Five parts of the Sundo session
The whole practice lasts around 90min
1. Warm up exercises
Warm-up stretches serve as a way to activate and enliven the body's vital Qi energy. Movement are practiced in quite 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 pre-set of positions (depending on your level) aims to accumulate the qi and to bring vital energy into the body. Another aspect of this meditation is to strengthen the center of the body and to improve the body posture. Breathing meditation is accompanied by a sung mantra, which helps practitioners to maintain a precise breathing rhythm (about 40 minutes).
The time allocated to this part is significant. For those who initially have attention difficulties, this is the time to renew the mind-breath connection and acquire the correct body posture. Patience is needed but the results are worth it: you find a relationship with your breathing, discover its strength and how it can feed you.
Abdominal breathing has a number of positive health effects. More here...….
The positions that are hold during the meditation change depending on your Sundo level. The positions on the right are the positions for Level 1. The position sequence and the way of the breathing follow a strictly predefined methodology.
First and third to fifth part of the practice stay the same for all levels of the practice. Only the breath meditation positions are changing, their number and the breath rhythm.
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. Internal 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)
During the meditation, we use an audio recording to control the rhythm of the breathng.
Master Chung-San repeats 16 words on 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 truth,
I gain my wisdom and power.
When the Universe and I are One,
I will save all living beings.
Who and how....
Sundo can be practiced at all ages, and at all levels, regardless of the initial physical condition. Students progress slowly and increase the difficulty of the exercise when they move to the next level. Practices are safe and follow a well-structured methodology.
Depending on the frequency and the quality of the workouts, the students advance in the various level.
Upon reaching the red belt, the trainee may be awarded the title "Instructor", "Senior Instructor" and "Teacher" ( Sa Bom Nim ).
The five main level of the Sundo practice:
Jung Ki Dan Boup - white, white/yellow belts: 2 tables with 25 positions
Keon Gon Dan Boup - Yellow Belt: "Unification of Heaven and Earth Energy", 1 table with 23 positions
Ki Dan Boup - red, red/blue belt: “Work with the original energy of the universe”, 3 x 10 tables with 12 positions
Chook Ki Dan Boup - gray band: “Use of the primary energy”, 1 table with 5 positions
Jin Ki Dan Boup - black belt: “Working with clean energy that can be transformed”, one position