Sundo, like Qigong, is a practice method that unites the body, mind and heart, it activates and enlivens the body’s vital Qi energy.
Achieving emotional stability and inner healing takes time—and begins with proper breathing. In Sundo, the lower danjun (located in the lower abdomen) is the center where Earth and Heaven energy meet. It works like an internal energy generator, creating the life force that fuels our thoughts, speech, and actions.
When the mind is scattered by stress or worry, focusing attention on the lower danjun helps to quiet the thoughts and restore balance. Through deep abdominal breathing, we build energy. And when this energy is full, the mind becomes clear, and the heart feels lighter and more open.
When the body is filled with vitality, the mind becomes clear and the heart feels light. And when the mind is calm, the body feels alive and energy flows freely. Like Qigong, Sundo is a practice that nurtures both physical and mental health by uniting body, mind, and heart.
In Sundo, three core energies support our well-being:
Jung – life force, centered in the lower abdomen
Qi – mental energy, centered in the head
Shin – spiritual clarity, centered in the chest
Though each has a center, they flow through the entire body.
The relationship between them can be compare to a candle, Jung is the candlestick, Qi is the flame and Shin is the light that emanates from the flame.
The bigger the candlestick (Jung), the stronger the flame (Qi). The stronger the flame, the brighter the light (Shin).
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 (16 min) prepares the body for longer-held postures in the breathing meditation and relaxes the abdominal muscles for more fluid breathing.
A core part of Sundo is deep abdominal breathing performed in a specific set of postures unique to each level. This practice gathers Qi (life energy), strengthens the body’s center, and improves posture. The breathing is guided by a mantra to help maintain steady rhythm and focus, lasting about 40 minutes.
This part of the training is key. For beginners, it offers the space to reconnect breath and mind, develop proper posture, and build inner stillness. Patience is essential—but the benefits are well worth it.
As you advance in Sundo, the positions, breathing rhythm, and difficulty evolve, following a clear, structured path. While the other parts of the practice remain consistent across all levels, this breathing sequence is what changes and deepens with time.
Abdominal breathing has many proven benefits: improved focus, emotional balance, better posture, and a stronger connection to your inner energy.
This part of the practice is used to utilize the Qi collected during the Breathing Meditation. During a series of exercises, the qi is distributed to all parts of the body (about 12 minutes).
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).
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).
Through slow breathing and silent postures focused below the navel, you’ve quieted your mind and settled your energy into the lower danjun. This inner calm and balance prepares you to receive the pure, radiant energy of heaven.
“The first way of receiving heaven’s energy (first stage of Sundo: Jung-gahk-doh) is entering the order of the way (Dao) by rightly (Jung) knowing and realizing (gahk). Now you have to make the energy of heaven interact (Tong) with your energy and make that energy (gi) move freely in your body. Only by following this law (Tong-gi-bup) can humans move on to unify with the heavens (Sun), go with the way (doh) and be one within the union of heaven and man (bup). This is the way and law of heaven and humans becoming one (Sun-do-bup). Keep this way and law in your heart and go forth.”
Sundo training is divided into three main stages, each deepening the connection between body (Jung), energy (Qi), and spirit (Shin). The journey is open to people of all ages and physical conditions, with a gradual, safe progression through clearly defined levels.
This foundational stage consists of seven levels, marked by colored belts. Each level builds strength, breathing capacity, and energy awareness through structured movement (Haeng-gong).
The Way to increase Middle Energy in your Body
Based on the principle of the five elements, this level includes 50 unique postures, aimed at balancing internal energy and building foundational strength.
The Way for Humans to recieve Heaven and Earthly energies into their bodies.
This practice combines:
Applies the Natural changes of Energy flow to the Human body.
This level contains 360 postures, mirroring the lunar cycle and natural rhythms of time—from full moon to full moon, forming a full year. It integrates the principles of:
In this advanced stage (starting at the Black Belt), the practitioner reaches a higher level of internal cultivation.
The union of Jung, Qi, and Shin begins to take place—leading to deeper mental focus, energetic harmony, and spiritual awareness.
This final stage leads to complete spiritual integration. The practitioner becomes a “Sun person”—one who lives in harmony with the universe, embodying enlightenment and fulfilling their life purpose. It represents union with Heaven and completion of the Taoist journey.
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In Sundo, we breathe slowly and deeply into the lower abdomen (danjun). This type of breathing activates the body’s natural energy system and supports both physical and emotional balance.
Breathing deeply into the lower abdomen helps activate natural energy (Qi) in the body. It’s a simple yet powerful way to reduce stress, clear the mind, and feel more centered.
Your nervous system shifts. Stress eases. Thoughts slow down. You start feeling more grounded and steady — like you have more space inside yourself to move, feel, and live.
Holistic practices for inner peace, focus, and overall well-being.
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