- Lie comfortably on your back, with feet shoulder width apart and arms at about forty-five degrees from the body. Close your eyes.
- Inhale slowly, deeply and comfortably. Exhale slowly and release tension from the body. Repeat three times.
- As your eyes remain closed, begin to imagine in your mind’s eye that you are observing yourself with clear focus. You see all the parts of your body from the top of your head down to the tips of your toes.
- Continue to imagine that your head is becoming more and more clear and cool.
- Relax your facial muscles. Begin to form a gentle smile. With your mind’s eye, observe your smiling face.
- Relax your neck and shoulders. Imagine that stagnant energy is moving from your neck and shoulders out through your fingertips.
- Focus on your chest. Feel your chest begin to expand along with your breathing. Imagine your chest feeling cool and comfortable.
- With your mind’s eye, observe your waist and abdominal area, your thighs, knees, legs, ankles, and toes. As you continue to focus on your breathing and release tension, feel the comfort and quiet around these areas.
- As you become more and more relaxed, imagine your body feeling heavier and heavier.
- Continue to breathe normally. Now, as you exhale, feel your body begin to sink deeper and deeper into the earth as you become more and more relaxed.
- Imagine a very special place of peace, tranquility, and comfort just for you, provided by the whole universe.
Clasped hands forward bend
1) Sit in a half-lotus position with your hands on your knees. Tilt your head back as far as you can.
2) Open your mouth. Concentrate on the Chun-dol acupressure point and surrounding area while performing this exercise. Tilt your head back. Let your jaw naturally drop down in a relaxed position like a gentle yawn. Then allow your back teeth to gently touch each other. Repeat this motion thirty-six times.
3) Rotate your neck very slowly in a circular motion, clockwise and then counter-clock-wise to relax your neck muscles.
Pain in the shoulders is most often accompanied by stress. When you experience stress or high blood pressure, for example, the muscles in the shoulder can go into spasm or feel stiff. Pain in the shoulder region may also be caused by organ malfunction.
The shoulder is the conduit for the circulation of blood through the vessels and into the brain. When the muscles in the shoulder contract and become stiff, oxygen in the blood cannot pass easily to the brain, thereby depriving the brain of the necessary oxygen to be transported through out the blood system. Oftentimes, faulty postural habits can cause shoulder misalignment.
When you perform the exercises recommended, you can ultimately experience significant relief of your shoulder pain. This is because the exercises provide improved energy and blood circulation, with fresh oxygen flow to nourish the muscles and release stagnant blood fro the affected shoulder region.
*** Pulling the elbow behind the head 1. Place your right elbow behind your head. Hold the wrist of your right hand with your left hand as shown in the picture. Inhale. Pull the wrist of the right hand with your left hand. Focus on your shoulder joint while you perform this exercise. 2. Exhale. Release. Repeat twice with each arm.
Immediately following birth, the bones of a woman are soft and the joints and organs need to be realigned. Two or three days of maximum rest are needed to begin the healing process. Minimal activity is recommended to prevent hemorrhaging over the initial six-week post partum time period.
The recommended Meridian exercises in this section are particularly beneficial to the post partum woman. They begin with lying postures and proceed to standing postures. It is important to proceed with caution and be watchful not to strain your joints and muscles during youor exercise movements. Practice these exercises for about a two-month time period and consult with your labor and delivery consultant before proceeding to the standing postures.
Ankle joint exercise
- Sit or lie down with your hands behind you with your fingers facing away from you. Place your legs straight in front of you, while maintaining soft knees. Begin to rotate your ankles slowly and gently forming circles.
Benefits: When you rotate your ankles, it opens up blockages to allow energy and blood circulation to the lower extremities. Assists optimal reproductive system functioning and pregnancy.
- Slowly alternate flexing and extending your feet. Focus on the muscles tightening and releasing.
Benefits: Stimulates bladder meridian and strengthens reproductive system. Enhances function of the stomach and liver.
Bell’s Palsy is a facial nerve disorder in which there is facial paralysis across one side of the face. The person experiences weakness of the whole side of the face. The cause is unknown although it is believed that it can occur from exposure to the cold weather for long time, or when a person is highly fatigued or stressed. It involves swelling of the nerve possibly due to a compromised immune system or a virus.
When one is able to access the correct acupressure point that innervates the facial nerve, the symptoms can dissipate. If the symptoms have persisted for more than six months, it will be more difficult to treat.
The following exercises are specifically designed to prevent this palsy. Try to reduce exposure to the cold by covering the area, as well as minimize undue stress and fatigue in your daily living.
1. RUBBING YOUR HANDS
- STEP 1: Inhale from your lower abdomen. Continue to hold your breath while you rub your palms together.
- STEP 2: Place both palms on the palsy affected area. Exhale slowly. Repeat for five minutes every morning and evening.
2. PRESSING WITH YOUR FINGERS TO STIMULATE FACIAL NERVE ACUPRESSURE POINTS
- STEP 1: Place pad of palms on your cheeks. Press and rotate. Pay special attention to the area around the mandibular joint.
- STEP 2: Place both of your thumbs as in the picture, meeting at the forehead, and begin to rotate them around the eyes.
- STEP 3: With your index and middle fingers touching, press around the nose, then around the mouth, and proceed around the chin. Spend ten minutes performing this exercise.
Laura K. (Phoenix, Arizona)
Almost a year ago, I began a long journey; I entered the local Dahn Yoga Center with the intent of losing weight.
I started Dahn Yoga Practice on May 18th, 1998. Little did I know the changes in myself that would take place over the next year. When I began the program, I was self-conscious and my low self-esteem caused me to withdraw from the people around me.
When I began doing the daily exercises, I could feel something in me change. I could feel all of the muscles in my body. Through the breathing exercises, I began to feel a big change in my energy level on a daily basis. I also began to enjoy myself at the Center.
I remember one day I came to the Center for lass. I walked in and sat down in my usual spot, the far back corner of the room. This time, before the class began, one of the instructors smiled at me and asked, “Why don’t you move to the front of the classroom?” I must have looked stunned. He encouraged me with his smile and said, “How will you ever gain confidence if you hide in the back of the room?” Well I moved to the front corner and I have been there ever since. That was a big step for me.
I began to experience many things from my daily exercise. I started to feel courage and hope. After a month or so, I also signed up for the special exercises. I started out by taking opening acupressure points exercise. I wanted to unblock all the stagnated energy that I had held in my body for so long and restore the free flow of life energy in my body. I also took Shim-Sung, a self-discovery course. The masters said I would learn many things about who I am and why I am the way I am.
I began a weekend course in Shim Sung as my old Self and at the end I was a totally different person. The course helped me make the changes in myself that I wanted to make. I put 100% effort into the course. I overcame a lot of fears and learned a lot of new things. I realized that my destiny was waiting for me. All I had to do was walk towards it.
I have lost over 40 pounds since I started Dahn Yoga. My goal was to lose weight but I gained so much more from my experiences. I learned to love myself and everyone around me. I now live in a world of complete harmony and joy.