E-Newsletter

Do you get enough rest when you sleep? Or are you dragging yourself out of bed and into work just waiting for the weekend to make up the difference?

According to the Institute of Medicine's report Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem (April 2006), an estimated 50 to 70 million Americans chronically suffer from a sleeplessness including disorders. This condition adversely affects their daily functions as well as health and longevity. Long-term effects of sleep loss and sleep disorders are listed as the leading cause of health conditions such as an increased risk of hypertension, diabetes, obesity, depression, heart attack, and stroke.

The report continues to note that "hundreds of billions of dollars a year are spent on direct medical costs associated with doctor visits, hospital services, prescriptions, and over-the-counter medications. Almost 20 percent of all serious car crash injuries in the general population are associated with driver sleepiness, independent of alcohol effects."

The National Highway Traffic Safety Administration has estimated more than 100,000 auto crashes annually are fatigue related causing more than 1,500 deaths and tens of thousands of injuries and lasting disabilities.

This is a serious situation which most of us shrug off with "I don't sleep well." Or "I'm too busy. Sleep is a waste of time." Even if you do get enough sleep, is it quality sleep or do you wake up often or too early? Dahn Yoga has some answers to this pervasive condition.

The natural flow of energy in our bodies is water (cool) energy up and fire (warm) energy down or "Su-Seung-Hwa-Gang". An imbalance of Ki (life energy) and blood circulation throughout the body causes too much energy to stay in the head region, reversing the natural flow of energy. In this instance warm energy meant to travel to the core body stays in the brain. If this situation is compounded by stress, excessive thinking about worries, trauma or shock, then the immune system becomes compromised. Symptoms which may occur are redness in the face, shoulder pain, and pain in the middle of the chest along the Conception Meridian which signal impediments to energy flow. (Meridian Exercise for Self-Healing Book 2, p.156)

With practice, proper breathing techniques combined with meditation, exercise and a general awareness of your body can restore restful calm your mind and body correcting the flow of energy to provide a strong core and a cool head.

Sung Won Lee, Dahn Master and Director of the BR Clinic in Sedona, suggests, the following strategies for getting a good night's sleep and correcting the flow of energy. (body&brain, Spring 2005)

• Go to bed only when sleepy.


• Avoid daytime naps if you are having difficulty sleeping at night


• Do your best to wake up at the same time every day, even on the weekend.


• Use your bed for sleeping or sex only.


• Restrict food and drink for the 2-3 hours before bedtime.


• If you find yourself tossing and turning and unable to fall asleep after 20 minutes, then leave your bedroom to do a light activity such as reading


• Avoid caffeinated beverages in the late afternoon or evening.


• Avoid watching television prior to sleep.


• Minimize your use of alcohol.

dahn practice

Toe Tapping

You can perform this exercise either laying down or sitting. Place your hands on your Dahn jon (lower abdomen) when laying down or behind you for support in an upright sitting position. Toe Tapping helps circulation to the lower extremities. Bringing energy down to your Dahn jon and cool water energy to your head.

1. Straighten your legs in front of you.
2. Alternately open and close your feet together so that your little toes touch the floor when your open your feet and your big toes tap together when you close them. Remember to keep your heels together and use your whole leg throughout this exercise.
3. Count the number of taps you make. Increase this number with practice. This exercise is more effective the faster and harder you tap your toes.
4. To wrap-up each session, gently swing your feet from side to side while relaxing your whole body. Focus on the tingling sensation at the tips of your toes and exhale deeply, imagining stress and stagnant energy leaving your body out your toes.

If you have bunions that make this exercise painful, try wearing thick socks or taping your toes so that they will not hurt when you tap them together.

Opening up the Chest

This exercise helps release stagnant fire energy from the chest.

1. Sit in a half lotus posture or stand. Interlace your fingers and bring them to your chest.
2. Begin gently tapping up and down from your collarbone to your chest.
3. Lift your chin up slightly. Open your mouth and make the sound "Ahhhh" as you continue to tap up and down your chest. Continue until you feel refreshed.

Ankle Rotation

This exercise relaxes the waist and legs enabling blood and energy to circulate throughout the body.

1. Sit on the floor with your legs about 45 degrees apart. Bend forward from your trunk and grasp your toes with your hands.
2. Rotate your ankles in a circular motion, first inward then outward.

The question to ask yourself is not if you have had enough sleep but are you well rested. Are you exercising and eating well, resting your mind and refreshing your self? Choosing to take control of your well being is the first step to living a happier more conscious life.

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