Sun Do Manual

7/25/2019 Sun Do Manual

1/62


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.


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.


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.


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.

.\.


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


7/62

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)


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.


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.


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


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


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:,


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


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


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


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


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


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,


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.

(r'ollitrrrt'r/oiui(

\r

/)rg{

)


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


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 )


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(

\t

l)/t*\


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

)


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.


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)


26/62

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)


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,


28/62

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)


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


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)


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.


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)


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

.

.)

.).


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((

)


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 (


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(


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


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

Documents

Sun Do Manual