Ilchi Lee

Ready, set, grow
Spring is a time when the earth revitalizes and renews itself after its long winter nap. For the human being, spring is also a great time to recharge and begin anew. We have settled into a new year, the holiday season is behind us, and we, like the rest of creation, are ready to grow.

However, it may not always seem as easy and natural for us as it is for the rest of nature’s inhabitants. The cold, sunless months of winter may leave us feeling listless and down. Our bodies feel heavy and sluggish, and our minds are bogged down with everything from unresolved items on our to-do list to old emotions. As the springtime sun makes its appearance, the urge to move onward and upward starts bubbling to the surface, but we seem to have no energy to get started.

Ilchi Lee

A large part of this “spring fatigue” is due to the natural fluctuation in the biorhythms of the body during seasonal change. As our body temperature rises in response to warmer weather, muscles begin to relax, and meridian channels open with more ease, allowing increased circulation. This, in itself, is a good thing, but unfortunately the winter months often leave us in a state of energy debt because temperatures are lower and circulation is slower. As a result, the flow of Ki energy is restricted. Unless you worked very hard to accumulate Ki energy during the winter, your body will struggle to acclimate in the spring.

Fortunately, things are not as bleak as they seem. In fact, the energy is there, it is just not moving. The feeling of heaviness that you feel is stagnant energy, the accumulation of stress and emotions inside your body. Over time, they can really weigh you down. In an optimal state, energy flows through the 12 meridian channels of the body, nourishing all parts of the body. If we hold tension in the body, the energy flow is blocked, and we feel tired or stiff as a result.

The first step is to create a definite plan for yourself. This will give your brain the message it needs to help jump-start the body. Set goals that are realistic, otherwise you will easily give up. For example, if you do not remember where your running shoes are, do not resolve to go jogging every morning. Start with smaller, achievable goals and work up to something bigger. Remember that if your brain cannot visualize it, then your body probably will not do it.

As soon as your body starts to hear the messages from your brain, it will want to move.

This exercise routine is guaranteed to leave you feeling energized and ready to take on anything. It will help you clean out tired, heavy energy, replace it with fresh, new energy and help you start your day. Armed with this routine and the diet tips presented in this article, you will be fully prepared to face the exciting season of spring at your best.

1 Warm-up

Stand with your feet more than shoulder-width apart. Relax your arms at your sides and keep your knees straight. Rotate your hip joints for 3–5 minutes in both directions. This will open your hips as well as circulate energy in the lower Dahn-john (energy center in the lower abdomen).

2 Stand & stretch

Stand with your feet more than shoulder-width apart. Clasp your hands together at your waist. Inhale and reach your hands up towards the ceiling. Stretch up as much as you can, imagine stretching your spinal column. Return your hands to waist level, pause and then stretch down towards your right foot. Pause for 1 second and return to your waist. Stretch up again, return and then down to your left foot. Repeat this pattern: waist, up, waist, right, waist, up, waist, left. This exercise will warm up and stretch your whole body and circulate blood and energy. Repeat at least 20 times.

3 Swing & bend

Stand with your feet shoulder-width apart. Swing your right arm straight back and your left forward, and vice versa. As you swing your arms back and forth, relax your arms and shoulders and focus on your hands. Imagine that all of your tension and stagnant energy is coming out through your fingertips. Do this about 20 times and then incorporate a “knee bend.” As your hands come down to your sides, bend your knees. Warm up your legs as you relax your upper body. Be sure to keep your spine straight. Repeat at least 50 times.

4 Reach & pull

Stand with your feet shoulder-width apart. Raise your arms to chest level with your palms together. Keep your arms straight with slightly tensed muscles. Turn your arms to the right side, twisting your torso. Slide your left hand across your chest, bending your elbow. Bend your left knee, letting most of your weight shift to the left leg. Imagine that you are pulling a taut bow; add resistance by tensing your muscles. Feel your arms and shoulders. Focus on opening your chest. Hold for 5 seconds then release tension from your arms and clap your hands together again in the center. Do the same on the left side. Repeat at least 10 times on each side.

5 Squat & kick

Stand with your feet more than shoulder-width apart. Raise your arms straight out from your chest with your palms facing down. Fold your hips and bend your knees as if you were sitting down in a chair. Keep your spine straight, do not lean forward or back. As you stand, kick your left foot forward. Try to touch your left hand! Return and squat again and then kick with your right foot as you come up. Do not do this too quickly. Hold the squat for 2 seconds before you stand and kick. Repeat this 20 times. If that feels too easy, take a short break and do another set of 20.

6 Stretch, walk & hold

Stand with your feet together and stretch down towards your toes. Hold the stretch briefly and then slowly begin to walk your hands forward without moving your feet. Stop when you reach the push-up posture. Hold this posture for as long as you can before walking your hands back and returning to the standing posture. Repeat this exercise 3 times.

7 Bend & extend

Sit on the floor with your legs extended in front of you. Rest the weight of your upper body on your hands. Bend your knees and raise your feet off the floor. Focus on your lower abdomen. Inhale, straighten your knees and flex your feet (try to keep your legs about 10 inches off the floor). Imagine that you are pushing all of the stagnant energy out of your legs.

Keep your feet up as you exhale and bend your knees. Continue this way: inhale, extend, exhale, bend, always keeping your feet off the floor to strengthen your lower abdomen. Repeat at least 10 times.

8 Cool-down

Lie down on your back and raise your arms and legs to the ceiling. Try to keep your knees straight. Shake your arms and legs as fast as you can (this will open all of your capillaries and circulate energy throughout your body). Shake for 3-5 minutes. After you drop your arms and legs to the floor, relax and rest your body. Try to feel the rhythm of your breathing and energy circulating through your body.

Charlotte Connors is the chief Brain Respiration trainer at the BR Clinic in Sedona, Arizona, USA.

Ilchi Lee

Dr. Ilchi Lee is founder of Dhan Yoga (known as Dahn Hak or Dahnhak) state it to be a Korean yoga style. To know more about him please visit Dr. Ilchi Lee’s official website.