Here's last week's post about what Four Gates Breathing is, in case you missed it.
Now let's get started on the first two gates.
You may do this sitting or standing.
Put your hands out, palms facing down. They should rest at the same height as your belly button, and your finders should be slightly spread out. Relax your wrists and make a slight bend in your elbows (do NOT lock them or tense them). Drop your shoulders. Lengthen your spine and feel your head suspended. Relax your face and touch your tongue to the roof of your mouth.
Begin on the exhalation, bringing your mind into the palms. On the inhalation, move your mind from the palms, to your lower energy center.
On the next exhalation, move in the reverse, from the lower energy center to the palms.
As you can see, I'm not asking you to move the energy along any particular path in between the gates and the energy center. If you feel like the energy is moving in your body, that's good! Right now, I want you to focus on the simple method of moving the focus of the mind from the gates to the center, and back.