〜立ちの型系 スタンディング フォーム シリーズ〜

TACHI NOKATA KEI (Standing form series)

1.ジュガ・カタ 太陽礼拝 (0:30) サンソルテーション  

JUGAH KATA:TAIYO REIHAI (Sun Salutation) 

 

補強と解放部位:指先、手首、肘、腹筋、首、背中、肩、胸、背中、足底筋膜、横隔膜、肩甲骨、足首、ふくらはぎ、足の後ろ全体、もも(ハムストリングス)、アキレス腱、大臀筋、臀部、腰、足底、後頭骨から頸椎、胸椎、腰椎、仙骨まで全域の背骨:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:足の太陽膀胱経(膀胱経の経絡)、督脈(後正中線の経絡)、任脈(前正中線の経絡)、帯脈(腰回りの経絡):においた氣の流れ改善と氣の補足

 

効果:指、手首、肘、首、肩、胸、背、腰、足首、ふくらはぎ、もも(ハムストリングス)、アキレス腱、臀部、かかと、足底、足底筋膜:の痛み。

後頭骨、頸椎、胸椎、腰椎、仙骨全域の背骨の配列、脊髄神経の圧迫解消による内臓全域(五臓六腑)の機能、心肺機能、バランス感覚、三半規管:の改善。

*足を肩幅に開き、指、肘と膝を固めて腕と足が真っ直ぐになるようにし、息を吸い込みながら両腕を体の前で通過させて頭上まであげる。手を頭上まで上げた時は全ての背骨(脊柱)一つ一つが上に引き上げられて離れるイメージで上に伸ばすと同時に爪先立ちになる。体重は足の内側、親指と人差し指の方にかける。そして爪先立ちのまま背後にいる人に抱きつくイメージで腕を真っ直ぐに保ったまま後ろに開き、胸、胸骨と肋骨を開く。息を吐きながら腕を下におろす。

背中を通過した腕が下に降りて来ると同時に足の裏全体を着地させる立ち方に戻る。そのまま、背中をまっすぐに保ちつつ前に体を折り、両手で地面あるいは足の甲、スネ、膝に触れる。

目標:背中が真っ直ぐの状態で腕を上に伸ばせるようになること。後ろで両手が触れられること。背中を真っ直ぐな状態で体を足に重ねられること。

注意点:指、肘と膝が曲がらないようにする。随時姿勢はまっすぐに保ち胸やお腹が前に出ないようにする。体を折ったとき背中を曲げないこと。体重は足の内側の前足部にかかるようにする。

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Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Fingers, wrists, elbows, abdomen, back, shoulders, shoulder blade, collar bone, chest, ribs, sternum, all vertebra from occipital, cervical, thoracic and sacrum, upper and lower back, back of leg, hamstrings, calf, Achilles tendon, sole, plantar fascia and diaphragm.

 

Meridians: Releasing and toning Ki and circulation on: Bladder meridian of foot-Taiyang (bladder meridian), Governor Vessel (meridian on the back at the center line on the spine), Conception vessel (meridian on the frontal center line), Girdle Vessel (meridian that goes around waist) 

     

Indication: Pain of the: fingers, wrists, elbows, neck, shoulder, chest, back, low back, waist, ankles calf, Achilles tendon, heels, sole, plantar fascia. 

Improves: vertebral alignment through occiput, cervical, thoracic, lumbar and sacrum, general organ functions by releasing the nerve root pressure of the vertebras, (5 Zang 6 Fu organs), respiratory organs, balance, semicircular cannel.

*Stand shoulder breadth with feet parallel to each other. Lock fingers, both elbows and knees to keep arms and legs straight. While inhaling, lift both arms forward and bring all the way up above your head at the same time lift both heels off the ground to stand with your forward feet, weight bearing is placed on the medial forward foot. When the arms are above the head, pull the body up with the image of your vertebrae getting stretched apart to stretch up wards. Bring the arms around the back with the image as to hug the person in the back and open the arms backwards keeping it straight, stretch open the chest, sternum (chest bone) and ribs. exhale while bringing the arms down, heels also come down to stand in normal position.

With the same breath, fold forward keeping the back straight, touching the ground, top of feet, shins or the knees.  

Goal: Stretch the arms up while Keeping the back straight. Able to get the back of the hands to touch each other in your back. Flushing the upper body to the legs while keeping the back straight. 

Note: keep fingers, elbow and knees from bending. The body axis always maintained straight, taking care so stomach and chest does not pop forward. Take care so the weight bearing stays on the inner side of the feet. 

 
 

2.振鼓(ふりつづみ)の型 (1:30) デンデンドラム メソッド 

FURITSUZUMI NO KATA “Denden Drum Method”

補強と解放部位:目、首から背中、腰と膝、第一頸椎から仙骨までの脊柱(背骨)全て:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

 

主な経絡: 手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の陽明大腸経(大腸経の経絡)、手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)、 督脈(後正中線の経絡)、任脈(前正中線の経絡):においた氣の流れ改善と氣の補足

 

効果:目、指、手首、肘、首、肩、胸、腰、肋骨間、背中:の痛み。

後頭骨、頸椎、胸椎、腰椎、仙骨全域の背骨の配列、脊髄神経の圧迫解消による五臓六腑の内臓全域、バランス、三半規管、手足の痺れ:の改善

*振り子の原理で腕を振り、体の軸を捻る(ねじる)。回転限界点で両手が臀部を軽く叩く様にリズムを作る。3度目のねじりで強く息を吐き両腕を上に放り投げ、視線は力強く背後の反対側を見るようにする。

目標:体を捻って振り向いたときの視線の周辺視野が背後の反対側まで到達すること。

注意:回転時に両手が臀部に当たるようにする。

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Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, whole spine through neck, back and low back, knees. 

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Small intestine meridian of Hand Tai-yang(Small intestine meridian), Large Intestine Meridian of Hand-Yangming(Large Intestine Meridian),Lung meridian of Hand Taiyin (Lung Meridian), Heart Meridian of Hand-Shaoyin (Heart Meridian), Pericardium Meridian of Hand-Jueyin (Pericardium Meridian) Governor Vessel (meridian on the back at the center line on the spine), Conception vessel (meridian on the frontal center line).

 

Indication: Pain of the: Eyes, fingers, wrists, elbows, neck, shoulder, chest, intercostal (ribs), back.

Improves: Eyes, vertebral alignment through occiput, cervical, thoracic, lumbar and sacrum, general organ functions by releasing the nerve root pressure of the vertebras, balance, semicircular cannel, numbness in extremities.  

 

*Swing both arms using the pendulum principle and torque the center axis of the body. Create rhythm so at each end of the circular dynamic the swinging hands taps the buttocks.  On the 3rd torque, with the strong exhale, throw the arms high up, and with strength, gaze the opposite corner of the back. 

Goal: Up on torqueing and turning, the peripheral vision reaches the opposite corner of the back. 

 

Note: At each end of circular dynamic, swinging hands taps the buttocks.

 
 
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Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Shoulder, upper back, shoulder blades.

Meridians: Releasing and toning Ki and circulation on: Small intestine meridian of Hand Tai-yang

Indication: Pain of the: Shoulder, upper back, shoulder blades, neck. 

Improves: Heart function, respiratory system, shoulder and shoulder blade range of motion.

Hold one elbow with hand and cross over the head.  Using the strength of the hand that's supporting the elbow, pull the elbow down along the back of the head. Palm of the hand that's been pulled down should flush on to the spine of neck and upper back. Breathe 3 times.

Goal: To get the palm to touch lower areas of the spine.

Note: Take care to continue breathing throughout the form. 

 

3.肘上抱え伸ばし アッパーエルボーフレックス 

HIJI UEKAKAE NOBASHI “Upper Elbow Flex”

補強と解放部位:肩、背中、肩甲骨: の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の太陽小腸経(小腸経の経絡)においた氣の流れ改善と氣の補足

効果:首、肩、背中上部:の痛み。

心肺機能、呼吸器機能、肩と肩甲骨の可動域:の改善

*片手でもう片方の肘をもち頭の上で組む。頭の上で抑えている肘を抑えている手で頭の後ろに引き下げる。引き下げた手のひらが首と背骨に重なるようにし、呼吸を三回行う。

目標:引き下げた手のひらが背骨(胸椎)の下部の方に向かうようにする

注意点:呼吸を止めないこと

4.肘下抱え伸ばし ローワーエルボーフレックス

HIJI SHITA KAKAE NOBASHI “Lower Elbow Flex”

 

補強と解放部位:肩、肩甲骨: の筋肉と深層筋、筋膜、経絡とその関節の可動域

主な経絡:手の太陽小腸経(小腸経の経絡)においた氣の流れ改善と氣の補足

 

効果:首、肩、背中上部:の痛み。肩甲骨剥がし、心肺機能、呼吸器:の改善

*片腕の肘をもう片方の手を使い背部で持って上に引き上げる。引き上げている手の甲が背骨に重なるようにし、呼吸を三回行う

目標:引き上げた手の甲が背骨(胸椎)の上に向かうようにする。

 

注意点:呼吸を止めないこと

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Shoulder, upper back, shoulder blades.

Meridian: Releasing and toning Ki and circulation on: Small intestine meridian of Hand Tai-yang

Indication: Pain of the: Shoulder, upper back, shoulder blades, neck. 

Improves: Heart function, respiratory system, shoulder blade and shoulder range of motion.

Hold one elbow with hand and cross over the back.  Using the strength of the hand that's supporting the elbow, pull the elbow up along the back. back of the hand of the arm that's been pulled up should flush on to the upper back spine. Breathe 3 times.

 

Goal: To get the back of the hand to touch higher areas of the spine.

Note: Take care to continue breathing throughout the form. 

 
 

5.後ろ回旋の型 リバースプロペラフォーム

USHIRO KAISEN NOKATA “Reverse Propeller Form” 

補強と解放部位:背中、肩、胸、肩甲骨:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の太陰肺経(肺経の経絡)、手の陽明大腸経(大腸経の経絡)足の少陰腎経(腎経の経絡)、足の陽明胃経(胃経の経絡)、足の厥陰肝経(肝経の経絡)、任脈(前正中線の経絡)においた氣の流れ改善と氣の補足

効果:首、肩、胸、背中上部、肩甲骨:の痛み。心肺機能、呼吸器の機能、肩と肩甲骨の可動域(肩甲骨剥がし):の改善

*本来体の前面で行う武道の回旋受けを背部で行うイメージで、息を吸い込みながら両腕を後ろで回旋させ、息を吐きながら腕が後ろにせり出すようにする。上の腕の手のひらを首(頸椎)や背骨(胸椎)にかざし、下の腕は手の甲を背骨(胸椎)にかざす。その両手が背中で触れ合うことができるようにする。

目標:なるべく背中から遠いところまで両腕がせり出せるようにし、終わりに両手が背中で触れ合うことができるようにする。

注意:手のひらと甲の位置が逆にならないようにする。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective:  Shoulder, chest, upper back, shoulder blades.

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang, Small intestine meridian of Hand Tai-yang,Lung meridian of Hand Taiyin, Large Intestine Meridian of Hand-Yangming, Kidney meridian of Foot-Shayin, Stomach Meridian of Foot- Yangming, Liver Meridian of Foot-Jueyin, Conception vessel (meridian on the frontal center line).

Indication: Pain of the: Shoulder, chest, upper back, shoulder blades, neck. 

Improves: Heart function, respiratory system, shoulder blade (scapula peel) and shoulder range of motion.

 

Much like the martial art propeller block movement usually done in front of the body, engage in same movement behind your back with the inhalation, with exhale, push the arm out far as possible. Palm of the over arm touches the upper back or the neck, while the back hand of the lower arm flushes with the spine. Engage those hands behind the back. 

 

Goal: To get the arms to go out far as possible behind back, and engage those hands at the center of the back. 

Note: Take care not to set the palm and the back hand to apposite position. 

 

6.後ろ拝み手の型    リバースプレイハンズフォーム

USHIRO OGAMITE NOKATA “reverse praying hands form”

 

補強と解放部位:手首、肘、肩、胸、胸骨、肩甲骨、鎖骨、背中、脊柱(背骨):の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の陽明大腸経(大腸経の経絡)、手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)、 督脈(後正中線の経絡)においた氣の流れ改善と氣の補足

 

効果:手首、肘、胸、肩、背中上部、首:の痛み。自律神経の安定、心肺機能、心筋、副腎、両肩の高さ:の改善。

手を腰の後ろに回して、手の平を合わせて手先が上になるように拝み手を作る。合わせた両手の小指側の側面が背骨に合わさるようにする。そのまま三回呼吸し、合掌の手をなるべく上に持ち上げつつ背中から遠ざける。

目標:拝み手がなるべく上に持ち上がり、同時に背中から離れるように志す。

注意:背中の合唱の手先が下向きにならないよう配慮する。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Wrists, elbows, shoulders, shoulder blade, collarbone, back, chest.

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Small intestine meridian of Hand Tai-yang(Small intestine meridian), Large Intestine Meridian of Hand-Yangming(Large Intestine Meridian),Lung meridian of Hand Taiyin (Lung Meridian), Heart Meridian of Hand-Shaoyin (Heart Meridian), Pericardium Meridian of Hand-Jueyin (Pericardium Meridian) , Governor Vessel (meridian on the back at the center line on the spine)

 

Indication: Pain of the: Wrists, elbow, chest, shoulder, upper back, neck. 

Improves: Autonomic nervous system, Heart and respiratory functions, cardiac muscle, adrenal, shoulder level.

 

Bring the hands behind your back, put the palms together make praying hands with fingers pointing up ward behind your back. Pinky side of the hands should flush to the spine. Do 3 breaths, pushing the praying hands up higher and away from the spine much as possible. 

 

Goal: Situate the praying hands up higher and away from the spine. 

Note: Correct angle of fingers points up, take care so the they do not point down or in to the back.

 

7.肘下見の型 エルボーピークフォーム

HIJI SHITAMI NO KATA Elbow Peek form

補強と解放部位:肩、肩甲骨、首の付け根、胸、腰、背中、僧帽筋付近とその深部:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

 

主な経絡:手の太陽小腸経(小腸経の経絡)、足の少陽胆経(胆嚢経の経絡)、手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)、督脈(後正中線の経絡)においた氣の流れ改善と氣の補足

 

効果:背中、肩、首の付け根:の痛み。両肩の高さ、心臓機能、肺の拡張運動、副腎機能:の改善

両手と両肘を合わせて拝み手を作る。息を吸いながら腕の型をそのまま保ち、肘の下から正面を覗けるまで上にあげる。息を吐きながら両腕を下ろす。

目標:首を曲げずに肘の下から正面が見える様に行う。

注意点:肘同士が離れない様にする。肘の上昇時に息を吸うこと。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Shoulder, Base of neck, chest, lower back, upper back, trapezius, shoulder blades.

 

Meridians: Releasing and toning Ki and circulation on: Small intestine meridian of Hand Tai-yang, Gallbladder Meridian of Foot Shaoyang, Lung meridian of Hand Taiyin, Heart Meridian of Hand-Shaoyin, Pericardium Meridian of Hand-Jueyin, Governor Vessel (meridian on the back at the center line on the spine).

 

Indication: Pain of the: Shoulder, upper back, Base of neck. 

Improves: Heart function, respiratory system, adrenal, shoulder level.

 

Join the hand and elbow to form prayer form. Maintain the arm form and elevate it while inhaling, until you can peek under your elbow. Exhale and lower the form.

 

Goal: Able to peek under the elbow without ducking the head.

Note: Take case so that elbows do not split apart.

           Inhaling while elevating the arm form.

 

8.心包呼吸法 パラカーディアム ブリージングメソッド 

SHINHOU KOKYUHO “Pericardium Breathing Method”

 

補強と解放部位:目、指、手首、後頭部(後頭骨)、首、頸椎、 肩、肩甲骨、背中、胸椎(背骨)、脇腹、胸部、胸骨、 肋骨:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の陽明大腸経(大腸経の経絡)

手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)足の太陽膀胱経(膀胱経の経絡)、督脈(後正中線の経絡)、任脈(前正中線の経絡)、 においた氣の流れ改善と氣の補足

 

効果:目、指、手首、後頭部、首、背中上部:の痛み。

頭蓋骨の配列、後頭骨と第一頸椎解放、自律神経の安定、目の健康、肺の呼吸力、心包、心臓と呼吸器の機能改善、両肩の均等な高さ、副腎:の改善。

指を絡めた両手を顎の下で組み、息を吸いながら両肘を上げて開く。このとき全ての指を伸ばし、顔はまっすぐに保つ。息を吐きながら両肘を締めつつ肘を高く維持して前に突き出し、体を後屈させて両手で顎を後ろに押して頭を後ろに倒し、顔は上を向き視線も力強く上後方をみる。呼吸は咽頭部(喉と鼻の間)を広げて行う鼻呼吸を力強く行う。繰り返す動作の間で必ず両手の指を組み替える。

目標:両肘が高く上がり、両腕が頬を伝って耳に接触するくらい腕が上がるようになること。

 

注意点:手の組み替えを必ず行う。上を向く時、視線も線も力強く上後方をみる。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, fingers, wrists, back of the head (occiput), neck (cervical), Shoulder, shoulder blade, back(thoracic), chest (sternum), ribs (intercostal).

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Small intestine meridian of Hand Tai-yang(Small intestine meridian), Large Intestine Meridian of Hand-Yangming(Large Intestine Meridian),Lung meridian of Hand Taiyin (Lung Meridian), Heart Meridian of Hand-Shaoyin (Heart Meridian), Pericardium Meridian of Hand-Jueyin (Pericardium Meridian) , Bladder meridian of foot-Taiyang (Bladder meridian), Governor Vessel (meridian on the back at the center line on the spine), Conception vessel (meridian on the frontal center line)

 

Indication: Pain of the: Eyes, fingers, wrists, back of the head, neck, upper back. 

Improves: Cranial alignment, occipital and atlas release, autonomic nervous system, eye health, lung function (breathing ability), pericardium, Heart and respiratory system, adrenal, shoulder level.

 

Entangle fingers and assemble the hands to be placed under the chin, elevate the elbows open while inhaling. Stretch all the fingers backwards, keeping the face looking straight forward. With exhale, closing both the elbow maintaining the elbows to trust high so they point forward, bending the upper body back ward, thrust the jaw with the assembled hands to raise the chin, bending the neck backwards so the face looks up also powerfully gaze up and over backwards. Breathing is done powerfully with nasal breath expanding the epi-pharynx (area in between the nose and the throat). Switch entangled fingers in between each repeat motion.

 

Goal: Elevate the elbows open very high so that the arms flush to face.

 

Note: Switch entangled fingers in between each repeat motion. When looking up also powerfully gaze upward and over to the back.

 

9.修験山の型 ニンジャピークフォーム 

SHUGENZAN NOKATA “Ninja peaks form” 

補強と解放部位:目、指、手首、肘、肩、脇腹、肋骨全域、背中、背骨全域、腹部、胸、喉、首(頸椎):の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の陽明大腸経(大腸経の経絡)、手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)、足の少陽胆経(胆嚢経の経絡)、 督脈(後正中線の経絡)、任脈(前正中線の経絡)においた氣の流れ改善と氣の補足

 

効果:肘、肩、背中、骨盤周辺、脇腹、喉周辺、胸、首:の痛み。胆経絡の氣(マナ、プラナ)の流れ、食道裂孔ヘルニア、鼠径ヘルニア、心肺機能、横隔膜の緊張の改善。

足を合わせて、左右の人差し指を立てた状態で残りの指を全て組む独鈷印(どっこいん)を胸で結ぶ。そのまま頭の後ろに移動させ、息を吸い込みながら耳の後ろで両腕の肘を伸ばし、頭上で印の指先が直角に天を指し、山の頂上を表現した型を体の正中線でとる。この時、両腕はまっすぐであり、両打肘が耳の後ろに接触している状態で背骨一つ一つを全て引き上げて間を開ける意識を持つ。そのまま息を吐きながら、印が頭上にある状態で体を左方向に曲げて印の先が左を指す体制で右側の肋骨間を全て開き一呼吸。 息を吸いながら中心の正中線に戻り一呼吸、この時印を組み直す。息を吐きながら右側に同じ体制をとりまた一呼吸。再度中心の正中線に戻り一呼吸。そして同じ状態を保ちながら後方に上半身を後屈させてみぞおちと胸を開き、印の先と頭の天辺が後ろを指す姿勢をとる。首はできるだけ後屈させて視線は上後方を力強く見て一呼吸。そして正中線に戻り一呼吸し、腕を下ろして印を胸の位置に戻す。

目標:体が横と後ろにさらに曲がる様に目指す。常に背骨を上に引き上げる状態で行う。

 

注意:型の最中に肘が曲がったり、耳の後ろから腕が外れるなどがないようにする。手の組み替えを忘れない。後屈中視線を強く保つ。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, fingers, wrists, elbow, shoulder, ribs, back, abdomen, chest, throat, neck.

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Small intestine meridian of Hand Tai-yang(Small intestine meridian), Large Intestine Meridian of Hand-Yangming(Large Intestine Meridian),Lung meridian of Hand Taiyin (Lung Meridian), Heart Meridian of Hand-Shaoyin (Heart Meridian), Pericardium Meridian of Hand-Jueyin (Pericardium Meridian) , Bladder meridian of foot-Taiyang (Bladder meridian), Governor Vessel (meridian on the back at the center line on the spine), Conception vessel (meridian on the frontal center line)

 

Indication: Pain of the: Elbow, shoulder, ribs, pelvic area, back, abdomen, chest, throat, neck.

Improves: Hiatus hernia, inguinal hernia, tension in diaphragm, respiratory system.

 

 

With feet together, form “Dokko In ” hand seal, or “Uttarabodhi” in Mudra,in front of the chest by arranging index fingers on both hands to be raised, touching each other while the remaining fingers are crossed down and folded to unite the hands. Move the hand seal toward the back of the head, with the deep inhale, elevate the arms behind the ears so the Dokko In hand seal is situated above the head with elbows straight, points vertically towards the sky, forming the mountain peak resemblance form on your center axis. Both arms are straight and both elbows are flushed to back of ears at this time, keep in conscious that all the pieces of vertebras being pulled upward creating gaps. Exhale and while maintain the same form bend the body toward left pointing to the left side opening up the right ribs (intercostal spaces)and take one breath. While inhaling go back to the center, and take another breath, at this time switching the grip of the Dokko In hand seal. With the exhale, engage in the same form towards opposite side and take one breath. Once again go back to center axis and take another breath. While maintain the same form, bend the upper body backward, opening the solar plexus and the chest, directing the tip of your finger and the top of the head to point backward. Put effort in bending the neck backwards gazing over to the back side, and take another breath. At last, go back toward the center axis then take another breath, bring down the Dokko In hand seal to the front of the chest. 

 

Goal: Direct the body to increase flexibility toward side and back. Pull the spine upwards throughout the entire form.

Note: take care so the elbow does not flex, or arms come off from the back of ears. Always switch finger and rotate the hand seal. Keep the gaze strong while bending back.

 

10.天秤の型 バランススケールフォーム

TENBIN NOKATA  “Balance Scale form”

 

補強と解放部位:指、手首、肘、肩、背中、脊柱(背骨)、首、頸椎(首の骨)、足、太もも(前部、後部)、股関節、臀部:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡)、手の太陽小腸経(小腸経の経絡)、手の陽明大腸経(大腸経の経絡)、手の太陰肺経(肺経の経絡)、手の少陰心経(心臓経の経絡)、手の厥陰心包経(心包経の経絡)、足の太陽膀胱経(膀胱経の経絡)、足の陽明胃経(胃経の経絡)、足の厥陰肝経(肝経の経絡)、 督脈(後正中線の経絡)、任脈(前正中線の経絡)、 帯脈(腰回りの経絡)においた氣の流れ改善と氣の補足

 

効果:肘、肩、背中、胸、喉、首、股関節、臀部:の痛み。足、股関節の強化、食道裂孔ヘルニア、鼠径ヘルニア、心肺機能、横隔膜の緊張、心肺機能の改善

左右の人差し指を立てた状態で残りの指を全て組む独鈷印(どっこいん)を胸で結ぶ。そのまま頭の後ろに移動させ、息を吸い込みながら耳の後ろで両腕の肘を伸ばし、頭上で印の指先が直角に天を指し、山の頂上を表現した型を体の正中線でとる。

この時、両腕はまっすぐであり、両打肘が耳の後ろに接触している状態で背骨一つ一つを全て引き上げて間を開ける意識を持つ。

 

そのまま息を吐きながら両腕を耳の後ろに維持させつつ左足で一歩前に踏み込み、体を前に倒し、同時に右足をあげて両腕と体と足が真っ直ぐになり地面に対して平行にする。軸足と体及び上げた足は直角になりT字が形成され、独鈷印(どっこいん)の指先は正面を刺している状態で一呼吸する。息を吸いながら中心に戻り一呼吸、この時印を組み直す。息を吐きながら再度体を前に倒し、反対側で同じ型を作り一呼吸。息を吐きながら中心に戻り一呼吸し、腕を下ろして印を胸の位置に戻す。

目標:上半身と足が地面と平行になり、体のふらつきが全くないように目指す。

注意:腰が斜めに開かないように意識する。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Fingers, wrists, elbow, shoulder, back, neck, legs, thigh (front, back), groin, glutes.

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Small intestine meridian of Hand Tai-yang(Small intestine meridian), Large Intestine Meridian of Hand-Yangming(Large Intestine Meridian),Lung meridian of Hand Taiyin (Lung Meridian), Heart Meridian of Hand-Shaoyin (Heart Meridian), Pericardium Meridian of Hand-Jueyin (Pericardium Meridian) , Bladder meridian of foot-Taiyang (Bladder meridian), Stomach Meridian of Foot- Yangming (Stomach Meridian), Liver Meridian of Foot-Jueyin (Liver Meridian), Governor Vessel (meridian on the back at the center line on the spine), Conception vessel (meridian on the frontal center line), Girdle Vessel (meridian that goes around waist)

 

Indication: Pain of the: Elbow, shoulder, pelvic area, back, chest, throat, neck.

Improves: Hiatus hernia, inguinal hernia, tension in diaphragm, respiratory system.

 

In front of the chest, form “Dokko In” hand seal, or “Uttarabodhi” in Mudra, by arranging index fingers on both hands to be raised, touching each other while the remaining fingers are crossed down and folded to unite the hands. Move the hand seal toward the back of the head, with the deep inhale, elevate the arms behind the ears so the Dokko In hand seal is situated above the head with elbows straight, points vertically towards the sky, forming the mountain peak resemblance form on your center axis. Both arms are straight and both elbows are flushed to back of ears at this time, keep in conscious that all the pieces of vertebras being pulled upward creating gaps.

 

Exhale and while maintain the same form step forward with the left leg, planting the leg and bend the body forward lifting right leg, making the arms, upper body, and right leg straight line that is horizontal to the ground. The foundation leg and the body are vertical forming the T shape with tip of the finger pointing forward. While inhaling, go back to center axis and take one breath, at this time switching the grip of the hand seal. With the exhale, engage in the same form with opposite side and take one breath. At last, go back toward the center axis then take another breath, bring down the hand seal to the front of the chest. 

 

Goal: To keep arms, upper body, and raised leg horizontal to the ground.

Note: While horizontal, keep in conscious the hip stays locked so it does not open.