In Tai Chi Chuan as a martial art, the spine must be well aligned to be able to absorb, redirect and generate strength or power. Without the psoas working well, the spine cannot stabilise. Any incoming strength will get stuck in the lower back or pelvis, causing pain or injury. The psoas is fundamental to martial power. 

In Tai Chi and Qigong we use deliberate intention to soften and release unnecessary muscular tension e.g around the hip joint, groin and glutes. We can learn to relax hyper contraction of the psoas muscle which further helps stabilise and improve alignment in the spine and pelvis bowl. The concept of 'dynamic relaxation' is to use the least amount of muscle contraction or release needed to perform a movement. Appropriate relaxation of the psoas muscle is fundamental to Tai Chi movements. 

In Tai Chi and Qigong training, static posture training can improve your posture when standing still with a quiet focus. This is called standing practice or Zhan Zhuang. This helps you transition into Tai Chi and Qigong movements, and can help you strengthen and condition the psoas muscle before you try to apply the principles of alignment in more complex choreography.

What Creates a Weak / Shortened Psoas

• Sitting, walking, running for long periods.
• Stress, tension, negative emotions help to create chronic contraction of the psoas muscle which is linked with the brains fight or flight survival response.
• A shortened psoas mimics the foetal position by moving the head and pelvis together.
• Sleeping in the foetal position.

Physical Effects of a Weak / Shortened Psoas Muscle

Chronic contraction of the psoas leads to many physical problems within the body through the shortening of the muscle;

• Lower back pain when either sitting or standing.
• Thoracic, hip, glute or abdominal pain.
• Difficulty with bowel movements e.g. constipation.
• Shallow chest breathing.
• Trunk becomes compressed/shortened which restricts the organs in the pelvic and abdominal cavity (restricting digestive and elimination function).
• Hips thrusted forwards rotating the pelvis and one or both legs.
• A compressed hip socket affecting rotation of the hip-joint, aiding hip degeneration.
• Lumbar spine compresses together affecting blood flow, nerves and circulation.
• Symptoms of sciatica.
• Restricts pelvic area affecting sexual function and urine/waste function.
• Restricts pelvic organs causing menstruation cramps.
• In general; lower back pain, disc problems, hip pain, knee pain, sciatica

Emotional Effects of a Tight Psoas Muscle

Chronic contraction of the psoas can lead to many emotional problems within the body;

• The psoas muscle connects directly to our fight or flight response.
• Both automatic responses cause movement in the psoas muscle; a) moving the body into the foetal position or b) engaging the leg and back muscles to move quickly.
• A tense psoas muscle sends a signal to the body that danger is imminent, which over-exerts the adrenal glands and weakens the immune response.
• If your psoas is chronically tense, this puts your body into a constant state of stress.
• A relaxed and appropriately working psoas muscle helps to maintain appropriate signals for the fight or flight response.