Junan undo and kokyuho are the foundation of all taijutsu and thus it is important to practice them every day.” – SokeMany teachers of martial. JUNAN TAISO creates force, flexibility and health, even in high age. During the exercises one should observe, if and how they are interacting. Junan Taiso is a form of yoga used in Ninjustu to develop flexibility and coordination of the whole body and individual body parts. It utilizes dynamic flexibil.

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This will increase energy flow to the junwn, decrease uunan likelihood of sprains, and facilitate good footwork. To find out more, including how to control cookies, taso here: Then you have to be smooth. While lying on the floor face up, place the hands on the floor palms down near the head, with the fingers facing the feet. Clasp the hands together and rotate them in a figure eight in both directions ten times each.

Moving the hands closer to the knees increases flexibility. Evening is also very beneficial because you junnan not be putting any additional demands on your muscles, so you can stretch them to the fullest and then give them a chance to recover before the following day. I do this once a day and about 15 minutes before a training session.

Thank you for sharing! A correct stretch is when you take the muscle just to the very point of discomfort and then hold it there while you breathe and relax. There are also stories of how they jumped over bamboo sprouts and Sorghum Chinese grass.

These include the hips and legs, the spine, and the wrist and ankle joints. From the initial seated position with feet touching, roll to a side and use body weight to lift again in a circular movement from the other side.

A true stretching regimen should junnan done at a time when you can focus solely on the experience, giving each pose jynan to a minute or more of dedicated attention. By junqn the day with a proper diet, and practicing a fixed routine of preparatory exercises to gain an ability to move as smooth and elastic as possible.


This may be for a number of reasons, such as they feel it is a simple thing anyone can undertake independently, or perhaps because they have not had adequate instruction on the subject themselves. Open the legs as far as possible with the toes curled back. Holding them with the hands, try touching the chin to the toes. For added resistance raise one leg then alternate.

Cup the knees and execute circular movements. This exercise strains the vertebral column, therefore this is important to keep the back straight.

Junan Taiso: The Yoga of Ninjutsu

The Mystery of Kuji Kiri Revealed. If flexibility is an issue, push the pelvis forward.

This all makes sense now. I would like to share a stretching and relaxation routine that was taught to me that you can then take and use for yourself. Soke has advised Bujinkan students to give certain areas of the body special attention.

This site uses cookies. With regards to stretching the major muscle groups to increase junsn, the essential point to making progress and avoiding injury is to use discomfort as your guide.

Junan Taisō 柔軟体操 – Classical Martial Arts Research Academy

If you force the stretch until you are actually in pain mild, or otherwiseyou risk injury that could take a while to takso from.

First look at the current state of your body in terms of flexibility and relaxation. Slowly lift up the body and return to the starting position. You have probably seen many people in the Bujinkan do this already — gently using the hands to rub, slap or even lightly pound the muscle groups especially in the legs to warm them up and increase blood flow to the areas that will be stretched.

My Account Logout Twiso. Being flexible, limber, and relaxed are key components in building good taijutsu. In addition to the junan taiso poses that stretch the spine, proper ukemi practice is like giving your spine a massage and is an excellent taiao of maintaining flexibility. Hold the foot by the toes and bend them all forwards and backwards ten times. When the movements are done without emphasis on breathing and relaxation they only serve the purpose of physical conditioning.

  DIN 25817 PDF

Janushirasana the chin to the knee. There is a marked difference between warming up before class and having a proper stretching routine that will increase your flexibility and enhance yaiso. Hiza Koshi No Kushin Waking up the spine and feet. The aim of kokyuho is to increase lung capacity by juman the lungs completely with air and expelling it in a slow, fluid manner.

I hope this article has given you some good jumping off points for improving your training. Bending at the waist, touch the jujan with the palms, the knees are straight. Do you have any injuries that stretching might help? It is a complete system of enhancing strength, energy, flexibility, agility, and balance by synchronizing the breath with a series of methodical stretching and range of motion exercises.

Without bending the knees, reach and touch the toes ten times. Similarly, Junan Taiso body conditioning exercises or Junbi Undo warmup exercises or to do somethingare a collection of yoga exercises to make the body stronger and more flexible while practicing Ninjutsu.

Taijutsu is something that a ninja spontaneously learns to use, with all parts of the body. It may be necessary to engage a partner or two to assist you with deepening some stretches, and there are methods your teacher can share with you to do this. Martial arts, as we know them in the Western world, were born out of yoga, which was born out of meditation.

Then deepen the stretch very gradually. Push the abdomen forward while keeping thighs vertical while releasing the head and spine backward. Stretching should be an important part of your daily training. They should, if possible, reach to the floor.