PRACTICE
SunDo is a style of Taoist practice characterized by postures and meditation. Over time, practitioners move through various levels of practice by adjusting the body to to subtle breathing techniques while performing more challenging postures. Each class is divided into three sequences that activate, build and circulate Qi (vital life energy).
Although many SunDo postures and stretching routines are similar to Hatha yoga, SunDo is actually related to Taoist Qi Gong practices which cultivate the breath. SunDo's deep, rhythmic breathwork generates a surplus of Qi within the lower abdomen, or the sea of Qi, as it is often referred to in many Taoist healing and martial arts practices. After completing a SunDo practice, Qi energy has also been circulated throughout the entire body from the muscles/connective tissue, through all the joints, and into the internal organs through the energy meridians of the body.
Rooted in early Taoism, which recognized the energetic nature of all things, SunDo postures harmonize the five elements of water, fire, wood, metal and earth within each person. And, with the inhale and exhale of each breath, SunDo unites the constant flow of yin and yang energies to create balance in the body and mind.
Although many SunDo postures and stretching routines are similar to Hatha yoga, SunDo is actually related to Taoist Qi Gong practices which cultivate the breath. SunDo's deep, rhythmic breathwork generates a surplus of Qi within the lower abdomen, or the sea of Qi, as it is often referred to in many Taoist healing and martial arts practices. After completing a SunDo practice, Qi energy has also been circulated throughout the entire body from the muscles/connective tissue, through all the joints, and into the internal organs through the energy meridians of the body.
Rooted in early Taoism, which recognized the energetic nature of all things, SunDo postures harmonize the five elements of water, fire, wood, metal and earth within each person. And, with the inhale and exhale of each breath, SunDo unites the constant flow of yin and yang energies to create balance in the body and mind.
Practice sequences
A SunDo class format has three main sections: beginning warm-up stretching to activate Qi, postures sets with breath work to build Qi and ending stretches/exercises to circulate Qi. The beginning and ending sequences are fixed forms repeated in every class, with varied posture sets practiced during the middle of class. Posture sets progress from easy to more challenging that call for greater amounts of physical stamina with sustained deep breathing. Progression from one set of postures to another is determined by the quality of breathing and number of practices of each set.
ACTIVATING SEQUENCE (Beginning Warm-up Stretches)
The SunDo warm-up stretches serve as a way to activate and enliven the body's vital Qi energy. With quickly-paced flowing movements, 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 optimally and safely prepares the body for longer-held postures in the building sequence and relaxes the abdominal muscles for more fluid breathing.
BUILDING SEQUENCE (Postures Sets)
SunDo beginner-levels postures are gentle and held for about 1.5 minutes. During each set, the goal is to continue to practice deep belly breathing in every posture. By sustaining this breathwork throughout the posture set, practitioners are able to build Qi in the lower belly with rhythmic movements. Visualization techniques practiced in conjunction with breathing create a mindful meditative focus as well. The eyes are kept mostly closed during postures sets. In the first and second level sets, postures build vital energy following the natural cycle of the five elements: wood, fire, earth, metal and water.
CIRCULATING SEQUENCE (Ending Stretches & Exercises)
Stretching and light exercise is done after building Qi through breathwork during a posture set. To achieve its health-enhancing benefits, accumulated Qi energy needs to be drawn out of the belly into all parts of the body. Students perform more invigorating stretches, light calisthenic exercises and tapping motions on the fingers, toes and low back. To increase Qi energy flow to the internal organs, special standing stretches are done in pairs to strengthen the five yin organs (kidney, heart, liver, lung and spleen) and the five yang organs (bladder, small intestine, gallbladder, large intestine and stomach).