A simple introductory exercise that introduces the principles of Shinseido. I sometimes introduce to my short one day courses. It provides an insight into the nature of moving within my system. The effects are culmative. Practise once or twice everyday until ready to move on to the next exercise. Rock the lower aspect of the pelvic girdle forwards and stretch the spine vertically throughout, while maintaining naturalness and relaxation. Inhale and exhale for each of the four movements - large outwards circle; gathering up and pushing; taking hold and pulling; large inwards circle.

This is the fourth and last of the Shinseido forms. It partners No.1 in its medative and fluid qualities. Although this form can be practised a number of different ways, it is taught as a dynamic tensioning form - not in the hard brittle manner so often shown these days but more in the nature of firm soft tensioning. While there are practical applications for most of the movements, the form is really of a therapeutic, philosophical nature. Thereafter, students move onto learning the classical forms of Okinawan Shorin Ryu.

This is the longest of the Shinseido kata (54 steps) and despite it's passivity, is a very functional and pragmatic form. Every movement has a specific self-defensive application that is totally peaceful in nature, yet each of the techniquess has a sting in the tail if required. The form uses open soft hands exclusively - there are no punches, strikes or kicks, although they are implied. The primary lesson learned from this form is how to be positionally and spatially aware at all times, and especially in the event of a physical assault. The lessons learned in kata No.1 Shinzen, to be very relaxed and fluid are also carried through. The Shinseido student will learn this form in the first year of training along with all its applications which represent a complete set of responses to all the common forms of assault. Repeated practice of the form accompanied by increasingly clear visualisations of the attack scenarios instills a set of automatic trigger responses that can be utilised by anyone irrespective of comparative differences such as physical size, weight, age or gender.

The Shinseido Shorin Ryu kata Shinzen (Form of Friendship). This is not a 'combative' form, rather a therapeutic, breathing and philosophical form, and is the first form taught to beginners and expresses the fundamental maxim, "Do not fight". It's primary practical purpose is to instill very relaxed fluid movement, a prerequisite to working Shinseido.