Martial arts, as we know them in the Western world, were born out of yoga, which was born out of meditation. Similarly, Junan Taiso body conditioning exercises or Junbi Undo warmup exercises or to do something , are a collection of yoga exercises to make the body stronger and more flexible while practicing Ninjutsu. The core values of breathing, flexibility, balance, strength and relaxation are embedded in both Yoga and Ninjutsu. When the mind is relaxed, reactions times are quicker and more efficient. Through the practice of Yoga, one learns to master their breath as they hold yoga asanas yoga postures that send a conscious message of relaxation in the midst of tension and stress. As a result, the practitioner of yoga develops a calm reaction to stressful situations.
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Martial arts, as we know them in the Western world, were born out of yoga, which was born out of meditation. Similarly, Junan Taiso body conditioning exercises or Junbi Undo warmup exercises or to do something , are a collection of yoga exercises to make the body stronger and more flexible while practicing Ninjutsu.
The core values of breathing, flexibility, balance, strength and relaxation are embedded in both Yoga and Ninjutsu. When the mind is relaxed, reactions times are quicker and more efficient. Through the practice of Yoga, one learns to master their breath as they hold yoga asanas yoga postures that send a conscious message of relaxation in the midst of tension and stress. As a result, the practitioner of yoga develops a calm reaction to stressful situations.
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. Junan Taiso 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 flexibility principles that can be performed before and after training sessions for warming and calming the body.
These exercises speed recovery time and overall agility by strengthening core muscles. The following examples serve to illustrate the correlation between the Junan Taiso of Ninjutsu and Yoga.
By no means are the following poses an absolute record of Junan Taiso, readers would benefit from more extensive research and practice. Triangle Pose Junan Taiso Name: Tea Ashi No Furi Manashi Waking Up the Shoulders and Hips Yoga Name: Trikonasana or Triangle Pose Benefits: Revitalizes nerves, tissues, and veins while forcing the heart and lungs to work together Strengthens and flexes the last five vertebrae alleviating crooked spines, lower back pain and rheumatism Begin with circular movements of both arms in front direction and back direction to prepare the shoulders.
With feet slightly wider than shoulders distance apart, extend the arms out to the side. At full extension to the right, slowly bend at the waist until the right hand touches the floor, feet or shin.
Breathe and repeat on the other side. Sun Salutation Junan Taiso Name: Hiza Koshi No Kushin Waking up the spine and feet Yoga Name: Surya Namaskara or Sun Salutation Benefits: Improves posture and overall flexibility Regulates blood flow and improves the efficiency of the digestive system Reduces anxiety and restlessness, insomnia and enhances strength and vitality Bending at the waist, touch the toes with the palms, the knees are straight.
Rise up, take a wider stand and bend the upper body to backward with straight arms. Cup the knees and execute circular movements. With the ankles linked, bring light pressure upon the knees straitening the legs.
Repeat also with the toes of the other leg. Once again execute circular movements, this time grab the first three toes and begin to make circular motions moving the entire foot. Be sure to apply in both directions on both legs. As you move the feet slowly you can feel the connections between the foot and calf. If flexibility is an issue, start at by trying to touch the toes, then over the toes, then move down the sides of the feet to the heels, eventually being able to touch hands behind the heels or even grabbing the wrist.
Also bend the toes forward and backward, so as maintain the flexibility of the foot. Bow Plow Camel and Cobra Junan Taiso Name: Ashi Narabe Zenkutsu Straining of the Vertebral Column and Leg Tendons Yoga Name: Dhanurasana Bow Halasana Plow Karnapidasana knees next to the ears , Ushtrasana Camel , Bhujangasana Cobra Benefits: Aligns the spine while opening the shoulders, improves posture Strengthens ankles, thighs, groin, chest, and abdominal organs Stimulates throat, lings, thyroid and parathyroid Stretches spinal nerves relieving back pain Increases efficiency of female reproductive system and balances hormones While lying face down bend legs backward and catch the ankles with the hands.
The only thing touching the floor is the abdomen and pelvic area. Moving the hands closer to the knees increases flexibility. Bow pose. Attempt to bend the knees and put them next to the ears when ready. Plow pose. From a kneeling position, slowly begin to arc the back as you reach for the heels of your feet with both hands. Push the abdomen forward while keeping thighs vertical while releasing the head and spine backward.
The point here is to arc away from the floor. Camel pose. Cobra pose. If the body was viewed from the side it would be moving in a clockwise elliptical motion. Chaturanga pose. Holding them with the hands, try touching the chin to the toes. They should, if possible, reach to the floor. Then swing like a seesaw, right and left, where the head is moved at the same time with the knees like a boat.
Repeat the swing, this time however the head is moved on the contrary trying to reach the high knee like a lizard. Butterfly pose. 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. Relax the head and turn it to the right, left, and in complete circles. Move the eyes to the 4 directions and in circles. Sit in Seiza No Kamae. Use a towel if flexibility is an issue.
Cow Face pose. Lion pose. Increases spine and hip flexibility Cleanses internal organs and releases excess heat and toxins from organs and tissue Sit in Seiza No Kamae and spread the knees and feet.
If flexibility is an issue, push the pelvis forward. The back has a tendency to bow in the early stages, resist this by pushing forward on the pelvis as this straightens the back allowing the body to sink further. Slowly lift up the body and return to the starting position. Repeat the Lying Diamond pose. From a seated position, place the right leg in front of the body as is sitting in a cross-legged position. Place the left leg over the right with the left heel high up on the front of the right thigh facing the floor.
This exercise strains the vertebral column, therefore this is important to keep the back straight. Half Lord of the Fishes Pose.
Wheel, Peacock and Candle Pose Junan Taiso Name: Kata Tatsu Wheel, Peacock and Candleandle Yoga Name: Chakrasana Wheel , Mayurasana Peacock , Ardha Sarvangasana Candle Benefits: Strengthens hands, wrists, shoulders, ankles, feet, kidneys, stomach, pancreas and liver Increases spinal chord elasticity and blood vessel circulation Detoxification of liver and decreases acidity in the blood especially in the morning Stimulates psychological function and enhances concentration Stops hair loss and early graying Helps insomnia While lying on the floor face up, place the hands on the floor palms down near the head, with the fingers facing the feet.
Begin the engage the feet to help push the body off the floor while arching the back. For added resistance raise one leg then alternate. Wheel pose. Sustain the whole body with two hands while forearms are vertical. Palms should be facing down with fingers pointing to the toes. Place the elbow closer to your center of gravity to equilibrate. This is hard! Peacock pose. With just the back of the head and shoulders on the floor, the hands remain stuck to the back. Gently roll out when finished.
Candle pose. Enhancing Junan Taiso All Junan Taiso and Yoga exercises should be performed with a relaxed body and emphasis on proper breathing to be fully effective. When the movements are done without emphasis on breathing and relaxation they only serve the purpose of physical conditioning. Benefiting from the mental and spiritual aspects requires strict attention to breath. The need for stronger bodies during meditation gave birth to Yoga and that same need gave birth to Junan Taiso in Ninjustu.
Junan Taiso: The Yoga of Ninjutsu
Be sure to apply in both directions on both legs. Sustain the whole body with two hands while forearms are vertical. Important Sites Create a free website or blog at WordPress. 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 method of maintaining flexibility. These include the hips and legs, the spine, and the wrist and ankle joints. The need for stronger bodies during meditation gave birth to Yoga and that same need gave birth to Junan Taiso in Ninjustu.