SUNGJA-DO TRAINING EXERCISES

This is an exercise for the legs and self-discipline. Hold each stance for two (2) minutes to begin with and work up to five (5) then ten (10) minutes.

1. HORSE STANCE --- Hands in prayer position; palms facing and pressing; Feet two shoulder widths apart, both feet pointing straight to front, back straight.
   
                
2. TWIST TO LEFT INTO BOW AND ARROW STANCE --- Straight arm palm strike with right palm --Twist shoulders as far as possible -- left hand palm strike directly behind -- eyes on right palm.
   
                
3. PUT WEIGHT ON RIGHT LEG, SHIFT LEFT LEG INTO A TIGER (CAT) STANCE -- Shift upper body to right, bringing left upward elbow strike to front with right straight arm back-fist to rear --- eyes to left.
   
                
4. TWIST HORSE STANCE --- Bring right knee to back of left calf and put right toe on floor. Bend both knees with weight on front leg. Bring left straight arm high back-fist over head -- right hand swings up and down into low block -- chest faces left -- eyes to right hand.
   
                
5. CRANE STANCE --- Put weight on left leg and raise right knee to hip level; point toe downward --- Strike to front with left knife-edge, fingers pointing up; Strike to rear with right knife-edge, fingers pointing up --- both arms straight --- eyes to left hand.
   
                
6. BACK BOW STANCE --- Step down with right foot to rear and bend right leg, straighten left leg -- left shoulder forward -- swing arms; right down -- left up, into right low block and left high block --- eyes to left.

        REPEAT ON OPPOSITE SIDE