Benefits: This exercise helps strengthen the hips and works the buttocks and hamstrings.
Note: As you do these exercises, Ilchi Lee instructs that it is most important to feel the area surrounding the hip joint. Focus on each particular point when rotating your hip joints. Bring your mind to the inside of your legs, then the outside, and continue rotating in this fashion.
1. Relax the upper body and gently curl up the tailbone while standing up straight. When doing this motion, create firm but gentle tension in the lower abdomen.
2. In an “at ease” posture, lift the right knee up to the lower Dahn-jon level and rotate outward 10 times.
3. Change legs and do the same motion 10 times.
4. Lift the right knee again and rotate it 10 times in the opposite direction. Change legs and do the same motion 10 times.
5. Relax the chest and rotate the hip joint while trying to make sure the feet do not touch the ground.
