kouksundo preparation strech guide (english)

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Kouksundo

Kouksundo Preparation Streching

국선도 수련자료 / 1

1. Open legs as much as your shoulder length. Slowly back your heap to backward with straightening your arms and fingers. Straighten ankles, knees, heap, back, spine, and neck. See the front. Then breathe in and slowly up your arms. Conduct three times.

2. Rotate heap left side three times. Then rotate heap right side three times. See the front and rotate pelvis only.

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3. Sit down and straighten legs. Breathe in and rotate feet/ankles left three times. Then rotate right three times.

4. Open your hand and make a haul by shrinking your fingers. Hit outside legs downward. Hit inside legs upward. Hit abdomen. Hit belly. Hit chest. Then hit left arm with right hand. Change hand and hit right arm with left hand. Relax arms and hit neck crossing arms.

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5. Sit left leg on right knee. Breathe in and rotate ankle to downward five times. Then, rotate upward.

6. Make a fist. Breathe in. Hit center of left foot ten times.

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7. Breathe in and push ‘Sam-um-gyo’ point.

8. Massage left leg from bottom to top and top down along with leg bone.

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9. Pull back left leg to body center. Straighten right leg. Left hand on left knee. Right hand on right toes. Breathe in and go forward five times. Then turn left and go forward five times.

10. Stand left leg. Left hand back, right hand on left knee. Breathe in and rotate whole body to left. Turn left heap, back, spine, shoulder, neck, and face.

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11. Change legs. And repeat 5~10 with right leg on the left knee.

12. Open legs widely. Turn left and right two or three times.

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13. Straighten back and breathe in. Then stretch arms to upward. Turn left body and go forward. Then relax with shaking left foot.

Breathe in again and turn right. Then relax with shaking right foot.

14. Breathe in and go forward. Then, hand back. Lift up heap and turn left and right.

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15. Hand on knees. Breathe in and push down and up ten times.

16. Grip ankles. Breathe in and lift up butt ten times.

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17. Grip toes and breathe in. Turn left head and go forward and relax. Turn right head and go forward and relax. Conduct two times.

18. Cross your legs and sit down firmly. Hands on knees. Straighten heap, back, spine, neck, and face. Rotate pelvis left three times. Rotate pelvis right three times.

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19. Grip hands back. Straighten back. Breathe in and turn left then go forward. Relax. Breathe in and turn right then go forward. When you go forward, lift your arms more.

20. Hands back head and strech arms. Breathe in and left down. Breathe in and right down. Conduct two times.

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21. Turn left and right. Two times.

22. Breathe in and go forward. Then hand back then with lifting heap. .

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23. Relax by hitting legs with hands. Outside down, Inside up.

24. Hands back head. Straighten back. Breathe in and go forward and turn left. Breathe in and go forward and turn right. Conduct two times.

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25. Turn left and right two times.

26. Embrace legs and head down. Breathe in and roll over ten times.

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27. Fold left leg to outside. Hand on back head. Straighten back and Breathe in. Down to left and turn right. Conduct two times. Change left and do two time.

28. Knee on the floor. Head down and up two times. Head left and right two times.

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29. Head down to left and right two times.

30. Rotate head to left two time. Then rotate head to right two times.

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31. Cross fingers. Push hand down, front, up.

32. Cross arms and cross fingers. Rotate arms then push front and back two times.

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33. Hand front. Attach hand and open wide two times.

Attach up wrists and open wide two times.

34. Attach thumbs and open wide two times.

Attach small fingers and open wide two times.

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35. Hand on shoulders. Lift up, back, down, elbows with rotating shoulders.

Changes direction and rotate should from back to front.

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37. Left leg front. Hands back and grip. Breathe in and go forward with lifting arms.

Change leg. Front right leg. Breathe in and go forward with lifting arms.

36. Lift up heap and open legs. Breathe in and roll over to back. Two times.

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38. Slowly stand up. Gather feet. Hand on knees. Straighten back. See the front. Down and up four times. Then rotate knees left and right five times.

39. Stand up. Hands on back heap. Rotate pelvis left three times. Then rotate pelvis right three times.

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Kouksundo



40. Turn left and right with relaxing arms.

41. Gather hand in front of heart. Lift up and open widely with breathing in. Then down arms with breathing out.

kouksundo preparation strech guide (english)

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