For thousands of years, Asian cultures, such as that of Korea, have used bow meditation and other prostration exercises as part of their spiritual and physical practices. They were performed both as a preparation for sitting meditation, and as a meditation in their own right. Bow meditation was neither used as a form of worship, nor as a form of self-punishment. Practitioners did not bow down to anything exterior. Rather, they bowed in humble acceptance and deference to their own highest nature.
As Ilchi Lee wrote in his book Human Technology, "Bowing is one of the most humble and spiritual acts a human can perform. It is an action that simultaneously signifies acceptance and a deep understanding of and feeling toward its object. Moreover, through this action, we cast aside the narrow confines of the self and accept the energy of the universe."
Japanese Zen master Shunryu Suzuki concurred with this view of bowing in his book, Zen Mind, Beginner’s Mind: "By bowing, we are giving up ourselves to the universe. To give up ourselves means to give up our dualistic ideas and become one. When you become one with everything that exists, you find the true meaning of being."
Even today, in Korea and other countries, many people engage in bow meditation—from Buddhist nuns in mountain temples to ordinary housewives. In one session they may perform anywhere from one bow to ten thousand bows. For instance, in his blog, Sumi Loundon writes about a friend of his in Korea who did 3,000 bows in one night.
On her blog, Sr. Ellie Finlay of the St. John's Center for Spiritual Formation in Tulsa, Oklahoma, writes that bowing is good for "shifting very deeply ingrained habitual tendencies." A repetitive full-body movement that involves strength, concentration, and balance, bow meditation is a means through which a person can become more aware of his or her thoughts, emotions, and habits, and through which they can reinforce or change them. It’s also a way through which the emotional heart can open, allowing a person to love and accept his or herself and others.
Besides its mental, emotional, and spiritual benefits, bow meditation also invigorates and strengthens the body. It’s a meridian exercise that strengthens the back and legs, warms the body (especially the lower abdomen), stretches the muscles, oxygenates and circulates the blood, and makes you sweat. From the exercise, many have found relief from diabetes, arthritis, high blood pressure, and back pain. As a stress reducer, bow meditation also enhances the immune system and generates a more positive and hopeful outlook on life. The health benefits are similar to those derived from Sun Salutations performed in Indian yoga.
Because of its advantages on multiple levels, many people even in Western countries practice this moving meditation regularly as a way to enrich and enliven their lives. In Dahn Yoga and Body + Brain Centers, bow meditation is not taught in the regular classes, but is often a part of special classes such as follow-ups to the Shim Sung workshop. If you are interested in bow training, please ask the staff at your local center for more information.
Yeon Dahn
One of the many exercises found in a Dahn Yoga class is Yeon-Dahn. "Yeon" refers to strengthening a sword's steel blade by hammering it; "Dahn" means vital energy. Accordingly, like other Dahn Yoga techniques, these simple postures cause life energy to accumulate and circulate more freely in the body. Unlike dynamic exercises such as Brain Wave Vibration, however, Yeon-Dahn postures are meant to be held for extended periods of time.
By holding these postures, practitioners not only increase their physical stamina and core strength, but also enhance their mental focus. According to Dahn Yoga founder Ilchi Lee, "Doing [Yeon-Dahn] circulates blood and energy throughout the entire body, opening the meridians [energy channels] and chakras [energy centers] to release stress, tension, pain, toxins, and negative emotions that usually accumulate when one is less active."
When practicing Yeon-Dahn, it’s best to progress from the easiest to the more challenging postures. It also helps to play pleasant music, and to concentrate on the lower abdomen, where the energy center known as the lower dahn-jon (dan tian/dan tien in Chinese) exists.
While holding any posture, relax your shoulders and chest, and breathe comfortably. Because most beginners have tension that does not allow them to breathe deeply, start by breathing in and out of the chest. Inhale through the nose and exhale tension through the mouth. Once your chest relaxes enough, begin breathing in and out of the abdomen. Extend the abdomen as you inhale and contract it as you exhale. Allow your breath to deepen as you relax. Once you are breathing comfortably, breathe only through your nose to gather more energy from your breath. Feeling your breath entering and leaving your abdomen can help you keep your focus there.
Your level of concentration and physical fitness determines which posture and holding period is most appropriate and beneficial. You can hold a posture from one minute to one hour or more. The more you practice Yeon-Dahn, the more your stamina will increase, and the longer you can hold a particular posture. Or you can move on to holding more difficult postures. Ilchi Lee suggests, "Build up the time you hold the posture slowly and don't push too hard." After completing a Yeon-Dahn exercise, shake the hands and feet while breathing deeply.
During Yeon-Dahn, most people experience various sensations in their bodies, such as muscle fatigue, joint pain, heat, cold, burning, shaking, and vibrating. They may also experience emotional responses to a posture such as anxiety, fear, calm, and peace. These sensations often change during a session, or from one session to the next. Within reason, it’s best to hold the posture in spite of these sensations for as long as possible. Lee advises, "Try to enjoy these physical responses, as they are actually positive signs that the body is releasing toxic energy and becoming healthy and strong." The emotional responses are also signs that blockages in the body’s meridians are opening.
Staying relaxed, focused on the lower abdomen, and exhaling through the mouth helps practitioners experience these signs without distress. If the sensations become unendurable, however, you can make a more comfortable, relaxed posture and breathe slowly, while quietly feeling the sensations until they dissipate. If there is still time left in a Yeon-Dahn session, you can then resume the posture.
The most common beginner’s posture that’s performed in a regular Dahn Yoga class is known as Sleeping Tiger. Sleeping Tiger is a lying posture done on your back with your arms straight up into the air, elbows bent slightly and wrists bent at right angles so that the palms face the ceiling. The legs are also raised with the hip, knee, and ankle joints at 90-degree angles. This posture is one of the most effective for building energy in the lower abdomen, the body’s power center, without requiring as much physical strength as other postures. It is good for fatigue from poor nutritional habits, sleeping problems, or chronic illness. It has the added benefit of providing an internal buffer against stress, and fostering a positive outlook on life.
Yeon-Dahn can improve your physical, emotional, and mental condition relatively quickly. It is a form of meditation that can teach practitioners a lot about themselves, and can foster a sense of accomplishment that empowers them to take on other challenges in their lives. This exercise is an important part of the Dahn Yoga healing toolkit.
