Tuck your pelvis forward, which in turn will straighten out the spine and center the upper body over the hips. Between the hips lies the hara (the psycho-physical center) just below the belly button. Keep resistance in this area at all times to keep a sense of presence in the space. Place your arms at your sides and make 90 degree angles. With the hands, imagine gripping two horizontal poles with buckets of water hanging from each end. This stance is called Koshi o Ireru. Play three minutes of music and keep your upper body still while using the legs to stamp the feet into the ground. Be sure not to stomp, allowing the energy to dissipate into the ground, but instead, allow the foot and energy to pop back up from the ground.
Drop to the ground at the end of three minutes when the music stops. This is not a time to rest your body but to focus your mind to prepare it for the third phase. It is a chance to put the last three minutes behind along with the physical pain.
Rise up from the ground in one fluid movement without the use of your hands. This phase is called Shakuhachi. Whatever position your body lands in when you become upright you keep for the duration of the exercise. Now, move toward the center of the room, placing each step one in front of the other as if on a balance beam. Concentrate on being led by your center rather than your feet. When you reach your destination, slowly shift your body into a neutral stance.