Chris’s Journey with Sundo: From Struggle to Transformation

At Melos, we believe healing is both personal and collective. Practices like Sundo, an ancient Korean Taoist yoga, are not just physical exercises—they are doorways into deeper resilience, balance, and self-discovery. In this post, we’re honored to share Chris’s personal story, in his own words, about how Sundo became a path of transformation in his life.

Beginning the Practice

I first practiced Sundo in May 2019. Though I immediately recognized its benefits, it wasn’t something I initially enjoyed. At the time, I was more focused on going to the gym and lifting weights.

In September of that year, I began practicing Sundo consistently, performing one hundred bows daily. I was dealing with depression and anxiety, and my workout routine had fallen by the wayside. At first, it took me around 40 minutes to complete the bows, but over time I could finish them in just 10 minutes. More importantly, I started to find real enjoyment in the practice.

Posture and Daily Awareness

When I advanced to the white belt, I quickly realized that my poor posture was a barrier to improving in Sundo. This made me more intentional about correcting my posture throughout the day. I began sitting up straighter, and even adjusted my car seat to help maintain better posture while driving. My efforts paid off—my posture significantly improved, and many people have since complimented me on it.

Strengthening the Immune System

One unexpected benefit of practicing daily was that I stopped getting sick. On days when I felt slight discomfort—like a scratchy throat—I’d feel much better after practicing. I also became more mindful of my body, learning to rest when I was tired.

For example, after a dinner with my brother’s family, I felt unusually tired the next day. I took naps both during lunch and after work, and by the following day, I felt much better. My brother, who was unable to rest, ended up sick for two weeks. This reinforced my belief in the connection between mindfulness and immune health, something I had read about and now experienced firsthand.

The Power of Belly Breathing

The belly breathing technique in Sundo has been invaluable to me. I practice it whenever I can, especially during stressful situations. It has helped calm my mind before difficult conversations or nerve-wracking events.

Surprising Physical Benefits

Another interesting effect of my practice has been the strengthening of my fingertips. Some friends of mine who are avid rock climbers have special cups with pincher holds instead of regular handles. When I tried using one, I was surprised to find I could lift it effortlessly. They were equally amazed and suggested I take up rock climbing again!

Recently, I’ve incorporated a bit of weight training into my routine. Although I’ve been purposely avoiding heavy lifting due to my double Sundo practice in the mornings, I was curious about my physical progress and decided to do a body scan. To my surprise, I had more lean muscle mass and less body fat than ever before. I attribute this to Sundo, as it seems to have boosted my metabolism and improved my body’s efficiency.

Healing and Letting Go

After practicing diligently for about six to seven months, I began doing a double practice at 6 a.m. every morning. During this time, I successfully weaned off Prozac, which I had been taking for nine months, and quit vaping. I had been vaping for ten months, and quitting was particularly challenging because the disposable vapes I used were highly addictive. I am grateful for my Sundo practice, which gave me the strength and focus to overcome both.

Flexibility and Injury Recovery

My flexibility has also greatly improved, which I believe has played a key role in overcoming some of my old injuries. I can now sit in full lotus, both with my right leg on top and my left leg on top.

In the past, my left knee caused me significant pain, especially during the bows. At times, I would have to stop because the discomfort was too much. However, once I focused on my form and ensured that my feet were facing forward, I was able to perform the bows without pain. This closely aligns with the advice my physical therapist had given me to address my knee issues.

Refining Movement, Refining Life

Today, after finishing the bows, something Master Kim said resonated with me—he spoke about reducing unnecessary movements. I realized that this is exactly what happened with my practice. By refining my form and minimizing extra motion, I was able to reduce pain and improve my overall performance.

Closing Reflections

Sundo continues to be a practice of discovery, resilience, and transformation for me. What began as something I didn’t enjoy has become one of the most powerful tools in my life for health, healing, and growth.

At Melos, we integrate practices like Sundo into our programs because we’ve seen—personally and collectively—how they build strength, focus, and inner peace. My hope is that my story inspires others to explore this ancient practice and discover what it can bring to their own journey.

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