Starter Pack
With the SunDo Starter Pack you can start practicing the whole SunDo practice or a short version, depending on your time options. It is important to decide which days and at what time you will exercise. We recommend 2-3 short practices at the beginning rather than one full one. More frequent exercise and regularity are better for the effect. Find your rhythm. Start, aim, adjust the exercise schedule as needed or possible. You can practice on your own or join our online classes.
The materials listed below are intended for the entire SunDo practice.
Print/Save the Warm-up Exercises, Energy Distribution Exercises and Body Exercises charts
Picture Guide for Warm up, Energy distribution and Organ Exercises
Download the Breathing Meditation Mantra
Mantra (38 min)
Download the Sundojoo mantra to your computer.
Follow the Charts or Videos to start your Practice
Instruction and Information
SunDo works with the Daoist energy concept of man. We can know it from traditional Chinese medicine. These are the three main energy centers of the body, the so-called dancheons (dantian, tchan-tien).
Dantians are located: Lower, below the navel. Middle, in the region of the heart (roughly at the level of the nipples) and Upper, in the brain region.
It can be said that the energy level corresponds to the three dantien as follows: To the upper dantien belongs the mind. To the middle, spirit. To the lower, body.
It is necessary for each level to be nourished and clean, then a person can function harmoniously and develop in a balanced way.
At the beginning of the practice, SunDo primarily nourishes the lower dantien so that one has stable roots and strength for one's progress.
This happens mainly through the breathing meditation, when in 25 positions we perform eight breaths with a 5 second inhale, and a 5 second exhale – this breathing pattern applies to the initial 60 or so exercises, then the pattern changes.
In the breathing meditation, the breath is guided into the lower dantien area, slowly, calmly, and evenly so that the body remains effortless but alive and the mind is focused, so that it does not create tension in the nervous system or in the body.
- Warm up exercises. We will prepare the body for breathing meditation, we will move it with stretching and rotational movements, we will breathe and with a balanced posture we will feel and activate the body - 20-25 min.
- Breathing meditation (varies according to exercise level) - 38 min.
- Exercises for energy distribution - 10 min.
- Organ exercises - 5 min.
- Strengthening exercises (headstand, push-ups, sit-ups) - 5 min.
