6월 7일 국선도

6월 7일 어김없이 찾아온 토요일

이번 한 주 평안하셨는지요?

어디 아프신 곳은 없으셨는지요?

목이 안 움직이던가 팔이 아프던가 다리가 손 가락이

허리가 다리가 대퇴골이 관절에서 소리 난다거나

통증은 없으신지요?

여기는 웨스트 캐나다에 거주하시는 모든 분들과 함께 청산선사께서 널리 알리신 국선도를 다같이 수련하는 하나의 장소 입니다. 누구나 참여 가능하고 언제 어디서든 시청하시며 따라 하신다면 좀더 삶의 활력을 느끼게 되실것입니다.

Place at 2062 Esquimalt Ave, West Vancouver

time at 6:50 in the morning on every Saturday.

Feel free to drop by and learn or do the practice with two or three masters who can teach you how to breath correctly and learn which exerciser to perform not to snore regularly which is roll your tongue and rub against your palate it will create wider air flow through your throat if you get your inside mouth muscles toughened up you wouldn't snore after.

Kuksundo is a traditional Korean training method that has been promoted since 1967 by Cheongsan Seonsa and Ko Kyung-min. This practice harmonizes the body and mind through breathing techniques and physical movements. Cheongsan Seonsa learned Kuksundo from his master, Cheongwoon Doin, during his training in the mountains. In 1967, he descended from the hills to introduce Kuksundo to the public.

Initially, he showcased impressive feats such as breaking stones and enduring burns to raise awareness about Kuksundo. However, as the practice gained recognition, he shifted his focus to its core principles rather than dramatic demonstrations. Kuksundo gained broader recognition, partly due to its adoption by prominent political figures. Some senior politicians continue to practice it today. Although Kuksundo was founded by a Taoist master, it does not have a strong religious aspect. When asked about the philosophy of Kuksundo, Cheongsan Seonsa humbly stated, "I do not know much about such things. I learned how to breathe and practice Bakdol-beop, and I teach these methods to others. In worldly matters, you are more knowledgeable than I am, so I believe I can learn from you." Training Characteristics Dynamic Movements for Beginners: Unlike static meditation, beginners engage in preparatory exercises to loosen the body, followed by various movements similar to yoga while practicing Danjeon breathing. After the breathing exercises, practitioners perform additional movements to distribute the energy accumulated throughout the body.

Distinct Breathing Method: Kuksundo breathing is distinct from other practices. Instead of beginning with chest breathing and gradually moving to the lower abdomen (Danjeon) or focusing on specific acupoints, practitioners breathe in a manner that allows the lower abdomen to expand during inhalation and contract during exhalation. A crucial aspect of this method is Jisik (止息)—a pause between inhalation and exhalation that lengthens as one progresses in practice. Energy Circulation Method : Unlike traditional meridian-based circulation methods, Kuksundo directs energy from the Danjeon to the tailbone, up the spine, forward to the forehead, and then into the pineal gland. The energy then moves behind the ears, avoiding the face, neck, and chest before returning to the Danjeon. Comprehensive Training System: Originally developed as a mountain-based training method, Kuksundo encompasses dietary principles, bare-handed martial arts, weapon
However, these components are rarely taught to general members in urban training centers.
Kuksundo remains a holistic practice that integrates physical movement, breathing techniques, and energy circulation, making it a unique and structured discipline for both physical and mental well-being. mental well-being. 😊 changing into breathing position

Breathing and Training in Kuksundo

In mountain training, practitioners regulate their breathing by counting silently. However, in a secular environment, where concentration levels may vary, Cheongsam Seonsa created a song to help practitioners synchronize their breathing with the lyrics. Each four-character phrase lasts five seconds, enabling structured breathing patterns:

Junggi Danbeop: 5-second inhale → 5-second exhale → repeat.
Geongon Danbeop: 5-second inhale → 5-second pause → 5-second exhale → 5-second pause.
Wonki Danbeop: Practitioners breathe freely according to their own level.

Training Guidelines

Seek Guidance: Training alone based on online sources can lead to side effects. It’s advisable to visit a Kuksundo center for proper instruction.
Copyright Considerations: Detailed training methods are copyrighted by the Kuksundo Research Association; thus, online sources may not accurately cover everything.

Training Sequence in a Dojang

A typical session lasts 1 hour and 20–30 minutes and is structured as follows:

1. Qi circulation exercises (20 minutes)
2. Danjeon breathing exercises (40 minutes)
3. Cool-down exercises (15 minutes)
4. Partner exercises (if training alone, skip this)
5. Internal energy circulation
6. Handstand training in Geongon Danbeop
7. Finger push-ups
8. Sit-ups (solo or with a partner)
9. Closing exercises

For higher levels, Cheongsam Seonsa recommends at least six hours of daily training. However, for general health, 1 hour and 20 minutes is sufficient.

Qi Circulation Exercises (Warm-up)

Before Danjeon breathing, practitioners perform warm-up movements to loosen muscles, joints, and ligaments. Although it's called a warm-up, it may be physically demanding for beginners.

Key Points to Remember:

- Keep the spine straight.
- Inhale, pause (Jisik), visualize energy flowing, then exhale.
- Adjust breathing naturally—don’t force pauses.
- Apply gentle force, avoiding excessive strain.
- Avoid overexertion—if a movement feels risky, skip it and visualize instead.

Kuksundo Breathing Method

Kuksundo primarily focuses on Danjeon breathing, also referred to as Dol Dan Jari breathing. According to Cheongsan Seonsa, Dol Dan Jari involves the lower Danjeon, where solid energy circulates.

The breathing method follows Jeong-Gi-Shin Samdanjeon Idanhoheup (精氣神 三丹田 二段呼吸):

Three Danjeons: Energy gathers in the upper, middle, and lower Danjeon but ultimately concentrates on the lower Danjeon.
Two-stage Breathing: Unlike simple inhalation and exhalation, Jisik (止息)—a pause between breaths—is incorporated.

Misconceptions About Jisik (止息)

Jisik means pausing the breath but not holding it forcefully, as one would when diving underwater. As breathing deepens, the transition between inhale and exhale becomes more pronounced. This brief neutral state is known as Jisik.

In Geongon Danbeop, the inhale, Jisik, exhale, and Jisik phases all last five seconds. At higher levels, the duration of inhale and Jisik can extend indefinitely.

Cheongsam Seonsa explained:  
"When inhaling and pausing, the breath is already leaving. When exhaling and pausing, the breath is already entering."

Detailed Breathing Method

Each dojang may teach slightly different techniques, but the core principles remain consistent. According to Kuksundo Vol. 2, the process is as follows:

1. Calm the mind (Joshim).
2. Breathe into the lower Danjeon.
3. Regulate breath length.
4. Visualize energy gathering in the lower abdomen and circulating in a counterclockwise spiral.

Breathing Precautions

Avoid forced breathing; it should be natural.
Relax the upper abdomen; tension prevents proper Danjeon breathing.
Don’t overexert—inhale and exhale only up to 80% of your maximum capacity.
Ensure smooth transitions; avoid abrupt shifts between inhaling and exhaling.

Kuksundo breathing is not just about technique; it's about deepening awareness and enhancing energy circulation. 😊