1. The document provides instructions for 41 different stretching and exercise movements involving different parts of the body like legs, arms, back, and shoulders. 2. The exercises include stretches like opening the legs, rotating the hips and ankles, and exercises like lifting the hips and rolling from side to side. 3. Precise instructions are given for hand positions, breathing, and repeating movements two or three times on each side of the body.

1. 국선도 수련자료 / 1. Open legs as much as your shoulder length. Slowly back your heap to backward with straightening your arms and fingers. Straighten ankles, knees, heap, back, spine, and neck. See the front. Then breathe in and slowly up your arms. Conduct three times. 2. Rotate heap left side three times. Then rotate heap right side three times. See the front and rotate pelvis only.

2. 국선도 수련자료 / 3. Sit down and straighten legs. Breathe in and rotate feet/ankles left three times. Then rotate right three times. 4. Open your hand and make a haul by shrinking your fingers. Hit outside legs downward. Hit inside legs upward. Hit abdomen. Hit belly. Hit chest. Then hit left arm with right hand. Change hand and hit right arm with left hand. Relax arms and hit neck crossing arms.

3. 국선도 수련자료 / 5. Sit left leg on right knee. Breathe in and rotate ankle to downward five times. Then, rotate upward. 6. Make a fist. Breathe in. Hit center of left foot ten times.

4. 국선도 수련자료 / 7. Breathe in and push ‘Sam-um-gyo’ point. 8. Massage left leg from bottom to top and top down along with leg bone.

5. 국선도 수련자료 / 9. Pull back left leg to body center. Straighten right leg. Left hand on left knee. Right hand on right toes. Breathe in and go forward five times. Then turn left and go forward five times. 10. Stand left leg. Left hand back, right hand on left knee. Breathe in and rotate whole body to left. Turn left heap, back, spine, shoulder, neck, and face.

6. 국선도 수련자료 / 11. Change legs. And repeat 5~10 with right leg on the left knee. 12. Open legs widely. Turn left and right two or three times.

7. 국선도 수련자료 / 13. Straighten back and breathe in. Then stretch arms to upward. Turn left body and go forward. Then relax with shaking left foot. Breathe in again and turn right. Then relax with shaking right foot. 14. Breathe in and go forward. Then, hand back. Lift up heap and turn left and right.

8. 국선도 수련자료 / 15. Hand on knees. Breathe in and push down and up ten times. 16. Grip ankles. Breathe in and lift up butt ten times.

9. 국선도 수련자료 / 17. Grip toes and breathe in. Turn left head and go forward and relax. Turn right head and go forward and relax. Conduct two times. 18. Cross your legs and sit down firmly. Hands on knees. Straighten heap, back, spine, neck, and face. Rotate pelvis left three times. Rotate pelvis right three times.

10. 국선도 수련자료 / 19. Grip hands back. Straighten back. Breathe in and turn left then go forward. Relax. Breathe in and turn right then go forward. When you go forward, lift your arms more. 20. Hands back head and strech arms. Breathe in and left down. Breathe in and right down. Conduct two times.

11. 국선도 수련자료 / 21. Turn left and right. Two times. 22. Breathe in and go forward. Then hand back then with lifting heap. .

12. 국선도 수련자료 / 23. Relax by hitting legs with hands. Outside down, Inside up. 24. Hands back head. Straighten back. Breathe in and go forward and turn left. Breathe in and go forward and turn right. Conduct two times.

13. 국선도 수련자료 / 25. Turn left and right two times. 26. Embrace legs and head down. Breathe in and roll over ten times.

14. 국선도 수련자료 / 27. Fold left leg to outside. Hand on back head. Straighten back and Breathe in. Down to left and turn right. Conduct two times. Change left and do two time. 28. Knee on the floor. Head down and up two times. Head left and right two times.

15. 국선도 수련자료 / 29. Head down to left and right two times. 30. Rotate head to left two time. Then rotate head to right two times.

16. 국선도 수련자료 / 31. Cross fingers. Push hand down, front, up. 32. Cross arms and cross fingers. Rotate arms then push front and back two times.

17. 국선도 수련자료 / 33. Hand front. Attach hand and open wide two times. Attach up wrists and open wide two times. 34. Attach thumbs and open wide two times. Attach small fingers and open wide two times.

20. 국선도 수련자료 / 38. Slowly stand up. Gather feet. Hand on knees. Straighten back. See the front. Down and up four times. Then rotate knees left and right five times. 39. Stand up. Hands on back heap. Rotate pelvis left three times. Then rotate pelvis right three times.

21. 국선도 수련자료 / 40. Turn left and right with relaxing arms. 41. Gather hand in front of heart. Lift up and open widely with breathing in. Then down arms with breathing out.