There is a progression to tai chi. First is to relax places where we’re tight (often painful, too). Often it can be described as “clenching.” For most of us that is true. The next step in the progression is to move. Move around and through the tight places with a mindful intention to dissolve the tension. The moves are designed to help you to relax. Moving changes the body.
We use different methods to get that change to happen: loosening, stretching, and single basic exercise. Repetitive, rhythmic, single moves, in which we employ awareness of and intention to the six directions, and then in shapes and patterns. The six directions are up down front back left right and the shapes are circles, figure 8s and spirals.
Begin with circles and visualize with your mind intending to circle inside your abdomen. This location is particularly important in the beginning, but you can move in circles anywhere in your body with the intention.
Moving the abdomen and the hips are key to relaxing and loosening the tightness in the lower back and spine.