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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Turn the toes individually or tais pairs twenty times each, both clockwise, and counterclockwise. Ninjutsu practitioners also learn to master fudoshin immovable heart as they move in and out of kamae mental, physical and spiritual stance in a relaxed and clear state of mind.

Taijutsu is a method of warfare where you can also fight without weapons.

Leave a Reply Cancel reply Enter your comment here August 20, at 6: This will increase energy flow to the body, decrease the likelihood of sprains, and facilitate good footwork.

August 19, at 4: 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 twiso especially in the legs to warm them up and increase blood flow to the areas that will be stretched. Tsiso email address will not be published. Rotate the fingers one by one ten times each, pulling them three times each.

The point here is to arc away from the floor. First junab at the current state of your body in terms of flexibility and relaxation. Once you have assessed this you can begin to incorporate various stretches into building a routine with methods for yourself and your body type. Taisp deepen the stretch very gradually. Be sure to apply in both directions on both legs.

Rotate the shoulders forward and back ten times. The foundation of junan taiso is found in East Indian yoga, which undoubtedly traveled to Japan via China during the period when there was such abundant cultural exchange. In ancient tales, there is a story about ninja who sowed hemp seeds, and leaped over it every day, even when it had grown to full length.


Authentic Ninjutsu Zenformation for the Modern Shinobi. Before addressing the stretching exercises let us briefly discuss kokyuho, or breathing exercises. Email required Address never made public.

A true stretching regimen should be done at a time when you can focus solely on the experience, giving each pose up to a minute or more of dedicated attention. One recommendation that I have found useful is to ease into your stretch, taking the muscle to maximum extension and relax for as much as 30 seconds.

While I am doing this “routine” I like to pace around the dojo and use that time to clear my mind of all the daily distractions that might interfere with the lessons I am about to be taught.

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I also use this walking time to try and feel the motion of my muscles and identify any places that taaiso still be tight and need additional stretching. From there, I then focus on my shoulders and spine as I try to remove all the tension from them. Once I have finished this, I am ready to go. If flexibility is an issue, push the pelvis forward.

Junan Taiso Stretching Tips

If the body was viewed from the side it would be moving in a clockwise elliptical motion. Breath slowly three times then return to the fully prone position. I’m busy working on my blog posts.

Ordinarily breathing exercises are done before the stretching regimen to synchronize your breathing and put you in a proper state of relaxation. If you stretch excessively before training, you may start class with muscles that are already fatigued, which can put you at risk of injury depending on how demanding your workout is.

For added resistance raise one leg then alternate. Clasp the hands together and rotate them in a figure eight in both directions ten times each. These exercises speed recovery time and overall agility by strengthening core muscles. However, in many yoga traditions, meditation and deep breathing is done after the stretching. As you move the feet slowly you can feel the connections between the foot and calf.


Without bending the knees, reach and touch the toes ten times. A witty reaction must occur spontaneously. Likewise, give attention to the finger joints and wrists, rotating them all individually and loosening them up with gentle stretches. Half Lord of the Fishes Pose.

When a muscle is initially stretched it will contract, hunan in order to increase your flexibility the muscle needs to be given time to grow accustomed to the stress. Taido Keiser Sensei has experienced first hand, this point is emphasized by some Japanese Shihan by not setting aside a warm up period before any of their classes. Simple warm-up exercises and light stretches for five or ten minutes maximum should be sufficient to get you prepared for class.

The only thing touching the floor is the abdomen and pelvic area. These include the hips and legs, the spine, and the wrist and ankle joints.

Junan Taiso: The Yoga of Ninjutsu

Indeed many of the poses in the junan taiso are precisely the same as those of traditional Indian yoga schools. When the mind is relaxed, reactions times are quicker and more efficient.

Hold the ankle in one hand and the foot with the other; turn the ankle ten times both clockwise and counterclockwise. Bending at the waist, touch the toes with the palms, the knees are straight.

Junan Taiso – Tools to improve your flexibility. Baddha Konasana Butterfly Pose.