0*nkMHIYllnotYcos_.jpeg

Start your SunDo Practice

You can start with the shorter or full SunDo practice, depending on your time possibilities. The main thing to consider, what time and days in a week you can assign for the practice. It is better to start with the shorter practice twice or three times a week then doing one long practice once a week. Although - anything is better then nothing. Try, feel, how it works for you, find your way.
You can practice by yourself or join our online classes.

20190724_073540.jpg

Below you find a materials for the full SunDo practice.

Step 4 shows the video of Short and Full practice to follow.

Step 1: Print/learn your position chart

Level-1-Part-1_edited.png

Positions Jung Ki Dan Boub

click to download

Step 2: Print/learn your Warm up, Energy distribution            and Organ exercises chart

Picture Guide for Warm up, Energy distribution and Organ Exercises

click to download

Step 3: Get the mantra for the Breathing meditation

Mantra (38 min)

click the button to download to your mobile or computer

Step 4: Follow the charts or video and start your practice

Instruction and information

Energy system of the body


Sundo practice is based on the Taoist energy systém of the human body, similar to traditional Chinese medicine. The energy body system consists of the three main energy centers called danjeons (dantian) and the meridian system. The Danjeons, also called “elixir fields“ are located as such: the lower one below the navel, the middle one in the heart region (roughly at the height of the nipples) and the upper one in the brain region. It can be said that the three danjeons correspond to the energy levels as follows: the upper danjeon is the mind, the middle the spirit, the lower one the body. It is necessary for each level to be nourished and pure, then one can function harmoniously and can develop in a balanced way.




Intention of sundo practice and instructions for breathing


At the start of the practice, the main emphasis is to nourish the lower danjeon so that one has stable roots and strength for further progress. Breathing meditation is the tool to nourish the lower danjeon - in 25 positions we perform eight breaths of 5 seconds inhalation, 5 seconds exhalation - this breath pattern is recommended for the initial 60 exercises, then the pattern changes. In the breathing meditation, breathing is guided into the lower danjeon area slowly, calmly and evenly, so that the body remains relaxed, but alive and present, while the mind is concentrated, yet calm, so that no tension is created in the nervous system or the body. The rhythm of the breath is governed by the chanting of the mantra. Music for breathing meditation is listed above. We inhale and exhale through the nose. If you have accumulated toxins and stress in your body, exhale through the mouth - this applies to the first few days of practice or to the start of the practice only.




Composition of the whole SunDo practice


1 / Warm up exercise (20-25 min) We prepare the body for the breathing meditation, move it by stretching and rotational movements, we start to become aware of the breath, feel the posture and activate the body. 2 / Breathing meditation (varies by level of practitioner) (38 min) 3 / Settling (energy distribution) exercises (10 min) 4 / Organ exercises (5 min) 5 / Strengthening (handstand, push-ups, sit ups) (5 min)




Rhytm for Breathing meditation