Deep Breathing Form

in a Chair Explanation

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These individual postures all link together in a never ending chain, once you have done the repetitions for one posture, your breathing and flow of movement joins into the next posture without a break.

1. Diaphragm breathing

  • Turn both palms up below your belly button, fingers facing the middle of your body but not touching
  • Breathing in bring your palms to chest height
  • Breathing out turn your palms over and push down
  • Keep your hands close to your body but not touching it
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 2. Flying swallow

  • Turn both palms up below your belly button, fingers facing the middle of your body but not touching
  • Breathing in float both wrists up to shoulder height beside your body, palms facing down
  • Breathing out sink your elbows down and bring your hands back to the starting point
  • Movement is like a bird flying, nice and graceful
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 3. Pushing the sky

  • Turn both palms up below your belly button, fingers facing the middle of your body but not touching
  • Breathing in bring your palms to chest height
  • Breathing out turn your palms over so that your wrists are facing out and press up above your head
  • Breathing in circle your arms around and back to chest height
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 4. Monkey running

  • Turn both palms up below your belly button, fingers facing the middle of your body but not touching
  • Breathe in then breathing out press behind you palms facing back
  • Breathing in bring wrists to shoulder height in front of you, wrists are bent
  • Breathing out straighten your wrists and press your palms behind you
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 5. Open, close

  • This exercise is performed at three levels, in front of the belly button (lower Dan Tien), chest (middle Dan Tien), forehead (upper Dan Tien)
  • Bring both palms opposite each other, not touching, fingers facing forward, breathe in then breathing out move your hands forward
  • Turn your palms over so the back of your hands are facing each other
  • Breathing in separate your arms to your sides
  • Turn your palms over and breathing out bring them back together but not touching
  • Breathing in bring them back to your body
  • Start again at the next level
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 6. Sinking, floating

  • Breathing in with your arms hanging by your side, float your wrists up above your head
  • Your hands meet above your head, finger tips almost touching, palms facing down
  • Breathing out press your palms down in front of your body until they are at your side again
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 7. Grinding stone

  • Palms facing down in front of you start making a circle close to your body
  • When the circle is close to your body breathe in
  • When it is out from your body breathe out
  • Movement is like you are circling a grinding stone
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 8. Left, right circling

  • Place left hand over your stomach, right arm hanging down, back of arm facing the right side of your body
  • Circle your right arm in front of your body to the right side breathing in
  • Circle the arm up and in front of your face breathing out
  • After repetitions repeat the same on your left side
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 9. Cloud hands

  • Right hand scoops up to left, breathing in
  • Right hand stays high, left hand scoops to right, breathing out
  • Eyes watching right hand
  • Left hand stays high, right scoops up to left, breathing in
  • Eyes watching left hand
  • Right hand stays high, left hand scoops to right, breathing out
  • Movements are lite, like drawing clouds
  • Concentrate on the feeling of lightness and the breathing
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 10. White crane cools its wing

  • Turn waist stretching left arm back, breathing in
  • Turn waist back to front left arm circling high and back breathing out
  • Eyes watching left hand
  • Right hand, palm facing out stays in front of forehead, for whole movement
  • Feels majestic like a big stalk stretching one wing
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 11. Cleaning meridians – arms

  • Right and left palm facing up
  • Bring the right arm over the top of the left until your elbow is over your left palm, breathing in
  • Breathing out, turn right palm over, facing down, bring the right palm over the left arm until it passes the left hand
  • Breathing in, bring the left arm over the top of the right until your elbow is over your right palm
  • Breathing out, turn left palm over, facing down, bring the left palm over the right arm until it passes the right hand
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 12. Cleaning meridians – body

  • Bring you left hand over your right wrist
  • Breathing in move your left palm up your right arm until it reaches the right shoulder
  • Breathing out, bring your left hand down across your body until the left arm hangs by your side
  • Breathing in move your right palm up your left arm until it reaches the left shoulder
  • Breathing out, bring your right hand down across your body until the right arm hangs by your side
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

    • 13. Cleaning meridians – head

  • Breathing in circling your arms up behind your head
  • Breathing out scanning your hand over the top of your head and down your front
  • Big breath in, big breath out
  • Concentrate on the feeling of lightness and breathing

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