The upper body must be kept very light and comfortable and centered at the navel. In the lower body, the hip joints must be relaxed and the body’s weight must be distributed evenly so that it rests solidly over the soles of both feet. For lower body training, practitioners work to hold one posture for extended periods of time. Holding a posture for a long time causes respiration to deepen and energy to collect in the Dahn jon. Before beginning the seven sets of Un-ki-bo-hyung-gong, a person lays the foundation for later training through Waist-Hip Rotation and Chuk-ki Stance (energy accumulation training).
WAIST-HIP ROTATION
1. Stand with your feet parallel and shoulder-width apart.
2. Make relaxed fists with both hands and bring them to chest height.
3. Gently tuck in your tailbone as you bend your knees slightly.
4. Imagining that a weight is hanging from your tailbone, rotate only the area below your navel to the right in a circle. Do 20 repetitions.
5. Switch directions and do 20 more repetitions.
CHUK-KI STANCE
1. Stand with your feet shoulder-width apart and parallel. Make sure that your weight is distributed evenly so that it rests firmly over the soles of both feet.
2. Gently tuck in your tailbone.
3. Relaxing your upper body, raise your hands to chest height, and spread them apart about one foot.
4. Imagine that you have a ball of energy between your hands and your chest.
5. Concentrate on your Dahn-jon and maintain this posture for about 5 to 10 minutes.