“Developing Inner Strength Through the Quan (Kata) Eliminate external distractions and concentrate only upon intention. Coordinate breathing and synchronize it with the muscular activity. When you extend your arm, exhale and strike but conserve 50% of your air. Be sure never to expel all of your air at one time. When you inhale, your body becomes light. When you exhale, your body becomes rooted. Listen to your breathing and become aware of every part of your body. There must be a constant but pliable muscular contraction in the deltoid, trapezius, latissimus dorsi, serratus, and pectoral muscle groups. To encourage perfect diaphragm breathing, the spine must be parallel to the stomach. Techniques are executed forward and back from where the elbows meet the waist.”