Ilchi Lee Dahn Hak Yoga

Here’s some tips I picked up over at ilchi.com

Does sitting at the computer for hours make your body achy and mind tired? Do you feel languid and drowsy when you sit at your desk after lunch? Do long meetings have you worn out and feeling drained of energy?

Ilchi Lee, president of the University of Brain Education (South Korea) and founder of Dahn Yoga, recommends, “Try a few simple energy-restorative exercises. They can generate vitality in the body, bring clarity to the mind, and develop the mental stamina for long periods of clear thinking.”

According to Lee, “Our brains need an adequate supply of quality oxygen for their health. Mental activities such as thinking and creating are taxing to both the brain and the entire body. Physical movements stimulate neural circuitry throughout the body to awaken and develop the mind’s work.”

Lee offers four Dahn Yoga exercises that are just right for releasing the mental stress and physical tension that office work produces.

1. Abdominal Breathing. Take deep breaths with your abdomen to provide the entire body, including the brain, with a sufficient supply of oxygen. Tension is released from the spine, and the central nervous system becomes relaxed. This exercise fills the brain and entire body with vitality, so it will facilitate digestion and enable you to shake off your drowsiness. Place both hands on your abdomen. Exhale in short, sharp breaths. Repeat until your lungs feel completely empty. Once you think you have exhaled all of the air in your lungs, start to inhale again slowly. Keep breathing in deeply until your abdomen feels full. Breathe in until your lungs are completely full, hold your breath for a moment, and then start breathing out again. Repeat this at least three times.

2. Exhaling through the Mouth. Only after we have adequately exhaled the air in our lungs do we increase in the amount of air we inhale and deepen our breathing. In exhaling we release stagnant energy, and our bodies and minds relax. Sit comfortably in a chair. Straighten your lower back and relax your shoulders. Close your eyes and exhale through your mouth. Begin by breathing naturally, without worrying about whether your breath comes out heavy or light. Inhale normally and focus on exhaling at a comfortable pace. When you think you’ve completely exhaled all of the air in your lungs, continue exhaling and count to yourself from one to five. As you repeat this, you will be able to feel your breathing becoming calmer and the stream of air in and out gradually narrowing. Make your exhalations as long and narrow as possible. Repeat this for about five minutes, focusing awareness on your chest.

3. Spread Arms to Open Chest. The longer you sit at your desk, the more your shoulders will start to feel stiff and your head will feel hot. This means that energy, unable to circulate through the whole body, is stagnating in the head. With this exercise, you will feel energy passing through your chest and spreading evenly to your whole body, so that new vitality will fuel your brain. Stand with your feet shoulder width apart. Extend your arms to the front with your palms facing each other. Spread your arms apart as far as possible to open your chest fully. Maintain this posture as you focus your awareness on places where you feel a pulling sensation. Return slowly to your original position. Inhale as you spread your arms, pulling them toward your back, and exhale as you bring them together toward your front. Repeat this at least six times.

4. Neck Stretch. Neck and shoulder stiffness hinders the upward flow of blood and oxygen to the brain, keeping you from having a clear head. This exercise will refresh your neck and spine, and stimulate your central nervous system by helping the flow of spinal fluid. Do sitting or standing. Keep your spine straight and relax your shoulders. When the exercise is done in a standing position, it’s good to have the feet shoulder width apart. Hold your right shoulder with your left hand and turn your head to the left as far as possible. With your head turned as far as possible, maintain this posture and focus your awareness on places where you feel a pull. As you exhale, return to your original position. Now do it in the opposite direction. Hold your left shoulder with your right hand and turn your head to the right as far as possible. Repeat this exercise at least twice. Inhale as you start the movement, hold your breath for a short time while you hold the posture, and exhale as you return to the starting position.

Learn more about Dahn Yoga, or get answers at Ask Ilchi Lee.