2011/03/15 Springfield Class Moo Pahl Dan Khum #1

Moo Pahl Dan Khum #1 - breathing exercise
Start position:
Feet in ready stance (chuom bee jasie ), arms relaxed at your side with palms facing you. Your hands are in front of your body and open.
http://soobahkdo.editme.com/files/MooPahlDanKhum/Moo_Pahl_Dan_Khum-Thai.pdf

1. interlock the fingers of the hands with the palm facing to the ground
   • at this time focus on your connection to the earth
2. slight contraction in the tong jung which should naturally cause the hand to move slightly down and in following the hip. the upper body will very slightly lean forward.
3. Inhale while expanding and bringing the hands above the head looking to the sky. The expansion will cause the center/tung jung to move slightly forward and the back is slightly arched. You are reaching towards the sky connecting to it through your hands which have remained locked.
4. Hold this position and breath for 10-30 seconds.
5. To release, you internally will move your breath and energy back down towards the earth causing your hands, shoulder, and chest too settle toward the earth.
6. Let your hands separate and stretch out in a wide circle, fingers pointing towards the sky until your arms are too low.
7. Once your arms are low enough the circle up to the hips but no tension in the shoulder or raising of. As you push your hand down and forward in front of you hips your air and energy lead.
8. Your breath is still being held. Let your hips push forward with your open hands fingers pointing to the Earth, arms straight, the arms will naturally fall behind your hips.
9. Again push your energy and breath to the earth pulling your hips back ( this is not an exaggerated move but more subtle ) and the hands move forward again releasing your breath.
10. Repeat the last motion with breath this time inhaling as the hips push forward and exhaling as they move back.

Focus on Mediation in motion during 1 steps We practiced doing our one steps while maintaing a meditative sate. This is much more difficult than it sound and has been an on going process I have been trying to achieve for years and have many more to go. There are the occasional moments of triumph and my goal is have these moments occur more frequently over time.


Soo Bahk Do - in the park
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