(Originally posted as of Jan. 21, 2010)
{Narrator}
When deep-bowing, the effect grows when done right. First hand,
[1]Join your hands in prayer in the balance of the body and slowly.
[2]Kneel with upper body straightened up, without making noise.
[3]Place forwards your hands on the ground with shoulder width apart - Join your feet - left foot on top of right.
[4]Bend forward and place elbows & forehead on the ground.
[5]Straighten arms and raise head with all toes bent.
[6]Come back to standing pose using the bounce of knees.
(Additional instruction)
[1]Palm-to-palm, big toes/heels joined - Smile to yourself no matter what/how
[2]Keep big toes joined, spread thighs & heels, and place hip in-between heels, make sure to bend toes including the baby toes - *If not, possibilities of knee-joint injuries, - Don’t step on the cushion for balance.
[4]Have forehead and nose-tip touch the ground and raise wrists palm-upward with fingers closed -> keeps heart strong & healthy!
[5]Spread arms to be perpendicular to the line and then the elasticity of the knee occurs.
- Make sure to bend all the toes in [2] and in-between [5]&[6]
- Preventing from knee injuries is the #1 priority.
{Narrator}
To prevent injuries on knee joints, it is crucial to master both placing knees by no force and coming back to standing pose with using the bounce of knees, with all the toes bent.
Deep-bowing as a low intensity aerobic exercise strengthens dhanjeon, thigh & calf muscles as you kneel down. It uses arms, shoulders, back & hip muscles as you bow down. How many times you repeat is not important. Your body will need to pick up right times. The stress on the knee joints caused by speedy repeats can result in injuries.
Not only the power of abs & lower body are built up but also the entire body parts & muscles are strengthened as standing-ups and bowing-downs on knees are repeated.
{The monk}
“It is the perfect work-out that using from head to toes (skin, joints, muscles, nerves) with an absolute bilateral symmetry.”
{Narrator}
When deep-bowing, inhale through the nose with mouth shut and exhale through the mouth at length. When standing-up, inhale through the nose again.
It is an exercise of mental as well as physical. If breathing not done right, the effects are not great.
{The monk}
“If breathing goes against the natural body flow by doing it wrong, it leads to breathe through chests & shoulders, not allowing mind control. Better stop than continue. It happened to a lot of people who experienced short-term benefits but going through problems with their feet and breathing in a long-term. If you breathe against your natural body flow, blood pressure goes up in chest and head. It is a lot worse than patients with hypertension.”
= = = = = = = = = [ 1 set of breath ] = = = = = = = = = =
Breathing: [{ Inhale } - { Inhale } - { Exhale }] : Beginner
Breathing: [{ Inhale ~~~~~~~~} - { Exhale }] : Advanced
Poses: - - - - [1] - - - - - -[2] - - - - [3][4][5][6] - -
- Modified demo video of pre-exercise for Deep-bowing is to be uploaded. (Not yet as of Jan. 2011)
- Beginners can practice this modified version which can be done at work with sitting pose on a chair, combined with breathing technique.
- Beginner can start doing it 10 times, 20times and slowly increase repeats.
- Continuous proper comfortable breathing is the key.
- Practice makes perfect
- Deep-bowing burns 7~8 calories per minute.
- Doing 108 times takes about 20 minutes. If you are in advanced level, doing 3 sets in 45minutes is ideal.
- You can do anywhere and do not need space to do it.
- If you do it in the morning, you will be energized all day, and will have sound sleep if done before going to bed.
- Benefits of deep abdominal breathing, dhanjeon breathing, mediation in one form of a low intensity aerobic exercise.
- It greatly enhances over-all blood circulation, helping keep upper body(head, neck) cool & lower body warm(abs, feet): 수승화강(水昇火降 )
- Beginner can start doing it 10 times, 20times and slowly increase repeats.
- Breathing right is the key point!
Most of all, preventing injuries is the #1 priority.
