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Začínáme cvičit SunDo

Můžete začít cvičit celou SunDo praxi nebo krátkou verzi, podle svých časovýh možností. Důležité je rozhodnout se, které dny a v Jakém čase budete cvičit. Doporučujeme na začátek raději 2-3x krátkou praxi než jednou celou. Pro účinek je lepší častější cvičení a pravidelnost. Najděte si svůj rytmus. Začněte, naciťte, rozvrh cvičení upravte podle potřeby či možností. Můžete cvičit sami nebo se připojit k našim online lekcím.

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Níže uvedené materiály jsou určené pro celou SunDo praxi.

V kroku 4 najdete video s krátkou a plnou verzí cvičení.

Krok 1: Vytiskněte si/uložte si tabulku pozic k dechové meditaci

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25 pozic Jung Ki Dan Boub

Krok 2: Vytiskněte/uložte si tabulky Zahřívacích cvičení, Cvičení pro distribuci energie a Orgánové cviky 

Picture Guide for Warm up, Energy distribution and Organ Exercises

Step 3: Download the breathing meditation mantra

Mantra (38 min)
click on then blue button and download the mantra to your computer (you can also play it from google drive)

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

  • 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
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