1. Warm-Up Exercises
The Warm-Up Exercise is for the relaxation and focusing of body and mind to prepare for more effective Haenggong practice. This preparatory warming-up exercise consists of a series of stretching exercises to relieve stiffness, to enhance and balance our body structure and to stimulate the flow of Ki (life energy, Chi or Qui) and circulation of blood. Also, the practitioners are required to clear and focus their mind in this stage.
2. Haenggong - Deep Breathing with Lower abdomen.
The Haenggong is performed with a specific sequence of postures at each level to accumulate Ki and bring universal life energy into our bodies. During this session, the accumulation of Ki at the Lower Abdomen (Danjeon) and circulation of Ki throughout the body is enhanced. Students will be able to circulate the accumulated Ki through the meridians through detailed instructions. Through out the main breathing session, a recorded song is played to help the practitioners to keep a precise rhythmic breathing pattern.
The wrap-up (cool down) exercises empower the mind and body utilizing the Ki accumulated during the main breathing session. Using special series of postures, the practitioner can send the Ki to each part of the body and internal organs in order to stimulate and strengthen the part and its function. As part of the wrap-up exercises, Ki Sin Bup (internal organ exercise) is also performed. Some external practice forms, such as HwaJoongBup and/or OhGongBup may also be practiced depending on the level of class.
External SunDo practices are taught only when the practitioner has reached a certain level in the internal practice. External practice helps solidify the life force in Danjeon. Some beginning level of external practice forms available for the beginners are:
This exercise is for the practitioner to learn to move with balance and harmony while maintaining a centered and balanced body and mind.
This exercise represents the cycle of universal Ki and its formation, growth and return to the origin. This exercise has 10 sets of movements with 5 distinctive serial postures in each set.