The whole practice takes about 90 minutes.
1. Warm-up exercises
The Warm-up stretches serve as a way to activate and enliven the body's vital Qi energy. Movements are practiced at quite a quick pace, students lightly stretch all major muscle groups, stimulate acupressure points along meridian lines and loosen the joints of the body so that Qi energy can begin to move freely. The activating sequence (20-25 min) prepares the body for longer-held postures in the breathing meditation and relaxes the abdominal muscles for more fluid breathing.
2. Breathing meditation
Deep breathing through the lower abdomen in a prescribed set of positions for each level serves to accumulate qi and bring life energy into the body. An associated aspect of this part of the exercise is strengthening the center and improving the postural correctness of the body. Breathing meditation is accompanied by a sung mantra, which helps practitioners maintain a precise breathing rhythm (approximately 40 minutes).
The time allocated for this part is significant. For those who initially have attention difficulties, this is the time to re-new the mind-breath connection and to acquire the correct body position. Patience is needed. Finding a relationship with the breath, discovering its strength and allowing it to nurture you, is definitely worth it.
Abdominal breathing has a number of positive health effects.
The positions for this part of the SunDo practice are variable. The difficulty of the positions and the way of breathing changes in the course of practice according to the exact prescribed methodology.
The first, third, fourth and fifth parts of the practice remain the same for all levels. Only the breath meditation positions, their numbers and the breath rhythm change..
3. Qi Circulation Exercises
This part of the practice is used to utilize the qi collected during the main breathing of the 2nd part. During a series of exercises, the qi is distributed to all parts of the body (about 12 minutes).
4. Organ Exercises (Ki Sin Bup)
We also distribute the energy to the internal organs to stimulate and strengthen their functions. Exercises are performed by pair: the kidney and the bladder, the heart and the small intestine, the liver and the gallbladder, the lungs and the large intestine and finally, the spleen and the stomach (about 5 min).
5. Strengthening Exercises
To end the practice, for an easy transition to the day-to-day life, a few fitness exercises are included - head stand, push-ups and sit-ups (approx. 5 min).
Song of Guidance to the Truth
During the meditation, we use an audio recording to control the rhythm of the breathing.
Master Chung-San repeats 16 words in the mantra. This recording is called Doh-In-Doh-Song and aims to strengthen concentration and to harmonize the heart and the breathing.
Song of Guidance to the Truth
Awakened in the foundation of the Truth,
I gain my wisdom and strength.
When the universe and I are One,
I will save all living beings.
SunDo can be practiced by all age categories, at all levels, regardless of the initial physical condition. Students progress slowly and the level of difficulty increases when they move to the next level. Exercises and practices are safe and have a well-structured methodology.
After reaching the red belt, the trainee can be awarded the title of "Instructor", then "Senior Instructor" and "Teacher" (Sa Bom Nim) after fulfilling other conditions.
FIVE LEVELS OF PRACTICE:
Jung Ki Dan Boup - white, white and yellow belt: 2 tables with 25 positions
Keon Gon Dan Boup - yellow belt: "Unification of the energy of heaven and earth", 1 table with 23 positions
Won Ki Dan Boup - red belt, red and blue belt: "Working with the original energy of the universe", 3 x 10 tables with 12 positions
Chook Ki Dan Boup - grey belt: "Supply primary energy", 1 table with 5 positions
Jin Ki Dan Boup - black belt: "Working with transformed energy, clean", one position
SunDo practice helps to develop a strong life energy and activates the natural healing powers of our body. During the breathing part of the practice, it induces deep meditation states and deepens our spirituality.
The practice releases the energy blocked in our body and gathers the life energy of qi. As a result, the practitioner feels an improvement in health at the physical level. Once the danjun (lower abdomen) is fed with stronger energy, the mind is balanced and grounded. As more oxygen gets into the body during the practice, our metabolism also improves. Practice promotes blood circulation in the body and thereby helps to recover from fatigue and mental tension.
SunDo practice is also known to help with obesity, high blood pressure, diabetes and high cholesterol. The digestion improves because deep abdominal breathing stimulates the intestines. As we improve digestion and excretion, we clear and cleanse the skin.
After several months of practice - depending on the individual development of the practitioner and the intensity of the practice - people report that they perceive heat generated in the danjun and experience liveliness and a higher vibration level of the body thanks to the activated qi energy.
People who start practicing SunDo most often report:
– better and deeper sleep
- less fatigue and exhaustion
– more energy in everyday life
- more concentration and a clear mind
- improvement body more flexible
- relieve from emotional stress
- better digestion with normal and regular bowel movement
- warmer limb extremities (for those suffering from cold hands and feet)
- flu resistance and quicker recoveries from disease/accidents
- overall a strengthening of the immune system