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7/25/2019 Sun Do Manual
1/62
7/25/2019 Sun Do Manual
2/62
We wtsh to achnowledge Tora Strawd.erman, our Sa
Bum Nim,
uho has been
an
inspiration to
us
and has
generously giuen
of her time and energy
to
meet
and
teach
many
of
u"
one at
a
time. Slre has hept the
Sun Do art altuefor
us
in Southern
California
since
1990
as
students
haue come
and
gone.Without
her dedication
many of
us
uould
not
haue
had
the
opportunity
to
begin
learning
Sun Do.
Th*
Sun Do boohlet includes contributions
from
many
anonynwlrs
Sun
Do
practitioners
and writers that
Tora
collected ouer
the
years,
representing
the
ffirts
of many
to
understand and
rnahe
the Sun
Do
art
accessible to
friend^s
and
community. We wish to thanh
all of
you.
Sun
Do's enxergence and
preseruation in
theWest depends
on all of us.
We also
wish
to achnowledge
the
sundousa.comuebsitefor
i* ualuable
trarclated
material.
From
their website
we
haue
selected
seueral
pieces
that
we
thought
might
contribute to our understanding of
the
Sun
Do Traditian and its history.
Th"
"or*
art
Piece
is
from
Kcuin
Kclly's
booh
Asu
Qnece (www.asiagrace.com).
This
photo
of
Mount Soreh
in
Korea reminds our
readers
that Sun
Do's origins
are
in
the
mountains
where
it
has
been
preseruedfor
thousands of
years.
Now Sun
Do
is being made auailable to
the
world.
For
us to be a
part
of
its
preseruation
ute will
need
to commit to awaheningour
Spirit
as ute ascend the spiritual
nwuntain.
We
haue
includ.ed
excerpts
from
Tto or
LIFE,
as
well as eailier writings
from
Master
Hyunmoon Kim uthich has
made
auailable Taoist iruight &
raisdom
for
those
seehing hnowledge of
theWay.
We
hope that there will be
more
published
writings
from
Master Kim
as he
brtngs Sun
Do to theWest.
Last
we
raant to
achnoutledge
Master
Hyunmoon
Kim
utho has embraced
Westerners,
taught openly, and been an
example
to
us all.
His courageotu
heart
and spirit
haue opened the
door to
Tao
for
many-both
now
and
what will be in the
futura
He
and his wife
Hyunhee
haue
ffired
the
great
gift
of sharingthe
Korean
culture
with us-liuing
among us, raising a
family,
worhing
learning Dnglish-
all the
whtle tahing
us
into their hearts and
home.
They
haue
nourished our bodies
with their
delicious and heahhy
homestyle
Korean cool"ing and
helped to heal our
bodies
and
souls with Sun
Do.
We wish to thanh Master
Hyunmoon Kim and Hyunhee.
We
utish you
much
happiness and
the deepest
fulfillment
in life. In
gratitude
ue bow
to you, to
Aour
Ancestors,
and to
all of
the
Korean
peoples.Webow to youfor
all
of
those in the
West
qnd
thanh
you
from
the
bottom of our
hearts
for
mahtng
the
Sun
D
o Teachings
auailable in this landfor
future
generations.
Lifegate Press
L
o
s Ange I e s,
Califo
rni
a
July
200s
.2.
7/25/2019 Sun Do Manual
3/62
Th" Tqo te Ching
soys
"One
giues
birth
to two.
Two
giues
birth to three.
Three
giues
birth to
70,000 things."
Nr*
we
haue
gone
too
far
chasing
after
the reulm of
101000
confusions.
In
order to
redirect
ourselaes
onfo
the right
path,
we must hold
onto the
root of life,
rather
than
the branches,
through mind
andbody
discipline.
Wt ot this
means
in our
euerydny
licre.s is
that
we
be
sincere
about Life,
patient
with
Life,
devoted to
Life,
we hac)e
faith
in
life,
and we surrender to
life.
I
kno*
that
the
discipline of
holding
onto
life's
root
canbe
a
painfuL process.
But
Taoism
is
about indiqtiduals
taking responsibility
for
cleansing thems
elv e s .
A"a so we need
setf-discipline to
find
out the
essence of
our
own spirituality,
which demands
constarnt
practice,
with integrity
and
sincerity.
This
is
what we dre being
called
to
do.
-MesrrR
Hyuxrr,roox
Krul
Moy the
Sun Do
Dhar?no
Treasure
beftrntly plantecl
in theWcst
through
the
life &
worlt
of
Master
HyunnTootl
Ktnt.
.3.
7/25/2019 Sun Do Manual
4/62
Thble
of
Contents
{r}
.*
r-fil
)* L
Acknowledgement
...................... 2
Master Kim
Qyote:
"WhatWe're
Being
Callecl
to Do"
......
-l
Thble
of Contents
...... 4
Sur.r
Do
& the ContemporaryWorld.............
.................... 5
A Letter
to
the Sun Do
Community from Master Kim
.......... ..............
6
Writings
from Master Kim's Teacher:
Srm Do Sorrg of
Praisittg Notw't:
...............7
About Master Hyunmoon
Kim .........
............
8
Dedication
................9
The Sun Do Five Precepts
............
9
History
&
Lineage
....................
I0
SunDoMeditationChant ..........
I0
Mountain Thoism
&
Sun
Do ............
............
I I
Sun
Do
Centers
uncler
the Guidance of Master
Flyunrnoon Kim..........................
I2
Sun Do
Theory & Philosophy
.....................
13
The Nine
Stages of Sun
Do
Cultivation
.............
.............
14
Benefitsof
SunDoFirst,StageBreathing
......
Ii
First,Stage
'fan
Cheon
Breathing
.................
16
PracticeTips..........
.................. 17
Practice Overview ....................
I8
The
Cornplete First,Stage Practice
(Illusmated):
Beeinnirrg Exercises ..........19.29
Jwry
Ki
Dan
Boub
Postures ................30,35
Errcling
Exercises ..............36.41
Internal
Orqan
Exercises
...42,41
Finishing
Exercises
...........45.46
Frequently
Asked
Qrestions...
.....................
47
Conversation with
a
Thoist Master:Q&A
Session ........48.50
Introduction
into
the Mountain
Hermit Life of
Chung
Sahn
......... 5l
.(t0
Quick
Rel'erence:
First.stage
Practice
Postures..... ..........
6I
.4.
7/25/2019 Sun Do Manual
5/62
Sun Do
&
the
Contemporary
World
Modern
life utith
its
stressl,
conflicts, societttl
clernand.c,
uncl
e
ntotional
entanglentuts
allows
littlc
tinu
for
each of'us to
t'cturn
to
our
oun indittidual
center.
Our
contplex society
u,hich
clcnics
hunrunhind's
dependence
on
and
intcrrelationship
uith
Nuttu'a,
ncccls
to
rccogrtizc
that
Lue
are
out
of ttotc
ruith
the
(Jnit'ersal
Energy.
O"ly
throttgh
quiet
stillrtess
oncl cncrgctic
ccrlnt c'cut u:c
cttter
irfto
cleepcr srarc.s
of'realization,
perhaps
recogttizing
thanrorr, i.s thc tintc
for
eoch
of
us
to reclaint
our
liues.
Centereclness,
calnt
gathering
of'
t'itulity,
ancl
purificatiort
ore
cssentiol to
a
hcalthy
antl
balcutt,etl
lifc,
nruhing
it
ltossible
to
arttahen
our spirittral
nuture.
SWt
DO
r, an atrthentic,
clecp
curcl
clirec't rncthocl
prcrcrued
bll
Mountoirt
7Zloist.s
ancl
nott,brought
fo
us in
tlteWcst
by
Mastcr
Htlurttttoott
Kim. This
practice
entphasizes
the regencration
of'
the
physical
body, uhich
greatly
a.ssists
ancl
supltorts
spirituul
rlct,eloPnrent.
Modern
nuut has lost
an
unclcrstanding
of
the
ralationsltilt
of the
Lifc
Force
to
plrysical
ancl spirituul
health
untl
nee
cls
to
grasp
ltou'
signtficant
thi.s
is
ro
/ris oturt ucll
being
antl to
tltc
gurcrations that
follow.
VZ
rrrrr.st
recliscouer
ortr
relationship
to
Hettuen
artcl
Ectrth.
Our
ttcry
suruit,ul
dePend.s
on this.'Thi.s
ancientWisclont Troclitiott
is
bcing
o.fJ'cred
to
hunrunhind
ot
this
tinte.for
this
purpose.
Yol,
,rrrd
nothittgbtrt
yotrr bocl11,
breath, curcl
tlrc
utill
to
cleuotc
yourself
to tluily
pructice.'The pructice
utill
naturally balunt.e thc
cncrgy, begin
to
rcstorc
healtlt,
strcngthut
the
bocly, colnt
the
nincl,
oncl ltonor
one'.s
Ti'ue
Spirit.
W ,,rror,roge
you
to
pctss
through
this
cloor.
.\.
7/25/2019 Sun Do Manual
6/62
A Letter
to
the
Sun Do
Community
from
Master
Kirn
Dear
Sun
Do Families
A Thoist hermit
Ilekvung
(Secret
llounclary)
brought the
ancient
nrouurairr
practice
of
Sun Do into
the citv
in
1967
. []e
rvas
trainecl
ur.rcier
his
Teacher
Chung,rvoon
(Clear
Cloucls)
ancl his
GranclTeacher Moo-lr,oon
(No
CLxrcls)
for
almost
ts,o
clecacles
in
the variotrs
mountain reqions
of
Kore.a. There
were
manY
stories,
folk
tales, ancl legeuds
rvhich
gave
dreams, hopes
anci
eveu {antasies
to the
people
the nrountain
lil'e, mountain spirits, spirit
at'rgels,
mountain
tigers,
supernatural
porver,
astral travels, rvhite bt,arultcl
olcl
rnen, ar.rcl
sucl-r.
Rekyung
became
the briclge betrveen
these
rnvsteliou,
morurtain stories
ancl
societv
lvhere orcliuarl,
people
re.sicle.
Rekvunq's
traininq in
the
rnourrtain
rvas
r.xtre.melv har
7/25/2019 Sun Do Manual
7/62
Writings from
Master Kim's
Teacher
C/r rrrr.g .Sartr
1
fu
A
t1
u
tr;|,
\fn.stcr
H-ytltrtrrlrrr hdrrr lr lcnc'/rcr
The
Song of Praising
Nature
Thc
Unit,erse contair:s
nty spirit,
and
My spirit
contains
the
Uniuerse.
'Tltc
Uniuerse entbraces the
lcru
of
nty spirit,
and
Mry
spirit entbraces
the
lau
of the Uniuerse.
'Tluts,
My
spirit
encl
the
[Jnit,ersc
arc One.
I
will
find
all the ntysteries
of lif,
uithin
Myself.
I
u:ill reach
the
strcngth
of
the [Jnit,ersc
by acceptittg lts
Soul,
Energy,
and
Dit'irtit 1,
ancl clet,eloPingthe
Centcr of'the
Energy.
'Tltereby,
I will
be
thc
Uue
otarcr
of nty
body
and
spirit.
My Spiritual
Nature
alutays
rentains
pure, u;ith no obstructiotr.
Wealth
andfante
are ntere
ntonvnts
of
o
drcant.
I
collect thc
Uniuersal
sltirit
on
nty abdonun,
Fill lts
energy
irt
nty
head,
and
Ditine
Unit,erse
brightcns
nty
spirit.
A,ftcr tuso
clecades of endless practice,
My
onltl
ru,rsA
is
to benefit
all
sentiutt
beings.
I
will let
nry
greet
tcachcr's lessort
bc hnoun
oll ot,er thc
u,orlcl.
I
utll
r"uelconu all uho
u:ish
to lcarn.
Fuorr
lne
Wrrrlrxt;s
or. Cnusr;
S
rus
(lI:xll,xr
r)
7/25/2019 Sun Do Manual
8/62
About
Master
Flyunmoon
Kim
0l"
ul l7 tiircct
masters
sanctioned
\
Ilekyunu,
lv{aster
Hr.unnroon
Kin has be'en
teaching Sun Do
for health, longevitl'
antl spiritual re'alization
in
thc United
States
since
I979. In ordcr
(o
rnore
effectively communicatc
in
this
nerv lancl,
lvlaster
Kim
activclv set abrrut learninq\\tsterlr
rr,avs'-inclucling language,
highe r cclucation
(PhD.
ol Philosoplw
in Hrunan
Scicnce) and
r"-searcL
into cultural
and
psycholosical
perspectives.
FI"
,rr,l his
rvife
H1'unirce.
havc raisecl
two childrcn
in America
*,hile
sharinq
traclitional
Korean
culture rvith their
\\tstcrn
stuclcnts.
Their
trvo
children also
practicc
Sun
Do.
Mur,.l. Kinr
is
the lirunclcr
of
the
Sun
Do
USA Retreat
Cent-cr
in
Verrnont
as rvell as the
nerv siste'r
ccnter
in Thngjin, South
Korea,
Sun Do
Poil (Embracins
Tho)
s'hicir
houses
thc Intcrnational
Lrstitute for Srur
Do-Taoist
Cultural
Rescarch
IISCR).
f{e norv
spt'ncls
a
port-ion
trf
his
timc in Korca as a
Professor
of
toism
at
lJanst'o t-lni,,,e.rsitr',
S.
Kort
a.
He
is
thc
author
of
Thc
Tao of'
Lif'e:
-.lrr
lrrlt'.stigatirrrr
o/'.Surr
Do
'lTroi.srirls
PcrsLurul
Qrou'th
NIodtl
as
ir
Prrrcr..s.r of',\pirituul
Drtlopnrrtt.
Mu.a".
Kim's
life expcrience,
his
rvritinqs, anti
his cnqaqinq
'lecturinq
st_1le
makes
him unicprclv
tpalifie'cl
to
cottvc'r'
thc
princiirles
of
Thoisnt
to
thc\r\''est.
1rl o..1".
to
ftrltill
his
in,liviclual
(lutl
to societY,
Nlastcr
Kinr
iras
cst
allli.hctl
tht'
folL'rr. inq:
''l'he
Sun
Do
pro.eranr
Au.rlr:ist;
& Ct't-'rtvvrt'nt;'I'llrl
C)Rtc;tll.rt.
Est:, Rt;r-\\'trtttN
(o
introclrtcc
the hasic Strn
l)o
\\h1'
of lifc &
practicr'into
ortr conrurttnities.
.
Tt'acher &
Instructor
training
l)roqral.n
to stlj)Port
Acti\'('
Study
& Practice
Groups.
.
Sun
flo IJharma
Ceutt'rs
throttghotrt
North
.\nrr:rit'a.
.
Scasonal {c
lvloturtair-r
l{ctreats for
practitiotrcrs
u-isliitrg trr
clelve
dceper
into thc
principles
ancl
practict'
ol
Srur
l)o anri
expcrience
authcntic N'lountain'laoist
trainit.tg.
.Lfo.,.'.
Ifvttnutoon Kim
has
gcne
rottslv
antl
u'illingll
ntatl.'
it
lris
life rvork to
help
\\'i:stertrcrs learu
atrcl
practir:.'
this Tmc Srrtr
I)tr
Nftluntain
Tho
Dharma
Treasttrc.
"
I
tmderstctnd
that
life
of'the
hcrntit
[spcakine
of his training ancl intensivc rctreats
in Korea
ll'ith
his TL'ache'r
l]ckvunu]
Ancl I knot-u ltfe
tn
the city. In
orcler to
JiilJill
nty
(hftU
itt socicty,
I can
try to ntake
SL:.t Do nu)rc
popular,
or
I can
go.for
ntore
qltality,
to
bring
the practice
to ct
tlcrl
lel)el
in
tltc
Wcsr
ttlile ntatntaining
the rt:isrlont of
thc
Traditiort."
--M.rsreR
HvuNrr,roox
Knvt
.8.
7/25/2019 Sun Do Manual
9/62
Dedication
In
gratitude
rue boru to
Master
Hyunntoort Kint, Beltywtg
ancl
ltis
Ttucltcrs,
unrl
ull
tltc
Motuttain Hernits
before them who huue,
for
thousands
of
years,
ltreserued
tltc
Srar Drl
]t[owttctitt
Taoist
Traclitiott in order
to
ffir
hwnanity
an
authcntic
ltath
to
the
Tho.
THE SUN
DO
FIVE PRECEPTS
(HUN)
Jung
Shinr:
TRUE
MIND
With
the genuine
mind
of
the
heavens,
Jung
SAi:
rnue
sEEING
C)l:serving
correctly all things in
the universe,
Jung
Sah:
TRUE
AWAKENTNG
Perceiving
and
acquiring
accurately the
real
truth,
jrng
Do.'
rnue
pATH
Up to theWay to honestly Iive
as
obeying
the
larvs
of the
universe,
Jung
Hang:
TRUE
IIEHAVIoR
Without
standing
against
the laws of naturc,
act
properly.
Follou:irtg the
MountainWay
requires dct,eloPment of
great
charucter.
'Training
thc
nind
ancl body
daily
is necessary
for
ltealtlt and surt,it,al
and
cleuelops
the .strength
of uill to liue
ut
tltc core of bcing.
Front
this,
true spiritual au)areness can
groLu.
.9.
7/25/2019 Sun Do Manual
10/62
Sun Do
History
6t
Lineage
Tlr"
^.t
ar.rcl
practice
of
Suu
Do has
becn
perl-ectecl
ancl hanclecl
clou,n ovcr
the last
9,700
t'ears
fionr
ancient Korean
people,
rvhere it l,as
practiced
Ior
ceuturies
as
Nloturtaitt'Ihoism.
\tr/ith
tht' arriva] tlf firrr.iqn inlluence.s ancl
philosophies
in the
9th
centur\',
sonre
practitiuners
rctreatecl
pernrane-ntlv
to
the nrtltttttains
to
presen'e
and
protect
this art from extinctior.r.
It
rvas onlv
in
I9(r7
that
Srur
Do
re.enrerged
in
Korean .societv s,hen
llt-kvtrr.rq
(St'cret
Rountlarr'), rvho
fiour
the
age of
ll
lived as a mourltain hermit nanrc.tl
Clrturg
Sahn
(lllue
Nlountain)
Iirr l0
years
rurclt'r the iustrtrction
of
Taoist \'lxstr.rs
Moo,u'oott
ftsa
(No Cloud)
ancl Chunq.u,oun Ttrsa
(Cle.ar
Cloucl),
rvas
told to
retrrrn
to humanity
ar.rcl teach the
Sun Do art to thr'peoPle. Relirre returrriug
to the Inountains
Bek,vung
sanctioned
llaster [{y unmoon Kinr to ltring these
authentic
teachings
to
the
West.
.\/rrslrr
Klrri (((nttr)
tca
7/25/2019 Sun Do Manual
11/62
Mountain Thoism
&
Sun Do
-Mountain
Taoist
practiccs
art
characterizcrl
b_r'
direct nrr'thocr
ol'pcoplc
all ovcr thc
sorkl,
regartlL's. ol'
rcligion,
racc,
or
lrationalit\',
have
practicctl
Sun
Do,
ancl havc
enjo-r,cd a bet.
tor rpralitv
ol'lili'.
'7ire
Sr,,.,
I)o practice
consists
of
the founda.
tional
techni
7/25/2019 Sun Do Manual
12/62
Sun Do
Centers
Under the
Guidance
of
Master
Hyunmoon
Kim
.\-fnstrrrKdrttrrtrrl/ri.trlr/i,
Hqunhaa,c'cnttr,u'ithsonrco//ris.ScBunr.\'inrs(. crrior'Iiacitolti
ln.rtrrrctrrrr)
ut
thc
200+
Sroruncr
Rctrtet
rrr
\'irrirorit.
-Rr.
o
.clrcrltrle
of N{aster Kirn's
serninars
on
Att.+KE.t'r.rg
I
CL
rt n.s,t t:,
7/25/2019 Sun Do Manual
13/62
Sun
Do
Theory
& Philosophy
As
our
s'orkl
seenrs
to
gro\\'
evcr more strcss.
lirl
and out of balancc, s'e
as indivicluals
nrust
take
responsibilitr' lbr
linding
s,avs to
bring
ourselvcs
into
balance..
Rather
than being
alir.e
onl_r'
to
crist,
\\'e nlust
strive
lirr sell',realization.
W'e
neerl
to
bt'conre inrrllved
in
nrore
actir-i-
tics
gearttl
tou,ard sel1'.integration, harnro.
nizatiorr
and sell-,rlcvelopnrer.rt.
Thc
ancicnt
he
aling
art of
Sur.r
Do
is
such
ar.r activitv.
Sonre
unclerstanrlinq
of
Oricntal
philosophv
s'ill
be
he.llliirl
in
unrlcrstantlir.rg
horv
thosc cpalitics
rrc
rlcvclrrpr'rl
rlrnrugh its
practicc.
?lt
principles
o1' C)
riental
phil
osopln-, rvhich
consist of
tho concepr
of
l}.rerqr'
(Ki)
and
its
t\\1) x\pccts
olYin
and Yanq,
tho
Fir,c Elcnrcnts
ar.rrl thc
nrcritliar.r
svstonrs
(energv circnlatior.r
clranntls)
in
thc lrotlr', rurcltrlie
the
practice
of
Surr
Do and nrlnv
otlrer
Oriental
arts
an(l
scicr.rccs.
\\'hilc tlrt
application of
thesc
lunda-
nrcntals
nrav
cliffcr
lionr or.re
rlisciplint
to
anothe r,
the basis
of
the Ur.rivcrsal
Principles
of Oriental
philosopll
rcnrain
rhe sanre.
Tire rpralitie.
urcrrtionecl
above
scll'.
intcgration,
harnronization
anil self.develop,
nlcnt
are
applications of
thc
I.as' of
Translirrnration
of dualistic
rnonism
(harnronr.
of unir-ersc lx'Yin
ancl Yang
according
to the
vitalitv
aqtnt of
Ki
shat
appcars
as tso
s'as
originallv
onc). Thev
are
a nreans of
harnronizinq
and
intcgrating
human
bcinqs
s'ith
their
universc
the
nricrocosnr
(sel1)
rvirL
tlrc
nlacrocosnl
(narure).
Srttr Drl
reaches
that
"Discase
nrar.bc
hcalecl
rr'ith
thc Tho," nrcaning
the
\\tr-,
encrg\. or
truth.
There
rvas
a
tinte
tvhcn
huntan
beinqs
*'crc suffir.icntlt'
in
tune s'ith
tlre unir.crse
that
tlrtx
s't.rt'
able'to
accrrnrulate,
dircct
and
utilizt Ki,
()r
cnerq\', consciousl,\'and
at u'ill
to hcal
tlrr-nrsches. Acupuncturc
ancl
Oriental
helbal
nrerlicinc \\'ore
dcvelopcrl
later
as
rrrcth,xls ol' utilizing
rratural,
but nevertheless
L.\ternallv suppliccl,
energies
anrl
proclucts
to
rc,integrate anrl rc.balancc
t[re
s4rolc
person
to a n)orc harnronized,
1tcrl'ect
state.
Sun Do
traininq
is
a
nrcthorl
of rurii'r'ing
human
beings
s'ith
nature
ancl
the
univtrse.
In
other
x.orcls,
it is a nrcthod
o1"'elcrqv
vcntilatior.r"
s'hich
arlnrits
the univt'rsal
enerqr'
l1os, into
our bod-
ics. l)'r'brir-rqing
ourselves
nrore
into
irarnror.rr.,
\\'e
call
once again
l;cnefit
fiom
a
closor
rela-
tiorrshi1; s'ith
this
universal
eltL,rg\,.
Sttlt Do is a successlirl
svsrcm
of
rraining
for
the harnronization
ancl tlcvclopnrer.rt
of thc
total beir.rg
l;ccausc
it concerns
itsclf r.rot onlv
s'ith our
phvsical,
onlotional,
and
intellectual
sclves,
but
our
spiritual
naturos
as s'ell. Thc
rliscipline
is rrrritlrrc irr
that crlrr scssiorr
is
naturallv
balanced,
svstenlatic
and ir.rherentlr'
conrplete.
It
is
a
nrastcrlirl
ir.rtegration
of
stretchir.rq
exercises, scll'.massaqe,
Ki
gong,
merirlian
crercises,
brcathing
ercrcist's
(trrrr
r'lrcorr brcathing),
and
nrerlitatior.r. The
prac.
ticc
flos,s
in
the
gcntle
ancl
loving
\\'a]: of rhe
Taoist
orrler,
crcating
a svnergistic and
hcal-
ing
efi'ect to the s'hole
bcing.
Sttlt Do training srarrs
rvith
tan chton
breathing
s,hich
establishes
the'
inrlividual
slmbolic
"caulclron"
(spiritual l'onrb) in
the
cavitv
of
the
los,cr
abdonrer),
thus creating
a
clensitv of
.qravitv
in the centcr.
\,Lhile
using
this
breathing
technirpe
along
s'ith
/rarrg
gong
nrcrlitation
(nroving
throuqh
a
series ol
Irostnres
rvhile
meditatirg),
the
pracririorler
learns
to
gather
and
circulate
Ki
(the
alchcnri-
cal agcnt)
throuqh
tht me'riiliar.rs.
fl,"
",rr,""1,t
of alchenil' is usclirl in
under-
stanrlinq
the
process
of
change.
brought
al;out
bv
the
practicc
of Sun Do. Throughout
histor,r-,
alchenrists havc
oxplort'tl
thc
possibilities
of
transnrutirlg
base
nrctal.
into
qolcl
throrrqh
repeatecl
hcating
ancl
cooling of the
substancc,
therel;1'changing
the
densitv
anrl causing
strongcr
nrolecules
to be
created.
Sun I)o antl
other Taoist
practices
e\plorc
"hunran
al-
cheuu,."
Through
nretlitation,
breathing ar.rcl
lnovenlellt
through
a scries
of
Postnrcs
(al$'a\s
balanccrl
accorcling
to the
princil;les
of Yin
ancl
Yang),
the
practitioner
rlot
onh:
srrengrh-
ens
the
boclv,
but
also
creates ulternate
heatir.rq
anrl
cc,oling
(charuing anrl
densifving
rhe
nrus.
cle svstems),
thercbv trarlsnuting
the cclls
to
the
purest
qualitv
chonging
our boclies
to
svnrbolic
gold.
At
this Ievel,
a
qualitv
of
homeostasis
(the
maintenance of
balancccl
intcrrelationship
among
the organs anrl s_t s,
tenrs
of
the
bodv)
is achievc'd.
In
practicc,
the Sun Do
stu(lent
progressivclr,
learns
to nrove Ki lirst
througli
tu.o channels
(microcosnric
orbit),
then
I
2 and
I4
channels,
then
3(r5
points
in
the borlr'
(nracrocosnric
orbit) ancl
finall,r',
throu,Ih
all t'hc cclls.
l)urins
this
process,
the
pracritioner
attains
rhe
nricrocosnric
lcvel
and l;egins
to
gather
Hcavenl_v
Ki ancl Ilarthl-r'Ki.
Finallr,,
the
"inrnrortal
fetus"
(a
Thoisr
svmbol of
etcrnal
I
i
tt rclresenting
rhe harnlonions
conrbinatior.r
of
nrind
and
borlv
pxxlucinq
the sr-.e tl ol
tlrt'
soul) is recognized,
i.t.
thc
realizatiorr
o1'thc
union
ol
nracro anrl nricrocosrrric
Ki
lirrct's. A
this
stagr',
the-
prrctitioucr
bcctrnrcs
corrscioL
ol the'unitv of heaven anrl
carth
throuqh
inr nr ortalit-r'.
Ertcrnal]r',
Sun Do
l)ursr.ros
tlrt'
haruroniorrs
union
of
7/25/2019 Sun Do Manual
14/62
The Nine Stages of Sun Do
Cultivation
Tht'rc
are nitre stagr:s
in
Srtn f)o, cach staqc
l;cing
a
prccorrtlition
lirr thc ucxt
onc:
/.
7l,,\',C
^/
ll..r.\'BL'R
2. KIj()_\',
qO_\',
D.{.\' BL'B
.t.
\\ 1).\.
(
I
1).{-\' /l
UR
+
J/.\
K/
D.{\'/r{'IJ
i .sA
\/
H.{P
/).{.\'BI_.rR
(t.
'-lt
)
REI) D.r-\'BL'IJ
, .
s.{
\/
('H{'-\'(j
D r-\'RL'R
\.
\I(X)
71.\',/)1.\
BtrB
(r.
J/.\
(jo.\'(,
D.l\'/lL'R.
-fLc
lirst sir staqes
crlrrcsporrrl to
a clcle ol
natural
qros'th:
sos'inq
tlrt scecl,
planting;
nurturing,
qros'ing,
ripening, ancl
han'esting.
In
cueh
stagr',
Ki
is salelv anrl harntoniouslt'
cultilatetl
in
accunlance
*'ith
the
uatural
f)o.
L.ltinratclr', Ki an
7/25/2019 Sun Do Manual
15/62
Benefits
of
Sun
Do
First,Stage
Breathirg
Brcathing
f.s ntt e.s.sctt
tiul
unclerlying.fhctor
in thc
hccrlth
ot''thc
borty, ntind,
utvl
cntotittns.
Brcotltingputterns
(hot-t'rt,c
brcathc) dircctly
uf
t'bct
t,ital
li
ctrcrgy.
Duc
to intproper
brcathing,
ki
cnergy
in
the
bocly
c'cut beconrc
tlininishe
d
or
totolly
blockcd.
Energy
blochagcs
ttlay
occur
bcctntse
of'
plrysicul
injurry,
poor
tlict,
entotional
truunu,
rigitl thinking
putterns
or
.srress.
DurtttgSunDoltractit'e,.srrctr'ies
anrlposttrresercptrlitnncdtitlt
spt:c'iJic
breutltingpattcnts.
This
rclcuscs
blockagcs
o.f ki
cncrgU
untl
ullou,.s
it
to
flou:
throughout
thc
u,hole
body.
RIGHT
AWARENESS:
THE
I}REATH
Thc
first
stcp
is
learning
to rclax
by
devclop.
inq Right
Arvare.ness
through correct breath.
ing.
Rrcath
is
a
unirersal
truth
that
rve
all
can
tcst: to
brcathc
is
to lir.e.
Iu
Taoist
terms,
to
breathc
corrcctlf
is
to breathe
like
a bab1..
Tlris is
krrorvn
as
the lirst
stagc
of
Thn
Chcon
l;rcathitrg.
I{'1,ou
har-e
ever
rvatchcd
o ne\\'.
born baby
breathe,
they
naturally
move
rheir
Iou'cr
abclonrcn
in
ancl
out
,
producing
a wave,
likc
nrotiorr
u'hich
florvs
throuqhout
their
cntirc
l>ocly.
Rencfits
liom
breathing correctlr.
are:
'
C)x_r'qen
gcts
to thc
lou,est
part
of
the lungs
'
Massagcs
yrlur
ab
7/25/2019 Sun Do Manual
16/62
First,Stage
Tan
Cheon
Breathirg
'I'hc
lrrt'athing
nreditation
portiou
of the
stanclarcl
Srrn
Do
practice
is
accornpanicd by
an auclio
recorcling
of the
Surr Do
\'lctlitatiorr
Chant,
sturg
in Korean (see bclos, and
pagc
I0).
Onc
of
the
plrrposcs
of
thc
chant
is to
aicl
svnchroniz.ation
of
onc-'.s
l.rreath
to
tLc four
Korean worcls
or the
I.2,3,.{
rhythnr
oi'thc
iutonatior:s:
lung
(;ak
Do
\\brr
t)3+
(.\lary
all6cirrgs rrrlorc
of'tht ultinrutr
'Iao)
Che
Ji
Chc Nung
t)34
(.{ttrrirr
zlisr/onr, r'orr.st
iolrsrrc.s.s,
and
obility
through
di.:ciltlinc)
IJool f)o
Il
Hrva
l.).3.4
( H
at i n
q
u
tt
it t
d D h
u
ntt
a ouL
Tcut
i nt o lru rnro tu1
)
(ixr
Hu'al
Chcnq Sanq
r)34
(,5
u tt' and
t
n I i
gh
t,: n
u
I I sortir-,nt
Dt
irrg.s)
The lirllos,ing
is
the basic brcathing instruction
for
Ilcqinuers
trr
thc
Stur
Do
practice.:
Close vour cves
and
lie
dou.,n on
)/our
back.
Place
your
thrrml;s on
\'orlr belly button ancl
1,our
lbrefingers
touching.
Makc a trianglc s'ith
tlrumb
and
forefingcr.
(Your '17rrr
C/rcori
is
approxirnatel_y
trvo
irrches
belorv
the bclly button in
thc nridst
of this trianglc.)
Focus
vour awarellcrss on
)'our
breathing
ancl
your
mincl
on
tlre arca of'the
TZrrr
Cltc'orr.
Gently
close
1'orrr
mouth
\\'ithout
clcnching,vorlr
tccth. Allorv vour breath to conle through tht
nose
all the
u,av
dovr-n
into
lour
belll'.
F'cel
the rise of
_1,our
bcll-r',
allorving
\'our
brt ath to expand the' abdominal area
gcntl-r',
inhaling to a lixu courlt
(irl
time
to the
auclio
\{cclitation
Chant,
or approximatclv
5 secorrrls)...
Then li'cl
thc f all of rotrr bcllr', cxhaling
through the
nose
on
a
lour
count...
Inhalinq,
eqcntly
lct
-\,our
stonrach
musc]es
rclax, allou'irlg
your
stomach
musclcs
to
expand
slou'lv
tos'artl
-r'our
hatr
7/25/2019 Sun Do Manual
17/62
Practice
Tips
PLACE,:
\\hen
practicins,
a
place
shoulcl
l;e
ibunrl that has
good
vcntilation.
Drrring
the first three
stages,
it
is
bettcr
to
practicc'ivith
liglrt.
1'IME:
Sincc thc
origin
of Sun
Do
1;racticc
is u'ith
thc s,orshipping
of
thc
sun,
it is
best
to
practice
s,hen
thc energ)'
of
the sun
is
strongcst
in
your
area.
Do not
practicc
ltetrvcen
the hours of
I0
plvl
-
L\]l{.
.{TTI-l-UDE:
Practicins
rvith
a 1'rrll
stornach
cau
bc
unconrlilrtablc;
it
is
best
to
linish
nrcals
at lcast
-30
minutcs
befbre
I)racticc
ancl
tu
u'ait
at least
that
krng lirr
nre'als
altcr
practicc.
If rou
have
drunk
olcohol,
clon't
practicc.
S,ryE YOUR ENERGY:
Dorr't
talk
or
think
too much befirrc
aucl
aftcr
1:racticc.
Also rcmove rvatches,
rings,
necklaccs,
glasscs,
etc. n'hcn
vou
practice.
TE\IpERATURE:
Kccp
s'arnr
in
\\'ir)rcr,
ancl
don't drirrk
too
much
colcl
(icccl)
liquicl in
the
sunrrner.
DIET:
Don't
pav
attentioD
to
clict
thr-orics. Continuous
Sun
Do
practice
rvill
give
vxr
an
irlca
of
propc'r cliet.
Just
listcn
to
-\'orlr
inner voicc
for
thc optirnurtr
dict
Iirr
lour bodr'.
CHANGES:
Thc changes
brought altout
11'
Sun
Do
practicc
can
be
likened
to
thc
changes
we \\'cl'rt
through
cluring
aclolcscencc,
u,hich
af'lectctl ever_v
aspcct
of our beitrg.
During that
pcriocl,
s'c
cxperiencccl
proliruncl
changcs
in our
botlr',
qreat
scnsitivitv in
otrr cnrotiorrs,
the
clcvelopmer.rt
of
a nrore
incliviclrralll'
dcllned vahrc
svstenr
-
all in all a
conlirsiug,
diflicult,
cxhilaratins
rime
of
lit'c.
Tir
again
havc
thc opporturrit-r'
to
freshen
our
approach
to
lif'e,
norv
rvirh
thc rvisdonr
of morc
years
ancl expericnce,
is a
gift,
albeit at
tirnes disconcertillg.
Some of thc more
tangible
charrges
rnight
be:
'
Appctite:
none,
or too much
'
F'reque.nt
borvcl
movenrc'nts
.
Pain fiorn
traurna, old
injuries,
old
operatious
(scars)
:
Psvchological
traurnas
(e.g., thc cf'fect
of clivurce or
death on
a
child, disappointmcnt
ir.r
love,
etc.)
are
storcd in
uur
sul>.
cortscious ancl
uuconsciotts
nrincls, ancl
have
inrpact throuqhout
our livcs.
Also,
phvsical
traunra
(c.u.,
thc
burnps
ancl bruises
lbrm
contact sports or
martial
arts, injuries liorn
pln'sical
violence)
is
storecl in
our
cells.
Though
the
practice,
accunrulatecl
cllerg-\'
acti.
vares
thcse hicklen
pll'sical
anrl
tuxr-
tional rncmories
-
going
deepcr
ancl
deeper
as
the
energy
gro\\rs
strolrgcr.
Most of
thesc clilliculties
ancl injuries
hcal or irnprovc.
"Lots
of
problcn$
conrc.fromrluntingto
go
too.fast.
But
u,e
hat'e
to
look long
ternt. NotTust
thc
ncxt thrcc
ycar to.fiuc
ycer.s,
but tlte
ncxt
generdtion,
the
ne xt
250
yeurs.
Renuntbcr,
tl\e
ere still tltc.t'irst
genarutiott
practice
Sun Do.from
tlle
hennits
in
tlu
rllotalrains."
-M.rs'r'en
Ht'Lxtroox
Krrr
'
Rack or sacmnr
pain
'
Incrcasecl
sc'nsitivit.r' to
llaturc,
to
crttotior.rs
'
Scnsinq
L.ncrgv as
cool
(likt. lltn.(ia-r
s'arrn, hot
'
Trcnrbling, r'ilrrations, juurpinu
'llrrrpinq
'
Shotrtino
The
changes
s'hich
occur clurinq
aclolescetrce
arc
the rcsrrlt of thc
arrto-
matic, natural
proccss.
1'hc
chanqes
brouglrt
al:out I;r'
Sun
Do
pr-acticc
art
tlr
rcsult of lrrinqing Ki into
thc lxxl.r'. .\t
tiurt's
thc
t'lrarrqt's
can bc
irr(crrsc.
Instructurs
arc als'at's
arailablc
to
cliscus
questions
or collcenrs
altotr( tht' chang,'r.
WHY
WI]
WE,AR
UNIFOR\,IS
Thc
act of taking ofT
_rorrr
strce
I
clothcs
ancl
putting
on
thc rrnitirrur
hclps
l)r'cl)ur
r-ou
lirr
thc
practicc.
S-r'nrlrolicall-r' it
ht lp
pcoplc
urakc.
tlrt'transitiou
ii'orn
thcir
clailv Iircs to tlrc
nrcclitative
atrnosl;lrtrc
thc
Surr Do cc.ntcr.
\\'e
have had
ptoplc
s,h
7/25/2019 Sun Do Manual
18/62
Practice
Overview
It
takes one hour
and 20 minute.s
to complete
one lirll
Sun
Do
Practice.
The
practice
is
broken
clorvn into fbur
sections
(illustrated
on the
f'ollorvinq
pages).
h-rrr
a
otre
page
Qrick
Reference
of
the
First
Stage
Hairg
$ong
Postures, ser\ the back of this book.
I
. Ilec;rxrrNc E\encrses:
Geutle,
voga-like
stretches
serve
as
bod1,dl ki
warrrl.lrPS.
2.
Menlr
vnr)N
,\Nt)
llnr,rrsrsr;
Posrunes
(Horg
(jong):
Postures
that regulate
the
ki
iu
combination
rvitlr
'7inr
Cltcort
lrreathing
(see
belorv),
taught
throuqh
progressivell,
aclvancing
stages of
practice.
3.
Coor-
Don'x
&
Frsrssn;r;
ErERcrses:
Self-massage, stretcht's, aud calisthentics to abs,rrh
the enerql ot'the
practice.
4. INrenN.rL
Ou(;\N
Eretcrses
(Ki.Sirr
Borrlr):
Postures fbr
vitalizinq
the
Fir.e
E,lerner.rt
orglln
s-\rstenl
of Oriental
n'reclicine.
Sror 1)o
t.raining
is
ct nrctltotl oJ'uniJying
huntan
Dcing.s
r-uitlt
nctttu'e
und
tht'
urtit,erse.
In
other
u,orcls,
it
is c nrcthotl
of'
''cncrgq
tantilatitttt"
u,lich
utlmits the
untucrsul enernl.flot
irtto
our
bodies.
By
bringirtgoursclucs
ntorc
into hannony,
LL)e
cen
once egain benefit
J)'ont
n
closer
relationship ruith thls :lotit:et'sal cnergy.
"
One
ltractice
r.L)orth
o
tltousctrtcl
ttnws reo(ling."
M rsrnrr
Ht
t rttrtttl KIlt
.r
8,
7/25/2019 Sun Do Manual
19/62
Beginnirg
Exercises
2',
I.
a.
Stancl facing to
the East
with
your
fcct about shoulclcr,
wiclth apart.
b.
Bcncl
forwarcl
to bow to thc
Earth,
thcn straighten
ancl
strctch
back
to
opcn
yoursclf
to
Hcavcn.
2. Placc
your
hancls on
)/our
hips and
circlc
1,our
hips
(fbur
tirncs orle
way
ancl
fbur timcs in
thc
oppositc
dircction). This stimulatcs
ancl strcnqthcns
,vour
lorvcr
back ancl sacrrm.
3. a. Sit down
with
your
legs extcnclecl in fiont
of
you
flat orr
thc
floor
ancl
your
fcet togcther. Lcan
back
slightly
ancl
place
your
hancls
bchind
you
for support.
Strpport
your.
sclf
with
your
fingcrtips
(i.c.
hancls
arc
not
flat on
thc
floor
-
only fingertips touch
the
floor).
b. Movc
your
fcet forward
ancl
back
six timcs. Circlc
1,our
fcct
six timcs in
each
direction.
4.
Wakc up
your
Q
encruy b,v slappinq
your
lcgs, lorvcr
back
ancl
arms.
4
5.
Bcnd
your
lcft
leg
(riuht
lcs
stavs
flat
on
thc
floor)
ancl
placc
your
lcft
anklc or1
your
riqht thigh
just
above
thc
kncc.
Holcl
your
left
anklc
rvith
your
lcft hancl ancl
grasp
thc
toes
of
your
lcft
foot
rvith
your
right
hancl.
Strctch
your
toes forwarcl
ancl
back
a
few timcs. Circlc
your
foot
in
both clircctions
a f'ew times.
.19.
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7/25/2019 Sun Do Manual
20/62
Il
e
gin[irf g
ExerC iS
eS (t,on r iri rrrr/
f
itt t
r
p rc
riorr.r
/;agr)
6.
Now let
go
of
your
lcft anklc with
your
lcft hancl
and
srasp
it with
your
right
hand. Make a fist rvith
y'our
left
hand ancl strike
the bottorn of
1,otrr
left filot
sevcral
timcs.
7.
From
the top of
your
left anklc
bone
(meclial
nralleolus),
measure
up four fingcrs
ancl
placc
your
thumbs
(one
or1 top
of the
other)
just
behind
your
shin bonc
(tibia).
This
is
thc.
Specn 6 acupressure
point.
Inhalc
into
yotrr
lorve.r
abdomen,
hold
your
breath ancl
pres.s
rvith
vour
thurnbs
for
about
5
sccond.s.
Then
sinrultaneously,
cxhalc
and
release
your
thumb
pressures.
Rcpcat
onc niorc
timc.
8.
Movc
your thurnbs
to a
point
on
your
lc,ft
calf at
the top
of
and just
behind
your
shin bone
(tibia).
Press
fbr
I.2 scconcls.
a.
Norv
move
clorvn
your
leg,
staying
right
behincl
thc
shin
bone and
press
c\/ery I,2
inches.
Continue all thc
x.ay
clown
your lcg
to thc bottom
of
your
foot.
b.
Next
move
your
thumbs
back
up
to
thc.
top of
,vour
calf I
inch
away
from
your
shin bone. Repcat tht.
proccss, prcss,
ing
every
I,2 inches
as
your
movc clown
your
lcu on
a
linc I
inch
arvay
from
your
shin
bonc.
Again
prcss
all around thc
bottom
ofyour
foot.
c.
Finally,
repeat stcps
b
ancl c on a
line
in back of
1,our
calf .
G-
4
9.
Pull
your
left foot up
as
far
as
possible
towarcl thc top of
your
right
thigh.
Place
your
lcft hand on
top of
,vour
lcli
knee,
your
riqht
hancl on
thc
toes
of
y,our
riqht
foot.
Mtir.e
your
uppcr
body forwarcl
ancl
back,
cach tinre
stre-tcirins'
tou.ard
your
right
lcg.
Do
about
six
strctches.
9
.)0.
(trtttlitttrUl ,';t,/r
r
f
/){,I,
I
7/25/2019 Sun Do Manual
21/62
IJegirf
Dil1g
Exef
C iS
eS
(r.orrr
iri
rrcrl./
ittr
t
lt
rt riorrs
/.,rrgr)
l0
-
I0.
Thcn
strctch
your
uppcr
bocly tor,varcl
your
riglrt
lcg
rvhile
nlovirlg ltoth
your
hancls
to
your
right foot.
Rclcasc,
ltut
,vour
hancls
bchincl
yotr
(on
1,our
fingcrtips),
raisc
vrur
body
off the
floor
ancl twist lcft
ancl
right
a f'crv timcs.
Repeat
onc more
time.
I
I . Placc
your
lcft
foot
f'lat
on thc floor
to
thc
right of
,rour
knec.
(Notc that
your
lcft
leg is
crossccl
ovcr
1,6111
lirr|11
lcg).
Movc
your
rieht
arm
o.'v-er ancl
to thc
lcft
of
your
lcft
kncc.
Straighten
your
arm
ancl
grasp
1,our
riqht
lorvcr
lcg.
Inhalc
into
your
lorvcr
abclomcn
ancl holcl. TWisr
lour
upper
trunk to the
lcft
fbr
3,5 scconcls.
Thcn f'acc
thc
fiont
as
you
cxhalc.
Repcat
ollc
timc.
12
.18
I2,I8:
Repeat
stcps
5 through
I I rvith
your
lcft
lcg
flat
on rhc
f'loor
ancl
your right
lcg
bent ancl
your
rigllt
anklc rcsring
orl
your
left
thigh.
I9.
Sit
with
your
legs
straight
ancl
sproacl rhcnr
apart
as
far
as
possiblc.
Gcntly strctch
by
bcnclins,vour
uppcr
bodl'
foward
(bencl
straight
forwarcl, thcn
ro
thc
lcft,
thc-n
ro
thc
right.
Rcpcat).
a.
Slap thc insiclc
ancl
outsiclc
of
1,s111
1g.,5.
b.
Twist
your
upper
bocly
to the.
left,
placirlg
rhc
fingcrtips
of
both hancls
to
your
lclt.
Thcn
twist ro
your
riqht. Rcpr.at
onc time.
20.
Bcncl
your
uppcr
bocl,v
torvarcl
your
lcft
lce
as
you
rcach
out
ancl
holcl
your
lcft
torvarcl
your right
lcq.
foot
rvith
both
hancls.
Thcn
]rcncl
Itcpcat
orlc
tirne.
20
\
)t.
((
('ir
l ll lrr
(1
r,rr
rrr
r
l
/rrr1r )
7/25/2019 Sun Do Manual
22/62
B eginniff
g
EXerC iS
S (t,o,rirr ur
r/.
I
ront
f
rt
t, i
o r r
s
ln
gt)
2L
Hold
your
ankles
and
bend
straight toward
thc floor.
Tiy
to touch
the
left
side
of
your
face
to the floor.
22.
Then
place
your
fingertips
behind
you,
raise
your
buttocks
off
the
floor
and
gently
shake
your
hips ancl thighs.
Rcpcat
#2I
and
#22b\t
touch the
right side
of
your
face
to
the
floor.
z3
23. Bend
your
knees,
put
your
feet
together
ancl
pull
them in
as close
as
possible
to
your
buttocks.
Your kuees are offthe
floor and
pointing
out to
each side. Place
your
hancls on
your
knees
and
push
thern dorvn
towarcl thc
floor.
Thcn
release the
pressure.
Repeat a few times.
24
&x
24.
Hold
your
ankles with each
hand
and
rock
forrvard
ancl
back.
Your
body
weight
rests on
the
outsiclc
blades
(fifth
metatarsal
bone)
of
your
feet.
Repeat
a
few
times.
25
25.
Hold
your
toes and bend
forwarcl
and
touch the left
sicle
of
your
face
to
your
toes. Straighten
back up.
Repeat
touching
the
right
sidc
of
your
facc.
Repcat
touching
your
forehead.
')
-)
(r'orttiirtrrrl
rlr
tt(
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l)/t*\
7/25/2019 Sun Do Manual
23/62
Beqiff niff
g
EXef CiSS (t rlrr irrrr, r/
|
ro
tr
t
I
t rt r io us
lttt,lL)
26
)6. Sit
rvith
your
lc'gs
crossccl
(or
in a
possiblc).
Put
your
hands or1your
uppcr
body
to thc
left
four
tirncs.
make
the
circlcs.
Thcn circlc
four
hal{',lotu.s or
lirll,lotus if
knccs ancl
circlc
your
Ilcncl
forlvarcl rvhcn
votr
times
to thc
riqht.
27
27.a.
Clasp
your
hands
bchincl
your
back.
Ilcncl
your
tqrpcr
bocll'
clown
to
your
left knee,
cornc
back
up ancl thcn bcncl
to
your
right
knec.
Repcat
onc timc.
b. With
your
hands
still
claspccl
behincl
l,our
back, bcncl
straight forward
to thc floor.
Straightcn
up ancl
tu,ist
l-our
bocly
to thc
lcft
ancl
right
a
f'cw
times.
Ilcpcat
onc
timc.
28
28.
Clasp
your
hancls
behincl
your
ncck.
Tilt
to
1'our
lcft ancl
touch
your
lcft
clborv to
thc
floor.
Straightcn up
and tilt
to
your right, touching
your
right
clborv to thc
floor.
I{clicat
onc timc.
,
29.
Tkist
vour uppcr
bocly
to
thc
lcft,
placinq
fingc.rtii;s
of
both
hands
on
thc floor to
your
lcft.
Then
trvist
to thc
right. Repcat
onc
time.
9
N
0
30.
Tiger
Stretching: Roll forwarcl
orr,vour
knce.s
rvhilc
kecping
your
legs
crossccl
(or
in
a
lotus).
Put vour
hancls
out
in
front to catch
ancl support
yoursclf
as
l,ou
roll
forward.
Support
yoursclf
or]
your
fingcrtip.s.
TWist
-l'our
heacl left
ancl
right.
Thcn
roll
back,
putting
your
hancl.s
bchincl
you
to
catch
yoursclf
(on
your
finucrtips).
Ilaisc
your
buttocks of
f
the
floor
ancl
strctch
1.our
bod,v, rhcn
returll
to the floor.
Repcat
ouc
tirnc.
')3'
((ttttlilttttl
t'lt lrt
\.1
///i(t
)
7/25/2019 Sun Do Manual
24/62
Regiflrrifrg
ExerCiSS
(r'orrrirrr.r/
lrorn
ftrLrittus ltugL)
3
I.
LJncross
and straightcn
your
Q
enersy
by
slapp
arlns.
fcct toqethcr.
Stirnulatc
egs,
lowcr
back, ancl
your
lcgs,
irrg
your
I
31
32
r
32. Clasp
your
hands
behind
your
ncck.
Bcncl firrvarcl
ancl
tn,
to touch
your
upper
bocly to
your
legs.
lmmccliatell,
straighten
up
ancl twist
your
upper
body
to thc Ieft, thcn
face
forward.
Bend
forward
tor.vard
1'our
lcgs again,
straighten,
twist
your
upper
body
to the
right,
ancl facc
forward.
Repeat
onc
timc.
33.
fwist
your
upper
bocly
to thc
left,
of
both
hands on
the
floor
to
your
right. Rcpeat
one timc.
touching
thc
fingertips
lcft.
Thcn twist
to thc
34
34.
Bcnd
your
upper
body
fbru,arcl
to touch
1.our
lcgs,
simultancously
rcachinq
out
rvith
both hancls to
grasp
\,our
fcet.
Straighten
up,
placc
your
fingcrtips
on
thc
floor
behind
you,
Iift ancl straightcn
your
lro.ly. Thc.n
trvist,vour
body
left
and
right
a
few
times.
Rctur,-
to
thc
floor
ancl
rcpeat
onc time.
.1
/
4
35.
Pull
your
thighs up to
),our
chest atrcl
g,rap
\rolr
ap11s
around
them rvhile
clasPing
),our
hands.
Roll
back
(onto
your
back),
lctting
your
feet
go
ovcr
your
heacl,
thcn roll
forwarcl
into
your
starting
position.
Rcpcat
threc
timcs.
J_)
.)1.
7/25/2019 Sun Do Manual
25/62
Regiffniffg
EXefCiSeS
(r.r,rrirrrrtr//
ront
ltrtriorr.r /agc)
36
36.
while
still sitti,g
on
rhe
floor,
be.cl
your
k,ees
ancl
placc
both
legs
to
yo,r
lcft.
Your
legs
shoulcl
bc'bc,r
a,cl
l'lat
o,
the floor.
clasp
your harcls
bchincl
l'our,cck.
Tilt
t,
y.*r
Ieft,
tryi,g
to
rouch
your
lcft
elbow
to
thc
f'loor. Imnrccliarcl,v
straighte,
up a,d
trvist
your uppcr
boclv
tr,vour
right.
Facc
to
the
fro,t
a,d
repcat
the
bend
a.cl
twist
o,e
timc.
Thc,
switch
your lces
to
thc
right
siclc ancl
rcpcat:
clasp
your
ha,ds
behi,d
your,eck,
tilt
to
your
right,
touchi,g
your
right
clbow
to rhc
floor,
straighte,
up
a,cl
tu,ist
),o.r
.ppcr
bocly
to
your
left.
Facc
ro
thc
front.
Rcpcat
one
rirnc.
37
37.
Move
into
a
knecling
position
rvith
your
tocs
tuckccl
forward.
Thc,
sit
back
on
your hcels.
put
your ha.tls
on
your hips.
Move
your
hcad
fonvarcl
ancl
back
four
timc.s.
38.
Look
left
ancl
right
four
rimcs.
Fl--,
,/l-\
ffi
8
39
39.
Tilt
your hcacl
left
ancl
right
ftrur
rimcs.
40-
Gc,tly
movc
your
heacl
i,
a
circlc
thrcc
tir,c.s
o,c
rvay
a.rl
thcn
thrce
rimes
in
thc
oppositc
clircction.
.25.
40
(t0ntinu(l
en
nttt
ftitar)
7/25/2019 Sun Do Manual
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Begiffff
iffg
EXef
CiSS
(t
orrtirrrrcr/.
lrttnr
lsrct'ittus ltagc)
4t
4L
Clasp
your
hands and stretch
your
arms dorvtrwarcl,
thctr
stretch your
arms
forwarcl, and
then
strctch
your
arms
abovc
your
head. Keep
your
arms
stretchccl ttprvarcl
ancl
move
them
lcft
and
right.
Movc
1'our
hips
to thc lc'ft rvhcn
)rour
arms
move to thc
right and
vice
vcrsa.
42
42. Keeping
your
hancls claspccl, extend
hoth
arms straiqht
in
front of
you
with
your
palms
facing out. Thcn
trvist vour
upper
trunk
and arms
to the
left and
riqht a f'crv timcs.
43
43. Hold
your
arms straight out
in front
of
you, your
palms
turned out,
and
then
clasp
your
hancls. Swing
your
hancls
and forearms dorwn, then up
ancl
out.
Returu
to
the
startiuq
position
ancl repeat one
timc.
Norv
rclcasc
thc
clasp
ancl
reclasp
movinq the bottom
arm
to thc top.
Srving as
clescribcl above
(two tirnes).
44
44.
Drop
your
arms to
your
sides
ancl shake
your
hancls.
Then hold
your
arms
straight
out
in {iont of
yott,
pahns
f'acing
in. Opcn yorlr
arrns
outwarcl
and
backrvarcl
rvith
a
swinging
motion, and
thcn swing
thern back to the
front.
Repeat
two times.
45
45. Open
your
arms
(as
facing
out.
in#44)
thrcc
timcs
rvith
your
palms
.26.
(r'rtnlilttr
t1 ott il.\l
l)tt, L)
7/25/2019 Sun Do Manual
27/62
Beqiffnirlg
EXefCiSS
(torrrirrrrtrl.
li.ont
prct,ious
lturt)
46.
Opcn
your
arms
(as
in
#++l thrcc
rirncs
with
your
palms
facing
down.
46
47.
Open
your
arms
(as
in
#++l
threc
timcs
r,vith
your
palnrs
facing
up.
47
48
48.
Put
your
fi,gert\rs
behi,cl
your
shoulclers
a,cl
rorare
vo*r
shoulders
four
times
i,
one clirection
ancl
the,
fbur
times
i,
the
opposite
clirection.
49
49.
Raisc
your
bocly
up
off
your
hccls
arcl
conre
i,to
a
k,c.li,q
position,
your toes
still
tuckecl
forward.
place
your
hancls
on
your hips.
Inhalc
into
your
lower
abclorncn
ancl
holcl.
Bend
back as
f
ar as
possible
(to
the
f'loor
if
you
can).
Straighten
up
and repcat
one
rinle.
50
50.
Straighten
your
left
lcg
out on
a cliagonal
ro
your
lcft.
Your
left
heel rests
o,
the
floor,
your
riqht
knec
still
o,
rhc
floor.
Clasp
your
hands
behincl
l,ou.
Bcnd
your
upper
boc\,
toward
your left
leg.
Straight
up ancl
repeat
one
timc.
With
hands
still
clasped
behind
you,
swirch
siclc.s
ancl
repeat:
pull your
left
lcg
back,
rcsr
on
your
Icft
kncc,
ancl
extend
your
right
lcg
on
a diagonal
ro
your
riqht.
Ile.nd
your
uppcr
bocly
towarcl
your right
leg.
Straighten
trp
ancl
rePcat
onc
timc.
((,ortiruL(l
o,
ttL\r
f.u,
7/25/2019 Sun Do Manual
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Beginning
EXefCiSS
(corrrinuer/f
ront pret'itnts pugc)
5I. Stand up,
put
your
feet
together
ancl
place
your
hands on
your knees. Do
four deep
knee
bends.
5t
t
52
52.
Then
circle
your
knees
four
timcs
in
one
direction
ar-rcl
four
times
in the
opposite
direction.
53.
Straighten
up,
put
your
feet shoulder width
apart
and
place
your
hands
on
your
hips.
Rotate
your
hips four timcs
in
one direction and four times
in the
opposite
direction.
54. Stand
with
your
feet
togcther,
arms
down
by
your
sicles.
Then
swing
your
arms
and
upper body
to thc
lcft ancl
right
scveral times.
55.
Slowly
raise up orl
your
toes
while simultaneously
touching
your
hands
together
and
raising
them
above
your
heacl.
Then come back
down
on
your
heels
while simultaneously
spreading
your
arms outward and thcn
rcturning them to
your
sides.
Inhale
while
you
are
rising
ancl exhale
while
descending. Repeat
one time.
.28.
(t
orrl
irrrrrrl orur(
-rl
/)(gc)
7/25/2019 Sun Do Manual
29/62
Be
ginniff
g
Exercis
S
(t,onr
irr
rrcd.
f'ro
nt p rc
tio
s
p
a,gc)
56. Massage
your
lower
abdomen
below
the
navcl.
\l
57. Face
to
the
west
and
lie down.
From this
positiorl,
you
will
segue
into the
Stage
Onc, Level
Onc
(7""g
Ki Dan
Boub) Postures.
The
Meditation
Chant
music
will
begin.
Remain lying
on
the
floor ancl
rest for
about
three
minutes
beforc beginning the
sequence
of
postures.
Breathe
into
thc
lower
abdomen
with
a
l0.second
cycle
while
you
do each
posture
(for
details,
see
"First
Stage
'Ian
Chcon
Breathing,"
pagc
16).
There
will
be sound cues on
the Meditation
Chant.
You
will remain
in
each
posture
for
eight
breaths
(rcmember
each
breath
is
one
inhale
and one exhale). Keep
your
eyes closecl.
Also
gently
close
your
mouth without cler-rching
your
teeth.
.29.
t ortl iturlr/ orr
)lr
rl
/)agr
7/25/2019 Sun Do Manual
30/62
Stage
One,
Level
One Postures
(]ung
Ki
Dan
Boup)
With eyes
closed,
remain in each
posture
for
eight extended breaths,
breathing
in timc to the
Chant
music
(see
page
16). The
Chant will
cue
you
to change
to the
next
posture.
POSTURE
I
Stand
straight
with
your
feet shoulder
wiclth
apart.
Put
your
hands
togther in
front of
you
in a
praycr position.
POSTURE
2
Standing,
feet
shouldcr
width
apart.
Placc
your
hancls
on
your
lowcr
abdomen
below the
navel
-
the
tips of
your
forefingcrs
are
slightly
touching.
POSTURE
3
Same
as#2,
but separate
your
hands so that each
harrd is
resting
on
the outer
part
of
your
lower
abdomcn.
POSTURE
4.
Same as#2, but
slide
your
hands
to
the outsicle of
your
lorvcr
abdomen
on
the
inhale
and slide
them
together
on
thc
exhale.
POSTURE
5.
Standing,
feet
shoulder.width
apart,
arms
h.anging naturally
by
your
sides.
.30.
(t orrIirrtrlc/ orr
rrt.rI
/lagr)
7/25/2019 Sun Do Manual
31/62
Stage
Otre,
Level
One
Postures
(Jurry
Ki
Dan
Boup)
(t.rttittrrttlfittttt/,rz.i,rrspagr)
POSTURE
6
Standing, fcct shouldcr-width
apart,
arms
crosscd.
6
POSTURE 7.
Standing,
fcct
shouldcr,rviclth apart,
hancls claspccl
behincl
1'our
ncck.
8
B
POSTURE
8.
Standing, fect shouldcr,wiclth
aprt.
Bencl
forwarcl
from
yottr
waist,
keeping
your
back
straight
so
that
_your
bocly
forurs a
right
angle.
Keep
your
heacl up and
lct
your
arms
haug clorvn
naturally.
,,1l
>j\
POSTURE
9.
Stancling,
fcet shoulclcr-r,rzidth apart.
Placc
y'our
hancls otr
thc
backs
of
your
hips.
Then
bcnd
slightly
back.
9
POSTURE
IO.
Standing, fcet shoulclcr,wiclth apart,
tilting
to
thc
Icft
ancl
rieht.
Tilt
from the
rvaist
as
follorvs: Tilt to thc
lcft as
Tvou
inhale
ancl straightcn uporl the
cxhalc.
Thcn
tilt
to thc
riqht on
thc inhale
and
straightcn
on
thc
exhalc.
Rcpcat
until you
havc
dorrc eight breaths'
(r.rrlirri*r/r,rr
tu\t
rxt,JL)
.3r.
7/25/2019 Sun Do Manual
32/62
Stage
One,
Level
One Postures
(]ung
Ki Dan
Boull)
(c'ntirtucttJrLtnrprz.i,rr.sp.gc)
ll
POSTURE
I
I
Sitting
with
your
legs
crossed
(or
legs
in
a
half,lotus or
full
lotus
if
you
can).
Keep
your
back
straight
but make sure
your
shoulders are relaxed
(don't
lift
your
shoulders
when
you
straighten
your
back). Cross
your
arms.
POSTURE
12.
Same as
#II,
but
hands clasped
behind
your
neck.
t2
13
POSTURE
13.
Sitting, legs
straight in front
of
you
and
flat on the f'loor.
Bcncl
forward from
thc
waist and
hold
your
tocs
(if you
can't
reach
your
toes
then
place
your
hands on
your
lower legs).
t4
POSTURE 14.
Sitting, legs straight
in front
of
you
and
f'lat orr the
floor,
{'cet
slightly
apart. Lean back and
put
your
fingertips on
thc
floor
behind
you
for support.
POSTURE
I5.
Sitting,
legs flat
on
the floor
and spread
apart
as far as
possiblc.
Place the
palms
of
your
hands
on your
lower abdomen
belorv
your
navel.
The
tips of
your
forefingers
are slightly touching.
l5
.32.
(r'orrl
inrrerl orr
rr('.rl
/)rtgc)
7/25/2019 Sun Do Manual
33/62
Stage
One,
Level
One Postures
(Jrory
Ki
Dan
Boul)
(tontinuL,ttltrtttltrtrirttr.:
lttt,4t)
t6
POSTURE
I6
Sitting,
lcgs
in
thc
samc
positio.
as
#I5. T[r.r
your
palnrs
.nr
and
then
slide
thcm
unclcr
your
knccs.
t7
POSTURE
I7.
sitting,
Iegs
i,
rhe
same
positio,
as
#I5.
Lea, fbrrvarcl
a,rl
grasp
your
anklcs.
18
POSTURE
i8.
Sitting,
lcgs
in
rhc
sasmc
position
as
#
I
5.
Tkist
your
uppcr
body
to
the
left.
Placc
thc
fingcrtips
of
your
left
ha,cl
on
thc
floor
to
your left
a,d
behi.rcl
you.
Placc
thc
pahn
of
your right
hand
on
the
right
sicle
of
your
lowcr
abclomcn
bclorv
thc
navel.
Push
in
with
your
right
ha,d
o, cach
irhalc.
Itclcasc
thc
prcssurc on
thc
cxhale.
t9
POSTURE
I9.
Sitting,
legs
in
rhe
sasme
position
as
#I5.
Twist
your uppcr
body
to
thc
right.
Placc
thc fi.gcrtips
of
your
right
har-rcl
o,
thc
f'loor
to
your
right
a,d
bchi,d
vou.
place
rhc
pahn
of
y.ur lcft
ha,d
o,
the
lcft
side
of
your
lowcr
abclomcn
belorv
thc
.avcl.
Push
in
with
your
left
hand
on cach
irilralc.
Relcasc
thc
pressure
on
thc
exhale.
POSTURE
20.
Sitting,
lcgs
in
thc
same
postion
as
#
I
5.
Itcst
thc
palms
of
lour
hands
on
your thighs.
Slowly
lean
back
to abour
a
-{5,deqrc.c
angle
on
the inhale.
slorvly
lcancl
fbrrvarcl
ro
ab.ur
a
-{5.clcgrec
a.gle
o,
thc
exhale.
Your
palms
slide
ovor
y)ur
thighs
as
yo*
Iean
forward
anclback.
((
0/rl
il il(
(1
r),t
I( rt
/)/t3(
)
20
.
.)
.).
7/25/2019 Sun Do Manual
34/62
Stage
One,
Level
One Postures
()urtg
Ki Don Boup)
(t,ntintrtrtl,,,rtrprti,i,rrs
/,a.qr,)
2L
POSTURE
2I
Sitting
on
the floor,
bcnd
both
your
legs and cross
),our
right
lc'g
over
your
left
so that
your
right
thiuh
rests
or1 top
of
your
lcft
thigh.
Both
legs
arc
bcnt
and
your
left
is
flat
on
the
floor.
Holcl
your
right
foot
with
your
left
hancl and
your
left fbot
rvith
,votrr
right hancl. Place
your
thumbs in thc
inclentations
just
bchincl
the instcps on the bottoms of both feet.
Bow
your
hcacl. Push
in
with
your
thumbs on each
inhale
and
release
thc
prcssurc
ol1
thc
cxhale.
))
POSTURE
22.
Move into a kneelinq
position
rvith
your
toes
tuckccl
forrvarcl.
Then sit
on
your
hccls.
23
POSTURE 23
Sitting,
bend
your
lcgs and
pull
your
feet
in
torvarcl
your
buttocks. The bottoms of
your
feet
are
facing
cach other.
Your
knees
are
pointing
outwarcl
ancl are as
closc
to the
f'loor as
possible.
Placc
your
hands
on thc
tops
ofyour
kuccs.
24
POSTURE
24.
Sitting,
put
your
fcet flat
on
the
floor and
pull
1'our
thighs to
your
chcst.
Wrap
your
arms around
your
thighs. Yuur arrns arc
betwccn
your
thighs
and
calvcs.
.34.
(trrirlirrirt
r/ rlr
)r(
\l
/)a((
)
7/25/2019 Sun Do Manual
35/62
Stage
One, Level
One
Postures
(]un
g
Ki Dan Borr|)
(t.ntinuctt.lront/rrz.it,rs/a.qr)
25
POSTURE
25
Sitting, legs crossed
(or
in
a half,lotus or full,lotus
if
possiblc).
Keep
your back
straight.
Place
the
palms
of your
hancls
on
your
lower
abdomen
below the
navel. Your
forefingers
are
slightly
touching.
When
you
have
finished
the
postures,
remaining
sitting
in
Posture
25. Return to natural
breathing.
Concentrate on
a
point
in
your
lower abdomen about 2 inches
bclow
your
navel
and
'/.,
inch
in
from the
front of the
abdomen.
Meditate
on
this
point
for
5,I0
minutes.
.35.
trlrllrrrrcr/ rrrr nL\
I
lilt (
7/25/2019 Sun Do Manual
36/62
Ending Exercises
I.
When
you
havc
finishccl the
meclitation, lic
clorvrr,
placing
your
arms
above
your
heacl and
strctch.
Whcn
1'ou
strctch,
try
to
fcel
you
arc
clongating
cach
spinal
vcrtebra.
2.
Spread
your
legs and clasp
your
hands
bchind
your
ncck.
lwist
your
uppcr body to the left ancl
right twicc.
3. Rub
your
palms
to
creatc
hcat
ancl holcl
them
over
your
eyes. Do
this
twice.
Thcn
clo massage ancl acuprcssurc
to
your
head,
face,
neck,
and
shoulclers.
4.
Hold
your
lcft shoulder
rvith
your
right
hancl,
straightcn
your
left
arm
and
circlc
it
three timcs
in
each
clircction.
Then
holcl
your
right shoulder
with
your
left
hancl ancl
circle
your right
arm thrce
times
in
cach
clirection.
5.
Keeping
your
arms
straight, strike thc
floor above
your
hcarl
with
your
left
ann while
your
right arm
simultancously
strikcs
thc
floor
by the
right sidc
of
your
bocly.
Thc'n
1,our
right
arm moves
up
to
strike
the
floor
above
your
hcacl
while
your
lcft
arm
moves dorvn to
strikc thc
floor
on thc'
left
side
(your
arms are
moving in
opposite
clirections).
Do several
times.
.i6.
(t),rlillir{
(/ (r,t,l(.\
I
/)(lg(
7/25/2019 Sun Do Manual
37/62
Ending
EXef
C iS
eS
(t
on
r i
n
u c d.f it nt
I
rl
itttts p
u:t)
6. Cross
your
arms ovcr
your
chest
and then
extcncl them out
to both
sides,
striking
the
floor.
Do sevcral
rimes.
6
7.
Raise
your
legs
and
arms and shake
your
hancls
ancl fcct.
8
8. Lie
on the
floor,
pull
your
knees
up
to
your chest
ancl
extend
your
arms
out to
both sides.
Move both legs
to
your
left
while
simultaneously
twisting
your
head
to
the
right.
Then
move
your
Iegs
to the
right
and twist
your
head
to
the
left.
Repeat
twice.
9
9. Keeping
your
arms
extended
out to both sides,
lift
your
legs
and make
thrce
large circles
in
each
dircction.
I0.
Lift
your
left
leg, left
hand holds
your
knee ancl
right
hand
holds
your
ankle.
Straighten
ancl strctch
your
leg scvcral
times.
Then
stretch
your right
leg
several times.
.37.
t
onl
ititrt'r/
oni( rt
rflgr
7/25/2019 Sun Do Manual
38/62
EffCling
EXefciSgS
(totttitructl
fi.ttrtr
pn.r'irrrrs plgc)
11
I I.
Extencl
your
arms
out to both
using
your
shoulders and
fect
bridge for
3,5
seconds.
sides and
briclge
your
bocll',
for
support.
Stay
in thc
t2
I2.
Lie
flat on
the floor
with
your
by
your
sides.
Inhale
into
your
feet togcthcr
ancl
)/our
arms
lower
abdomen and
holcl.
Raise
your
lowcr
ancl upper body into aVshape.
Holcl
fbr
3,5 seconds and
then
release.
l3
I3.
Lie
flat
on
the floor,
legs spread
apart,
right arm extenclccl
out
to
your
right, and left
arm
abovc
your
hcacl ancl flat on
the floor. Twist
your
upper
body and
right
arm o\,er to
your
left. Rclease
ancl
place
your
left
arm
out to thc left
and
your
right
arm straight above
your
hcacl ancl
flat
on
thc
floor.lkist
your
uppcr body
ancl
lcft
arln
ovcr to;.6L.
right.
I4.
Lie
flat
on
the floor
rvith arms extenclccl
out to both sicles
and
legs
sprcad
apart.
Move
your right
foot
to
your
lcft
hand
ancl twist
your
hcacl
right.
Releasc ancl thcn
movc
your
left
foot
to
your
right hand
ancl twist
your