Level
Joong-gi Danbup 1
Joong-gi Danbup 2
Gun-gon Danbup
Won-gi Danbup 1
Won-gi Danbup 2
FIRST STEP
Won Ki Dan Boub 1
Won Ki Dan Boub (Original Energy Danjeon Method) – Applies the natural changes of the energy flow to the human body.
Composed from 360 Postures, following the lunar cycle. It opens all the meridians and the 365 points.
The Won Ki Dan Boub is composed of 30 sets of 12 Postures. Each set should be completed a minimum 30 times. Won Ki Dan Boub 1 contains 15 sets.
See below to Download the Posture and Description Charts.
Won Ki #1
1. Feet shoulder width apart, hands behind the head, elbows out to the sides. Lean back slightly.
2. Feet together, upper body parallel to the floor, spine straight, palms behind knees, straight arms, look straight ahead (horizontal).
3. Postures #3 and #4 are opposites. Feet shoulder width. Right palm behind head, elbow not collapsed. Left hand touching lower back, palm facing outwards. Lean back slightly, twist to the left, look back.
4. Opposite of #3
5. Sitting down with legs straight ahead, shoulder width apart. Grab around your knees and bend forward, keeping the back straight. Look straight ahead.
6. Feet shoulder width apart, hands behind on the fingertips, lift buttocks off the ground, body and legs form a straight line.
7. Postures #7 and #8 are opposites. Bend the left leg and cross it over the right leg, which is straight. Left foot flat on the floor pointing forward. Right arm over left leg and and right hand holds outside of right knee. Left hand behind on fingertips. Torso is straight, twist to the left, look back.
8. Opposite of #7
9. Full lotus, left palm behind left kidney, right palm behind right kidney. Lean back and rest on elbows. Keep back straight, head faces forward.
10. Full lotus, upper body parallel to floor, spine straight, rest on forearms, palms down, shoulder width apart, lift head up so it faces forward.
11. Lying prone, feet together, toes flat on floor, side of face rests on the floor (alternate each session), arms straight and shoulder width apart, hands face down. Microcosmic orbit.
12. Full lotus, palms together at chest height, keep the spine straight.
Won Ki #2
1. Feet shoulder width apart, palms on Danjeon, thumbs joined at naval and index fingers touching. Lean back, look forward.
2. Postures #2 and #4 are opposites. Feet shoulder width apart, right palm on left shoulder, left palm touching the right side of the lower back. Upper body parallel to floor, spine straight, then twist to the left.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, palms over kidneys, lean back slightly and twist left. Look back
4. Opposite of #2.
5. Opposite of #3
6. Postures #6 and #7 are opposites. Knees together, sit on heels with toes tucked forward. Hands clasped behind the back of the head, spine straight, twist the body to the left.
7. Opposite of #6.
8. Sitting on heels, knees together, toes pointing backward, lean forward and rest forearms on the ground, arms are shoulder width apart, elbows at 90 degrees and palms rest on floor.. Look straight ahead (horizontal). Microcosmic orbit.
9. Sit on heels with toes tucked forward. Palms over kidneys, lean back and rest elbows on the floor. Keep the knees touching the ground. Look forward.
10. Sitting straight with the legs spread apart and off the ground, grab feet, arms and legs are straight.
11. Lying on your back, feet spread shoulder width apart, toes point up, fingers straight and palms facing up. 12 Channel Circulation, explained below.
12. Sitting on the heels with toes tucked forwards. Palms together, fingertips at mouth height.
12 Channel Circulation
On the breath hold, circle the energy once or twice in the Danjeon, then draw it to the coccyx, then down to the feet, back up the legs into the spine through the coccyx, up to the 7th cervical vertebra, then out to the fingertips, back from the fingertips to the 7th cervical vertebra, then up to the crown of the head, to the third eye, back to the hypothalamus, down the throat and down the front of the body back to the Danjeon.
MATERIALS
Won Ki #2 - Posture Chart
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Won Ki #2 - Posture Descriptions
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Won Ki #3
1. Feet shoulder width apart, palms touching the chest with the thumbs in the armpits, Lean back.
2. Postures #2 and #4 are opposites. Feet shoulder width apart, right palm behind head, left palm touching the right side of the back underneath the shoulder. Lean forward so upper body is parallel to the ground then twist left. Keep the spine straight and the right elbow open.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, arms are straight and held up above the head with the palms facing out. Lean back slightly then twist to the left.
4. Opposite of #2
5. Opposite of #3.
6. Sit with the legs spread wide, spine straight, toes up, hands underneath the knees. Microcosmic orbit.
7. Sitting with the legs spread wide, toes pointing up, hands back resting on the finger tips. 12 Circulation.
8. Sitting with the legs spread wide, hands clasped together behind the back, lean forward as far as possible, raise hands so they face back. Look forward (horizontal).
9. Lie down on your back with feet together, palms over kidneys, body is supported on feet and elbows with the buttocks and legs off the ground. Look forward.
10. Lying on your back, bring your legs over your head, toes touch the floor, keep the legs straight, arms are straight with the palms resting flat on the ground.
11. Lying prone, feet together with toes flat, arms are parallel with the body, palms facing up. Turn head to the side. Alternate the head twist, one practice to the left, the following practice to the right etc.
12. Full lotus, hands on the knees with palms facing up.
Won Ki #4
1. Feet shoulder width apart, fingers on shoulders, elbows to the sides, lean back and look forward.
2. Feet shoulder width apart, body leans forward and is parallel to the ground. The arms extend out in a straight line from the torso and are shoulder width apart, extend the fingers, palms face each other, look straight ahead (horizontal).
3. Full lotus, lean back with spine straight, fingertips on the floor, buttocks stay on the floor, look straight ahead.
4. Full lotus, lean forward and touch the ground with the fingertips, spine is straight and look forward.
5. Postures #5 and #7 are opposites. Full lotus, spine straight, arms straight up, palms facing toward each other. Twist left.
6. Full lotus, back of hands resting on the floor under your thighs with palms facing up and fingers open, arms and spine are straight. Microcosmic orbit.
7. Opposite of #5
8. Full lotus, hands clasped together behind your back, bend forward and touch forehead to the ground, arms point straight up.
9. Lying prone, lift upper and lower body off the floor, only the Danjeon area touches the floor, arms are shoulder width apart with the palms facing each other.
10. Lying prone, feet together with toes flat on the floor, arms straight and a shoulder width apart with the palms facing down. Turn head to the side, alternate, one practice to the left, the following practice to the right etc. 12 Circulation.
11. Lift upper and lower body off the ground, only touching the floor with your buttocks, arms shoulder width apart with the palms facing each other, legs and arms at 45 degrees.
12. Full lotus, palms together at chest height.
Won Ki #5
1. Feet shoulder width apart, hands clasped behind back, lean back, keep arms straight and lifted up.
2. Feet shoulder width apart, bend forward keeping the spine straight, keep the legs and arms straight, and hold the ankles. Look forward (horizontal).
3. Postures #3 and #5 are opposites. Feet shoulder width apart, right palm on Danjeon, left palm is in contact with the right hip. Lean back and twist the body to the left. Look back.
4. Postures #4 and #6 are opposites. Feet shoulder width apart, bend forward until upper body is parallel to the floor, keep the spine and legs straight, hold left ankle with right palm, the left palm is in contact with the right hip. Twist the body to the left. Look up.
5. Opposite of #3.
6. Opposite of #4.
7. Sitting on the heels with the toes tucked forward, lean back and put fingertips on the floor, head looks forward (horizontal).
8. Sitting on the heels with the toes tucked forward, lean forward but keep back straight, left hand in a fist on the floor, right fist on top of the left fist, forehead rests on right fist. Microcosmic orbit.
9. Lying prone, feet together with feet flat, resting the hands and forearms on the floor, palms facing down, looking forward.
10. Lying on the back, legs spread apart, toes facing up, arms straight out to the sides, palms facing up. 12 Circulation.
11. Feet together, resting on the fingertips and heels, lift the body and legs off the floor, keep spine straight, head looks forward.
12. Full lotus, palms face up on the knees.
Won Ki #6
1. Feet shoulder width apart, arms crossed with the fingers tucked into the armpits, thumbs are on chest, lean back, head looks forward.
2. Postures #2 and #4 are opposites. Feet shoulder width apart, left hand holds right elbow and right hand holds left elbow, bend forward so upper body is parallel to the floor, then twist the upper body to the left. Look up.
3. Feet shoulder width apart, lean back and place palms over the back of the knees, look forward (horizontal). Microcosmic orbit.
4. Opposite of #2.
5. Postures #5 and #7 are opposites. Sit on heels with toes tucked forward, the right palm is behind the head, left palm behind resting on the fingertips, lean back and twist the upper body and the head to the left.
6. Postures #6 and #8 are opposites. Sit on heels with toes tucked forward, twist the upper body to the left, the left palm holds the right heel and the right palm holds the left heel. Look back.
7. Opposite of #5.
8. Opposite of #6.
9. Lying on your back, arms and legs stretched out shoulder width apart, toes pointing up, fingers stretching out with palms facing up. 12 Circulation.
10. Sitting on your buttocks, lift up legs, hold ankles, keep arms and legs straight, keep upper body as straight as possible. 14 Channels Circulation explained below.
11. Feet shoulder width apart, lie back and rest shoulders and head on the floor, keep knees directly above the feet, heels stay on the ground, lift back off the ground, arms are straight out to the sides with palms facing up.
12. Full lotus, palms facing up resting on the knees.
14 Channel Circulation
On the breath hold, circle the energy once or twice in the Danjeon, then draw the energy through the Microcosmic orbit, once your energy is back at the Danjeon continue drawing the energy through the 12 Channels Circulation back to the Danjeon to complete the 14 Channel Circulation.
MATERIALS
Won Ki #6 - Posture Chart
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Won Ki #6 - Posture Descriptions
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Won Ki #7
1. Feet shoulder width apart, palms together at chest height. Lean back.
2. Postures #2 and #4 are opposites. Feet shoulder width apart, right palm on left hip, left palm behind your back touching your right hip, upper body is parallel to the ground, spine straight, twist left.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, lean back and extend Danjeon forward, arms behind and pointing straight down, twist upper body and head to the left.
4. Opposite of #2.
5. Opposite of #3.
6. Feet wide apart, arms straight and extended between legs, rest the fingertips on the ground, thumbs in front of fingers, keep spine straight, look forward (horizontal).
7. Sitting with knees shoulder width apart, upper body vertical, toes pointing out to the sides, arms are straight down. Push the thumbs into the KI1 point as you inhale. Microcosmic orbit.
8. Full lotus, lean back and lie on floor, arms out to the sides with the palms facing up. 12 Circulation..
9. Head bridge, feet shoulder width apart, heels are off the ground, knees directly above the ankles, palms on Danjeon, thumbs joined at navel and index fingers touching.
10. Lying on your back, feet wide, arms straight out to the sides, palms face up. 14 Circulation.
11. Forehead touching the floor, legs and feet together with the toes touching the ground, keeping the body straight, fingertips and elbows touch the floor.
12. Full lotus, palms together at chest height.
Won Ki #8
1. Feet shoulder width apart, arms straight up, fingers clasped together, palms facing up, lean back and look forward.
2. Postures #2 and #4 are opposites. Place feet shoulder width apart, then step forward with your left leg,, keep both legs straight, both feet point forward. Palms touching the lower back. Lean back and twist to the left.
3. Postures #3 and #5 are opposites. Feet together, bend forward, arms clasped around knees, palms on elbows, keep legs straight. Twist head to the left, then look backward.
4. Opposite of #2.
5. Opposite of #3.
6. Postures #6 and #7 are opposites. Sit with legs forward, keep them together, keep spine straight, right hand underneath the left knee, left hand resting behind on finger tips, keep both arms straight, twist to the left.
7. Opposite of posture #6
8. Kneeling on the ground, knees shoulder width apart, toes face back, lean back, palms on the Danjeon, thumbs joined at navel and index fingers touching. Microcosmic orbit.
9. Lying prone, feet together, arms 45 degrees out to the sides, keeping the arms straight come up onto the fingertips, lift the chest off the floor, look forward. 12 Circulation.
10. Lying prone, legs shoulder width apart, the back of the left hand is touching the lower back, the back of the right hand sits on top of the left palm. Lift legs and upper body off the floor. Look forward. 14 Circulation.
11. Lying on your back, legs together, draw the legs over the torso and wrap the arms around back of knees, keep legs straight., lift head up to the knees, toes do not touch the floor.
12. Lying on your back, feet together and naturally stretched forward, palms beside the thighs facing down.
Won Ki #9
1. Feet shoulder width apart, body leans forward and is parallel to the ground with the heels touching the ground. The arms hang straight down from the shoulders perpendicular to the body, palms face toward each other. Look straight ahead (horizontal).
2. Postures #2 and #4 are opposites. Feet shoulder width apart, palms clasped behind the back with the arms pulling straight down, the body leans backward. Twist to the left.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, body leans forward and is parallel to the ground. The arms extend out in a straight line from the body, extend the fingers, palms face toward each other. Pivot the upper body to the left. Look to the left.
4. Opposite of #2.
5. Opposite of #3.
6. Full lotus, palms clasped behind the back, lean forward keeping back straight, arms pointing straight up. Look straight ahead (horizontal). Microcosmic orbit.
7. Postures #7 and #8 are opposites. Full lotus, spine straight, palms placed on the back of the neck. Twist to the left.
8. Opposite of #7
9. Full bridge, on the toes and the fingertips.
10. Lying prone, feet together with toes flat on the floor, arms straight and a shoulder width apart with the palms facing down. Turn head to the side, alternate, one practice to the left, the following practice to the right etc 12 Circulation.
11. Lying prone, lift upper and lower body off the floor, only the Danjeon area touches the floor, arms are shoulder width apart with the palms facing each other. 14 Circulation.
12. Full lotus, palms resting on the knees face down.
Won Ki #10
1. Feet shoulder width apart, palms placed over the kidneys, thumbs forward with fingers to the back. Lean back and look forward.
2. Feet wide apart, arms straight and extended between legs, fingertips on the ground, thumbs in front of fingers, keep spine straight, look forward (horizontal).
3. Postures #3 and #5 are opposites. Feet shoulder width apart, left arm extends up and back at 45 degrees, the palm faces up with the fingers extended, right palm is placed on left shoulder. Lean back and twist to the left. Look to the side.
4. Feet shoulder width apart, bend forward with arms straight and grab behind the ankles from the inside of the legs, keep the spine straight, look forward (horizontal). Microcosmic orbit.
5. Opposite of posture #3.
6. Sitting on your knees, toes tucked forward, lean back and rest on the tips of your fingers keeping the arms straight, head is straight and looking forward. 12 Circulation.
7. Sitting on your knees, keeping them together, toes tucked forward, bend forward and touch the forehead on the ground, palms are clasped together, lift arms vertically.
8. Postures #8 and #10 are opposites. Sitting with your legs spread wide apart, twist to the left keeping the spine straight, the left arm is straight with the fingertips contacting the ground, the right palm touches the left hip.
9. Sitting with your legs spread apart, bend forward, extend your arms straight out in front and touch the ground with your fingertips. Keep the back as straight as possible, look forward. 14 Circulation.
10. Opposite of posture #8.
11. Lying on your back, legs apart, arms extended out to the sides, palms facing up. 365 Points Circulation
12. Lying on your back, legs shoulder width apart, palms facing down.
365 Points Circulation
On the breath hold, circle the energy once or twice in the Danjeon, then draw it to the coccyx, down the exterior of the left leg to the left foot, bring it back up the interior of the left leg through the spine and up to the 7th cervical vertebra, then through the interior of the right arm to the fingertips, bring it back up the exterior of the right arm to the 7th cervical vertebra and take it back down through the spine to the coccyx, then down the exterior of the right leg to the right foot and back up through the interior of the right leg through the spine and up to the 7th cervical vertebra, then through the interior of the left arm to the fingertips, bring it back up the exterior of the left arm to the 7th cervical vertebra, then over the head, like the Microcosmic Orbit, ending at the Danjeon.
MATERIALS
Won Ki #10 - Posture Chart
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Won Ki #10 - Posture Descriptions
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Won Ki #11
1. Feet shoulder width apart, palms touching the chest with the thumbs in the armpits. Lean back.
2. Postures #2 and #4 are opposites. Feet shoulder width apart, bend forward until right fingertips touch the ground, keep the back and the right arm straight, the heels are off the ground, the back of the left hand is in contact with the right hip, twist the body to the left and look horizontal.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, left palm contacts the back of the head and the back of the right hand is in contact with the left kidney.. Lean back and twist the upper body to the left Look to the side.
4. Opposite of #2.
5. Opposite of #3.
6. Feet shoulder width apart, lean back and stretch the arms vertically up, the palms are shoulder width apart facing toward each other,. Look forward. Microcosmic Orbit.
7. Sitting on your knees, keeping them together, toes are tucked forward, sit straight with the arms hanging straight down. 12 Channel Circulation.
8. Postures #8 and #10 are opposites. Sitting with your legs spread wide apart, twist to the left keeping the spine straight, the left arm is straight with the fingertips contacting the ground, the right palm contacts the left shoulder. Look to the side.
9. Lying on your back, feet together, arms straight beside the body, palms face down. 14 Channel Circulation.
10. Opposite of posture #8.
11. Push up position, feet are shoulder width apart, keep the back straight, resting on the fingertips. 365 Points Circulation.
12. Lotus posture, palms resting on the knees facing down.
Won Ki #12
1. Feet shoulder width apart, arms stretched out to the side at shoulder height, palms facing down. Lean back and look forward.
2. Feet together with the legs straight, bend forward, keeping the back straight, palms are clasped together and arms point straight up, look forward.
3. Postures #3 and #5 are opposites. Feet shoulder width apart, left palm is placed behind the head, right palm is placed on the left shoulder. Lean back and twist body to the left.
4. Postures #4 and #6 are opposites. Standing on the toes of the right foot, bend forward and contact the ground with the fingertips, lift the left leg up as high as possible keeping it straight with the toes pointing up. Look forward.
5. Opposite of posture #3.
6. Opposite of posture #4.
7. Kneeling on the ground, knees shoulder width apart, toes are flat, lean back onto the ground, push the thumbs into the KI1 point as you inhale. Microcosmic orbit.
8. Sitting with your legs spread wide apart, bend torso forward so that the chest touches the floor, keep the back straight. Turn head to the side. Alternate the head twist, one practice to the left, the following practice to the right etc 12 Circulation.
9. Postures #9 and #11 are opposites. Lying on your right side, right leg is straight and resting on the ground, left leg is straight and is pointing up, left arm is straight with the left hand holding the left ankle, the right upper arm is in contact with the ground and the right palm supports the head, look straight.
10. Lying prone, palms grab the ankles, lift the upper and lower body off the ground, only the Danjeon area touches the ground. Look forward. 14 Circulation.
11. Opposite of posture #9.
12. Lotus posture, palms together at chest height.
Won Ki #13
1. Feet shoulder width apart, palms placed over the kidneys, fingers point down and thumbs forward, looking forward.
2. Feet slightly wider than shoulder width, legs straight, bend body forward, keeping the back straight, fingers touching the floor between the legs, thumbs forward, look forward.
3. Sitting on the ground. Bring the feet together and with straight legs lift the feet approx 45 degrees off the ground. Arms are extended straight back with fingertips touching the ground, keeping the torso at approx 45 degrees to the ground with the back straight. Microcosmic orbit.
4. Sitting with your legs spread wide apart, bend torso forward so that the chest touches the floor, keep the back straight, palms are clasped together and lifted perpendicular to the ground, look forward.
5. Push up position with feet together, elbows close to the body, lift up onto your fingertips with the thumbs forward, elbows are bent at 90 degrees, keep body straight, look forward.
6. Lying prone, feet together, arms beside the body with the palms facing down, chin touching the floor. 12 Circulation.
7. Lying prone, legs are shoulder width apart, the back of the left hand is touching the lower back, the back of the right hand sits on top of the left palm. Lift the legs and upper body off the ground. Lift the upper and lower body off the ground. Look forward
8. Sitting on the ground. Bring feet together and with straight legs lift the feet off the ground at approx 90 degrees. Elbows contact the ground, place palms on your lower back and keep the upper body off the ground. Look forward.
9. Head bridge, feet shoulder width apart, heels touching the ground, knees directly above the ankles, palms on Danjeon, thumbs joined at navel and index fingers touching.
10. Lying on your back, feet together, arms straight beside the body, palms face down. 14 Circulation.
11. Lying on your back, bring your legs over your head, toes touch the floor, keep the legs straight, palms touching the lower back with elbows on the ground. 365 Points.
12. Lying on your back, feet together, arms straight beside the body, palms face down.
