Find a kitchen chair or something similar (as in the photo) to sit on.

Breathe in by expanding the lower abdomen and back, then opening the ribs, stretching (but not stiffening) upwards through the crown of the head with the entire body, opening and filling with energy all the spaces and cavities, including joints and all tissue.

When the breath in is complete wait to allow all the energy to finish rising until you would have to stop yourself from breathing out before placing the tongue to the top palette and releasing the breath, and energy, softening down, draining the energy to the lower abdomen, but not collapsing your structure. After breathing out wait for the energy to finish draining down and until you would have to stop yourself from breathing in and then allow your body to do it naturally.

This is how you find your ‘natural’ breathing rhythm.

There are 4 points of contact to the seat, with the breath in, to assist the stretch up, sit forward onto the 2 points either side of the genitals and with the breath out, keeping the head in the same position, rock back onto the 2 points either side of the anus. This manipulates the spine into a forward and backward bow by the core and refreshes the vagus nerve, pumping the energy up and assisting it to drain down.

As you learn this system, the deeper breathing calms your body, then your emotions and finally your mind, putting you into a state of mindfulness. This is our first stage of learning the Shi Kon Tai Chi Programme. It’s essential to practice it daily.

This is easier to learn seated, enabling you to mimic the motion in the standing exercises and then with every technique in your forms or kata.

If you are interested in learning this breathing and mindfulness method and our Tai Chi Programme, the information link is in the comments.