1. Lie on your back with your hands on  your lower abdomen.

2. Inhale and bend  your right knee 90 degrees above your hip while flexing your right foot.

3. Exhale and straighten you right leg, letting it hover above the floor. Keep you knee soft and your toes flexed.

4. Lower your right leg and repeat exercise with your left leg. Hold each position for 3 minutes in the beginning. Extend the length of time as you grow stronger.

You can also try Pressing the Palm and Intestine Exercises to improve your gastrointestinal health. Let me know how these exercises work for you.

Before I started dahn I was always restless, tired, sleepy, low energy, nervous, tense, uneasy about everything. I did not have much energy to try something new and challenging and always stick to the known. And I kept on worrying and thinking on something and did not realize how tense my body and mind was. I knew something was wrong in my life but could not figure it out.

After two years of practice of dahn yoga, I am having more energy to try and challenge something new with clear mind and light body. Even if I still have tendency to keep thinking and worrying on something, it becomes easier for me to control my thoughts and mind since I have realized the true self of me is not my mind and thoughts but watcher deep within me.

The biggest discovery of my two years in dahn yoga is that how fun and interesting to watch my own mind and thoughts with clear being within me called “watcher” Once I realized my mind and thoughts are not me, it becomes easier to control my emotions, feelings, thinking, mind and thus my life. Another biggest discovery in dahn is the secrets of humans and universe. The movie Secret has been so sensational worldwide since its first release but dahn masters have known this for a long time before the release of the Secret. And their knowledge expands into deeper and profound principles of universe, death, life and human life.

Ilchi Lee Brain Educator

I once believed the truth about fundamental human issues about death and life does not exist or simply beyond human scope but now I can say it is there out there. What we have got to do is just seek and knock on the door for the truth and it will be open for those who seek and knock as happened in Bible.

Out of desperation, I came to the Dahn Yoga and Healing Center six months ago. I was desperate for relieve from chronic muscle and joint pain. To function, I needed more than 10 hours of sleep a night, plus long naps over the weekends. My weekly chiropractic visit no longer offered even brief relief. At the Energy Check-up, Master Tara worked on a charka point and my upper back pain dissipated. This was not a tradition yoga program!

The classes seemed strange, but I believed in the process and didn’t go back to the chiropractor. Slowly my body began to feel better. I had a two-hour healing session that further helped with pain relieve and flexibility. Plus the healing awakened a creative part of my being, resulting in several paintings of my body in healing process.

Through the Initial Awakening workshop, I began to understand the Dahn philosophy and touch on a deep river of emotion pain deep within myself. I resisted the idea of another weekend away from my family but Master Tara explained the importance of Shim Shun (Finding the True Self) to rid the body of the burden of emotion pain The Shim Shun weekend changed my life. I knew I had a lot of emotionally painful experiences, but the depth of some of the pain surprised me. I left that weekend free of the fearful inner child that stopped me doing what I wanted to do. I let go of my rock and now I flow with the river of life.

I feel more connected to people and the world around me. One dental patient remarked that she noted a change in me. She felt I was a real person, not putting on a front, but genuinely connected to people around me.

After six months my muscle pains occur only occasionally. I am no longer hunched over, but standing tall. My emotions are present, but not overwhelming. I have decreased my medications by a third, and my hormones have stabilized. I am no longer running out of class because of an irritated bladder. Its not enlightenment yet, but I am comfortable in my body, in better control of my emotions, more connected to my kids and husband, and free of a painful emotional past that was ruling my life.

I look forward to coming to class. The Dahn Center is a supportive place for me. With so many demands from job and family, here is a place for me. I am more in tune with my body and understand the signals of what is wrong and have more tools to help myself. I am embraced the notion that joy comes from within, and I am finding that joy. Even my voice is lighter! I haven’t lost weight because I have gained muscle – my clothes fit better and my body doesn’t wiggle like Jell-o.

I have defined a life purpose of helping others start their life-healing process-giving others a point to ponder to change their direction for the better.

I have been a practitioner of Dahn Yoga for almost three years. In this time I have experienced many improvements in my health and happiness. Before Dahn, I was emotionally depleted. Stress in my job and in my personal life was damaging my health. I felt sad most of the time. I was bored and frustrated in my career as a physician. I had lost touch with my original intention of providing compassionate care. In fact, I often felt irritated with my patients and angry at myself. I was tired all the time. I had digestive problems and frequent migraine headaches. I heard about Dahn Yoga from a coworker. It sounded like an interesting combination of fitness activities and meditation techniques. After only one class I was hooked! The exercises were simple, but challenging. The meditation was so refreshing, and I had a strong energy sensation in my hands. I could not remember feeling so calm and awake and alert at the same time! I began to attend at least three classes a week. Within several months I felt transformed. My headaches almost completely disappeared. My digestive problems improved, and I felt rested with less sleep. I lost weight and became much more flexible. My family and friends noticed the change in me also.

Since then I have attended many workshops and training programs, each one enabling me to go more deeply into the experience of my deeper self. The inner sense of an infinite and loving presence in my life has been a great blessing! I have also rediscovered the gift of my calling, even though I still have the same job. I am a more focused and caring doctor than I was 3 years ago. I am also a nicer person, and a better parent. My self esteem has improved so much, and I feel confident and stable in my core being. Now I find myself feeling happy much of the time, for no reason at all! I have been so impressed with my growth through Dahn Yoga that I have begun to incorporate it into my medical practice. Now I teach a free lunchtime Dahn class three times a week in my clinic, and have seen my own students experience similar benefits. As a Dahn Healer I have also enjoyed volunteering for outreach activities in my community, including stress reduction workshops for a substance abuse program, an MS support group, a local nursing school, and a center for developmentally disabled adults. I am grateful for the opportunity to contribute in my small way to making our society happier and healthier. And I am most grateful for all the priceless benefits I have received through my practice of Dahn Yoga! I know I will continue to grow in my practice for the rest of my life.

Sincerely,
Deborah

Before I started Dahn, several life events combined to create depression and a number of physical challenges. I retired from a 45-year working career, my sister had a major mental break, and my aged mother passed away. Arthritis, a couple of degenerated discs in my back, and soft tissue damage from a car wreck 40 years prior made getting out of bed in the morning very painful. I’d walk bent over from the waist for a few minutes before standing up strait. The Chiropractor and I had standing appointments 10 days apart. Activity always attracted me, but with pain and without a routine to follow inactivity took over, and I lost interest in life. Even thought I didn’t do much, I was tired all the time. The local senior center offered free access to physical fitness machines, but somehow I couldn’t get up and out the door by 10:30 a.m. to drive (not walk) 2 miles and take advantage of those machines.

It’s interesting how my membership came about. Since the story is long, I’ll just say that on 3 different occasions the subject of Dahn Yoga came up. The final was at a Body, Mind, Spirit expo where my girl friend and I signed up for an Energy checkup. Interestingly, we both bought memberships and she went to just 1 class. I am happily still with Dahn 3-1/2 years later. The drive to the Kirkland Center is often an hour each way, but I’m able to get up and be there at least 3 times a week.

Within 2 weeks of beginning Dahn I noticed an amazing increase in my energy level. I painted walls 13’ high from a ladder. I felt alive again. My many women friends asked “What are you doing, Leanne? You’re glowing!” I’d say “It’s Yoga”. There is no Dahn Yoga center near us, but now 5 of those friends are taking some form of yoga because they’ve seen how much Dahn did for me.

On the physical level, I noticed an immediate improvement in my back. I could get out of bed! (I’ve been to see the chiropractor only 5 times in the past 3-1/2 years!) Something, else, my eyesight improved. I went from a 2.50 magnification to a 1.25 magnification. I gained back 1-inch in height I’d lost. Energy filled me up. My body changed. Weighing the same as I had 6 years before, I lost 19-1/2 inches in my arms, thighs, waist and bust. I am wearing clothes I wore 20 lbs. less than I am now.

On an emotional, level traffic has always been a challenge for me. I’d be angry or anxious, frustrated and impatient. I mentioned a 1-hour drive. Well, that drive is only 20 miles, so you can imagine how congested it is. Before, I’d be mad and/or angry. Thanks to Dahn something switched. Now, it just doesn’t bother me. I still move in and out and do my best to find the lane that’s moving, only it isn’t a contest or a personal insult any more. I’m relaxed. It’s just traffic. It hasn’t changed, but I have. A number of personal issues from long ago have resolved themselves, come full circle. Thanks to the various programs Ilchi Lee created at Dahn, I don’t feel guilt or shame for not succeeding in some life choices a long time ago. I carried those failures for years, and now I’m free. That freedom improved my self esteem to the place where I felt good enough to start internet dating. I’m now in a serious relationship with a gentle, kind, thoughtful, funny gentleman.

Meditation calms and centers me. I value the serenity. Dahn practice teaches me that there are many ways to meditate, and the exercises we do in class take me right into a meditative state. It seems that when I start my day with meditation, everything goes better. Little things don’t bother me, and I handle big stuff better. I was a typical Type ‘A’ personality, and now am a Type ‘B’.

Leanne

Ilchi Lee collected content

My workshops and classes at the Dahn Yoga studio have changed my life for the better – physically, mentally and spiritually.

After many years of going to the gym regularly, I was looking for something more than just exercising my body. I was ready to change my mind and heart, and to turn my exercise time into something spiritual.

I signed up for a three-month trial membership at the Dahn Yoga Center last August. Quickly, despite my demanding schedule, it has become a three-times-a-week staple that I can’t imagine living without.

The benefits from Dahn yoga have come both slowly and fast and furious. Slowly my flexibility has improved. I feel younger than when I walked in eight months ago. I can stretch in ways I haven’t in years. My arthritis doesn’t restrict me as it once did.

Prior to Dahn, my physician had warned me about my cholesterol level. I tried exercise and diet. No change. Then, a physical four months into Dahn showed my cholesterol had come down significantly – a result my workouts at the gym hadn’t been able to accomplish, even when accompanied by a low cholesterol diet. Clearly, the stress-reducing effects of Dahn were working!

I am a writer and editor, and a wife and mother, so I have lots of stress. My ten-year-old son noticed immediately a change in me when I started going to Dahn Toga classes. “You seem brighter, Mom, more calm.” And when I lost my temper, he would pipe up, “Remember your yoga, Mom!” And he was right. Dahn Yoga has helped me to change my energy. After each class, I am literally vibrating on a higher level – calmer, happier and refreshed! What more could I ask? This is a program for life!

“The mission of Dahn Yoga Centers is to empower individuals to manage their own bodies well in order to become more healthy, happy and peaceful.
Dahn Yoga Centers accomplish this mission through the creation of tools to foster the health and well-being of the individual, family and society as a whole.”

By practicing Dahn Yoga, you are healing yourself, your family, and the society one at a time.

Follow the following tips to enjoy Dahn Class.

1. Prepare your mind

The key influence on your experience in Dahn class is your state of mind. If you have time to stop your busy mind before you enter the center to prepare yourself for training, the maximum benefit is guaranteed. An easy way to calm your mind is to participate in the warm-up exercises, or if you are running late, take a deep breath as you remove your shoes before you join the class.

2. Focus on your dahnjon

As your practice grows deeper you will clearly experience the benefits of this “Do.” Your dahnjon (an energy center in the abdomen) is your energy bank. If you keep focusing on it during the class and between every exercise, you will feel much more energy circulating through your body. This also has the advantage of tricking your mind to stay present during the class, enhancing your training.

3. Have fun and smile

Your Dahn master’s motto. After you attend the “Ready for Awakening” workshop, you will understand more clearly why you are always encouraged to smile. On the scientific side, stimulation of the muscles around your mouth actually triggers endorphin secretion which is the “feel good” neurotransmitter in your brain. Endorphins help elevate your pain threshold and stimulate the healing process of your body.

4. Notice and enjoy every bit of progress

This attitude greatly enhances your self-motivation. Only you know your body exactly. If you realize, for example, that you can now touch your toes in a stretch when you couldn’t two or three weeks ago, you will see for yourself the changes happening in your body. Initially, energy training creates subtle changes. If you keep noticing them your mind will become more positive, and the changes will become more evident and happen faster.

5. Focus on feeling energy at every point of your class

Even if subtle at first, try to catch energy sensations in every moment of your class (e.g. during do-in exercises, haeng-gong, jigam) to enjoy the true depth of your Dahn training. Your jigam meditation, especially, will get deeper and you will receive the full benefit from your class.

6. Consistent class attendance for training

Attend Dahn classes regularly two to three times a week. When you stop training for over a week, you will start to lose the rhythm and balance you attained through earlier training efforts. When you make out your weekly or monthly schedule, set aside time for Dahn classes. Those times when it is not possible for you to attend the classes, ask staff at your center for training advice that you can do on your own at home.

7. Keep a training journal

Each time you attend a Dahn class or complete an at-home training session, write an entry in your training journal. Observe the changes in your body and mind felt during training, and record frank and detailed accounts of them. After keeping your training journal for a month, you will be pleasantly surprised to find how helpful it was in improving your health while also enhancing the results from your training.