Hi, my name is Jesse Harding, and today we're going to be looking at Tai Chi exercises we can do while sitting in a chair. In today's world, many of us spend a good amount of time in a seated position, Tai Chi provides us with many ways that we can renew and refresh ourselves and release any tension from being in that posture. We begin by placing our hands on our thighs, sitting slightly forward in our chair, keeping our feet underneath our knees and allowing our back to feel straight, with our chin slightly dropped and our shoulders slightly back so that we feel our spine lengthening and stretching. We then bring our hands into this position, which is wu chi posture. We breath in and we feel the fingers open and expand, we breath out soften and sink a little bit. From this position, we can start the next exercise. In the exercise of pulling silk, we're watching both hands as they go out so that we can open our awareness. We're going to bring our hands up, turn the hands out, touch the thumb and the index finger together and then let the hands separate watching both hands equally with our open focus awareness. The hands are going to come down, gather together moving to our central mind, focusing our eyes on that point, we watch the hands as they separate and divide equally in our mind. We're looking to let the hands move in a smooth, gentle way without any wiggles. And the idea with pulling silk is the longer you can make the silk, the more benefit you get the exercise. Another exercise that we can do seated in a chair starts with a ball movement and then goes with a splitting movement like this. We extend and reach to heaven and earth with the fingertips like two spheres. Then, we gather from heaven and earth, combining the hands in front of the center this way from the chest. The hands open, separating, one high one low, gathering from heaven and earth through the center line. The breathing goes like this. We inhale, "Hmmmn", we exhale, "Whewww". Breathing in, "Hmmmn", breathing out, "Wheww". Breathing in the hands come together, exhaling as they separate.