How to do Sit-Ups and Tiger Pose

Sit-ups and Tiger Pose will build your core strength by accumulating heat energy in the lower Dahn-jun (located 2 inches below navel).

	Posture • keep eyes focused on horizon, with shoulders and elbows relaxed • seal both feet on the ground • gently grab knees with both hands
	Respiration • on the way down, inhale and focus on pressure in lower Dahn-jun • on way up, exhale and remain focused on pressure in lower Dahn-jun
Advanced Sit-up
	Posture • keep eyes focused on horizon, with shoulders and elbows relaxed • seal both feet on the ground • place both hands on lower Dahn-jun
	Respiration • on the way down, inhale and push lower Dahn-jun up, focusing on lower Dahn-jun pressure • on way up, exhale and pull lower Dahn-jun in, focusing on Yong-Chun (soles of your feet) • on way up, avoid shoulders/elbows rising, do not “snap”
Beginner’s Tiger-Pose
	Posture • focus eyes on big toes (or close eyes) • hands up (palms facing sky) and seal your lower back against the floor • upper body and thigh at 90 degree angle, with knees apart (approx. 2 fists distance) • keep ankles slightly higher than knee level, with toes pulled back towards your face (or toes relaxed) Respiration • during inhale, push lower Dahn-jun up (5 seconds) • during exhale, pull lower Dahn-jun in (5 seconds)
Advanced Tiger-Pose
	Posture • same as a Beginner’s Tiger Pose (see above) • head up, with eyes focused on lower Dahn-jun Respiration • during inhale, push lower Dahn-jun up (5 seconds) • during exhale, pull lower Dahn-jun in (5 seconds)

Ending Posture

Continue the same breathing pattern used during Tiger Pose for an additional 5 minutes. Then, slowly sitp up and finish your training.

Tips

• While holding Tiger Pose, you may feel heat rising to your face. If this happens, first relax your mind, stop concentrating on your breath, and bring your visualization to the lower Dahn-jun (visualize rising red color of the Sun). When face temperature turns comfortable, resume your respiration as guided.
• The recommended Tiger Pose time is 5 minutes at first. You can then gradually extend your holding time.
• If you feel relaxed, with warm sensation on your lower Dahn-jun, this is a good indication that you performed your training correctly.