. In the origin story, the boar is known to have rushed past the god at the finish line, and had to eventually turn back to join the group.

What does the Asian zodiac mean for the essence of 2023? I am excited to be entering the year of the Rabbit. In Japan they represent abundance, fortune, progressing onward, cleverness and they are also messengers for the gods (kami). They are fertility and childbirth symbols. Some shrines that honor the rabbit, like Higashi Tenno Okazaki Shrine in Kyoto, are visited by couples expecting children and the newly married to pet the bunny statue for good luck. After a few rough years world wide we can hope that 2023 will bring a balm of rabbit characteristics. They can be soft, kind, patient and pure of heart. They are also fast, skillful, and very responsible. They are relentless in finding solutions to problems. They get things moving forward and so symbolize success. This is the perfect balance for a world that is healing as it moves into the future, leaving the last few years of covid behind, learning from the experiences, and kindly and lovingly overcoming challenges.

The energy of kindness and empathy that infuses the year of the rabbit makes 2023 a good year to start a romantic relationship.

2023 is also a good year to explore your passions. Have you been postponing a creative endeavor, waiting for the right time? Well this may be the year to explore that drive. If this is a business endeavor may the abundance symbolized by the year of the rabbit help you create the life you long to lead.

If you were born in the year of the rabbit you may do best in a career that requires creativity to utilize your sensitivity, empathy, and artistic flair in how you navigate any workplace. Music, writing, archetecture are all great professions for rabbits. However a creative voice and mind can be utilized in any job. Rabbits are also social butterflies and do well in jobs that require networking.

From a health perspective remember that rabbits are very sensitive and prone to worry, especially if over extending or having financial difficulty. Watch for old illnesses returning and shower yourself with the care you need to avoid them before they can form.

**The first sunrise of 2022 from Signal Hill. Watching the first sunrise of the year is called Hatsuhinode in Japanese. Doing so brings good luck for the year to come from the god Toshigami.**

How accurate is the Japanese zodiac? That is something you will have to decide for yourself. It may well be a coincidence but I am a wild boar and my plan to have this post written two weeks ago was interrupted by a holiday of indulgences that included copious amounts of holiday napping and snacking (generally the same reasons that the boar came last in the origin story). Also in true boar form, I regret nothing and it is unlikely one could change my mind about the value of my chosen course.

Welcoming the new year by watching the first sunrise of the year is thought to bring good luck for the year to come (hatsuhinode). This is especially so if you manage to do this from the top of Mt. Fuji, however it is lucky from anywhere.

Also record your first dream of the new year on the night of January 1st (hatsuyume). This dream is thought to indicate your luck for the new year. Particularly fortutious are dreaming of Mt. Fuji, hawks, or eggplants!

And finally, the next time you look at the moon look for two rabbits making rice cakes (mochi) instead of the western influenced image of a man’s face. This may inspire you to move into the new year seeking fresh perspectives and insights infused with the kindness, creativity, and abundance of the year of the rabbit.

Wishing a Very Happy Year to all!

Welcoming the Tiger

Written by Bobby Bessey on January 3, 2022. Posted in Articles, Astrology, Yoga.

**Daruma doll used to bring good fortune. Paint in one eye with your wish. And the second once it has come to pass.**

The Animal Zodiac and What it Means For You in 2022

2022 heralds the arrival of the year of the tiger. As each year-end nears in Japan, you begin to see images of one specific animal popping up in just about every setting imaginable; decorations, cards, advertisements. They vary from year to year and are always an animal of the Japanese zodiac. These animals are thought to be indicators of both individual personality and the nature of the year it represents. There are twelve animals, and they influence our world in twelve-year cycles. Your animal is determined by the year in which you are born. If you are in Japan and being asked what animal you are, that person is probably trying to learn more about your personality (of course, they could also be attempting to politely figure out your age without asking directly). The Japanese zodiac is Chinese in origin but has been fully adopted by the Japanese.

Maybe you don’t believe in horoscopes. That is ok because this is a just-for-fun-post. However, from a yogic perspective, there is value in anything that inspires us to pause and contemplate our personality and actions. This is the practice of swadhyaya, or turning inward to discover our true selves. And since this year’s horoscope animal is the tiger maybe it is appropriate to also mention that Shiva is often depicted sitting on a tiger skin symbolizing the victory of divine insight over the tendancy to be led by base instincts.

Before I tell you what animal you are, here is a cute origin story of how the animals in this zodiac were chosen. There are a number of variations on this story. I will pass along the most common version that I have been told by my Japanese friends.

To get to the race destination, the animals had to cross a river. The cow knew this would be a challenging race. She was prudent, she planned ahead, and set out early. The rat was not a great swimmer, so asked to ride on the cow’s back (Some stories say the cat also rode on the cow but was pushed off by the rat. Other narratives have the rat lying to the cat about the day of the race causing him to miss it. Either way the cat did not make it into the zodiac because of the rat and this explains their continued rivalry to this day). Anyway, as the cow was approaching the finish line the rat jumped off his back and crossed the line first. This is how the rat became the first animal of the zodiac and the cow the second.

The 8^th, 9^th, and 10^th place were taken by the sheep, monkey, and rooster. They arrived together having worked together to build a raft to make it across the river safely.

In order of their placement on the zodiac, there are some general characteristics of each animal and the years that they govern. Heads up, this post is a barely-researched and superficial presentation of an ancient system that traverses a number of cultures. Mostly, I am repeating things my friends have shared with me. More research is suggested if you want to truly understand the Asian zodiac. That said, let’s enjoy contemplating our place in the world through the lens of this beautiful horoscope.

Tiger (2022, 1998, 1986, 1974, 1962, 1950 …) people have stubborn tendencies and can be regarded as selfish, cold, and unkind. Tigers are, however, sensitive underneath all of this. They are thoughtful and have great compassion for those they love. They are also known for their courage. This is much like the personality of Tigress, in Kung Fu Panda (if you haven’t seen this beautiful movie, stop reading and watch it now… seriously.)

What does the Asian zodiac mean for the essence of 2022? I am excited to be entering the year of the Tiger. Yes, once again our year has started out looking a rough on the surface but hopefully like the Tiger it will turn out to be full of silver linings, propelling us to overcome, and discover the joy lurking beneath the turbulence of the superficial.

How accurate is the Japanese zodiac? That is something you will have to decide for yourself. It may well be a coincidence but I am a wild boar and my plan to have this post written two weeks ago was interrupted by a holiday of indulgences that included copious amounts of holiday napping and snacking (generally the same reasons that the boar came last in the origin story). I will also add that in true boar form, I regret nothing and it is unlikely you could change my mind about the value of my chosen course.

Wishing a Very Happy Year of the Tiger to all!