Note: Pat the body gently and comfortably to achieve the desired results. You can concentrate better if you allow your eyes to follow your movements.

1.    Curl your fingers and lightly tap all over your head and face with your fingertips.

2.    Stretch out your left arm with your palm facing up. Take your right hand and, starting at the left shoulder, pat rhythmically downward all the way to the left hand.

3.      Then turn your left hand over and, with your right hand, pat your way back up to the left shoulder again.

4.      Repeat Step 2 and Step 3 with the left hand and right arm.

5.      Pat your chest with both hands several times, breathing deeply and exhaling completely.

6.    Starting from your chest, pat your ribs, abdomen, and sides.

7.    With both hands, pat the area just below the right rib cage where your liver is located and concentrate on radiating positive, clear energy to the liver.

8.    With both hands, pat the area just below the left rib cage where your stomach is located and concentrate on bringing healing energy to your stomach.

9.    Bend over slightly from the waist and pat the area on your lower back (on both sides) where your kidneys are located and move up, patting as far as your hands can reach. Then pat your way down to your buttocks.

10.    Starting from your buttocks, pat your way down the back of your legs to your ankles.

11.    From the ankles, start patting your way up the front of your legs until you reach your thighs.

12.    From your upper thighs, pat your way down the outsides of your legs to your ankles.

13.    From the ankles, pat your way up the insides of your legs to your upper thighs. Finish by striking your lower abdomen about 20 times. This exercise is most effective when done with the legs shoulder-width apart with the knees slightly bent.

Note: If you feel discomfort in any area of the body you are tapping, do so more lightly. This is particularly important if you experience stomach distress. Also, do not press into that area. Instead, gently rub hands together and lightly massage that area.

1. Relax the upper body, bend your knees slightly,and balance your weight evenly on both feet.

2. Make a light fist and gently tap the chest, the stomach, ribs, and whole abdomen area while exhaling with a “Aaah-” sound.

3. Continue this motion for five minutes.

4. Focus your consciousness on the areas where you feel achy and stiff, then breathe out with the feeling of letting out the impure energy accumulated in those areas. Close your eyes and focus on the vibration of the tapping as it penetrates deep inside the boay.

When the circulation of energy and blood is blocked and stagnant, the Ki sensation becomes dull. Before the beginning of main training, Meridian Stretching revives Ki sensation, which is the core foundation of Dahn Yoga. It helps smooth out energy circulation by eliminating stagnant energy in the body, relaxing the body, and supplying rejuvenated energy. Although used primarily before and after main training, practicing Meridian Stretching on its own greatly helps to maintain health and to prevent illness.

Breathing and meditation cannot be fully experienced when tension is held in the upper body. When the shoulders and chest are blocked in this way, energy stagnates in the upper body, rather than in the Dahn-jon. If the body is not relaxed enough during breathing and meditation practice, the healthy state of Su-seung-hwa-gang can be reversed, rather than corrected. Therefore, Meridian Stretching focuses on relaxing the upper body by drawing the energy down into the lower Dahn-jon.

breathing and meditation practice guidelines by Ilchi Lee

Note: Don’t try to bring your head to your knees as this will curve your spine. Instead, aim to bring the torso as far forward as possible, while keeping the knees and spine straight.

1.    Sit with your legs together, stretching them straight out in front of you.

2.    Place your hands on your knees. Bring your arms in a circular motion toward the back of your hips, circling them up overhead.

3.    Inhale and bend your torso so that your hands can touch your toes. Concentrate on keeping your legs straight. Bend at the elbow, bringing your chest and head toward your knees. Exhale and return to the original posture.

4.    Repeat this several times.

Note: Let your neck rhythmically follow the motion without pushing with your head. This is best performed on a lightly cushioned surface.

1.    Sit with your knees bent and clasp your arms around your knees. Round your spine to form a C shape. Slightly lower your head. Relax your neck and your shoulders.
2.    Gently roll back with your back softly touching the floor in order to stimulate your spine. Slowly and gently return to Step 1.
3.    Repeat 10 times.

ABDOMINAL CLAPPING

Benefits: Abdominal Clapping is a simple but effective method for strengthening the lower abdomen, especially the Dahn-jon. By rhythmically patting the lower abdomen with the palms of both hands, blood and energy is distributed throughout the entire body. Abdominal exercises will assist in the prompt removal of excess gases and waste from the body, and you will feel increased warmth in the Dahn-jon, as well. Mote: Begin with 100 strikes. You may increase the number and force of the strikes with more practice.

1.    Spread your feet shoulder-width apart and end your knees slightly.
2.    Lengthen and relax your spine. Relax your shoulders, neck, and arms.
3.   Point your toes slightly inward and feel a slight tightening of the lower abdomen.
4.   Rhythmically strike the lower abdomen area with both palms.

Yoga exercises guidelines by Ilchi Lee

Tae-chung (Great Surge, LV3): Between the big toe and the second toe, one-half inch in from where they form a web.

Press down on the points on both feet at the same time. This is good for easing stomachaches caused by indigestion. Rub the stomach and the back: Lie down and have someone rub your stomach or back with a comforting circular motion. Make sure you keep both areas covered and unexposed to cold air. This helps food settle into your stomach and eases digestion. [Fig.15]

Poong-ji (Wind Pool, GB 20): Two inches out from the middle of your neck, underneath the base of the skull. Use the thumbs of both hands to press these points. Sit on a chair and bend over, with your elbows propped on a table or desk, to make the sustained pressure on these points most comfortable. [Fig.16]

Dae-chu (Great Hammer, GVi4): Right below the 7th cervical vertebrae. You can locate this point by bending your head forward and finding the biggest bone where the neck and the shoulders meet. Place your finger right below this bone. Now return your head to an upright position as Ilchi Lee instructed. Make sure you find the point after the head has returned; when the head returns to an upright position, the location moves up slightly. [Fig. 13]

Joong-bu (Central Treasury, LUi): Place your middle fingers in the hollow areas directly below the protrusions of the collarbone just outside your upper breastbone. Press this point with your thumb or make a fist with your right hand with your thumb folded in and gently tap this point on the left side. Do this for one to three minutes and then switch sides. If this is too painful or if blockages still remain, rub the pressure points with the pads of your fingers. [Rg.i4] Oon-mun (Cloud Gate, LUz): Just below the collarbone on either side of your shoulders. Press this point with your thumb or make a fist with your right hand with your thumb folded in and gently tap this point on the left side. Do this for one to three minutes and then switch sides. If this is too painful or if blockages still remain, rub the pressure points with the pads of your fingers. [Fig.i4

When you apply acupressure to certain points, use your thumbs, fingers, palms, or the side of your hand to apply steady, stationary pressure for three to five seconds on the acupuncture points. Repeat this firm pressure for three to five times.

Never press on an open wound, swollen or inflamed skin, a bruise, surgery scar, varicose veins, or broken bones. Avoid acupressure if you have a contagious disease, an infectious skin disease, or a serious heart, kidney, or lung disorder. Avoid acupressure in the area of a known tumor. Certain acupressure points must be avoided during pregnancy.

By using a combination of HT self-care methods including meridian exercises, deep abdominal breathing, meditation, and moxibustion, you can improve your condition as well as reel more alive, serene, and healthy.

read all about prof Ilchi Lee

The middle Dahn-jon is associated with control of the energy. It is located at the exact center of the chest, between the breasts. Because emotional energy is controlled at this point, strengthening of the middle Dahn-jon will impart a peaceful and loving feeling. Blockage of the middle Dahn-jon, which can occur due to negative emotions and stress, can have an undesirable effect on the nervous system, leading to many different diseases. The color of the middle Dahn-jon is gold.

As Ilchi Lee writes that the upper Dahn-jon is equated with the spiritual aspect of our existence. When the upper Dahn-jon is strengthened, our spiritual ability awakens and we feel a connection with the divine energy of the cosmos. Blue violet is the symbolic color of the upper Dahn-jon.

In Dahn Yoga, we focus on three internal Dahn-jons and four external Dahn-jons. The internal Dahn-jons are located in the lower abdomen about two inches from the navel (lower Dahn-jon), in the middle of the chest (middle Dahn-jon), and in the center of the forehead (upper Dahn-jon). The four external Dahn-jons are located on each palm and on the bottom of each foot.

If a Dahn-jon is blocked and energy flow is disrupted, it will manifest as a physical disease or ailment. Through exercises and breath work, it is possible to facilitate the flow of energy through the Dahn-jon system of the body, resulting in overall balance and health.