下半身の型系 ローワーボディーフォームシリーズ

KAHANSHIN NOKATA KEI “Lower body form series”

 

11.ひふみの型 スピリット・ヌモラル・フォーム

HIFUMI NOKATA (Spirit numeral form)

 

補強と解放部位:目、首、頸椎、喉、指、手首、肘、鎖骨、肩、背中、足、腿、足首、足底、かかと、アキレス腱、膝、つま先、股関節、胸部、腹部、腹筋、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)、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:目、指、手首、首、喉、肘、肩、背中、足、足首、足底、かかと、アキレス腱、膝、太もも、つま先、股関節、腰、腹部、胸部、臀部:の痛み。バランス強化、循環器、リンパの流れ、心肺機能、呼吸、目: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、息を吐きながら左足を大きく一歩踏み出し、左足を前屈させ、右足をしっかり伸ばす姿勢をとり手の印を前に突き刺す意識で体を前に持って行く。息を吸いながら体を後ろに反り返し後屈させ、両手のひらが前を向いた状態で拳を強く握り、拳を腰の後ろまで引き、拳を強く握り肩甲骨を寄せて胸を開く。その時体を後屈させて胸を開き、首は上を向き視線も力一杯上後方を見る。体位を立て直すために一度前に重心をかけ溜めた反動をつけて左足を右足の横に運び足を揃えて同時に頭上で手を合わせる。印を組み替えて息を吐いて右足から踏み出て反対側の型を繰り返す。

目標:前屈した足は膝で自分のつま先が見えないところまで膝を曲げる。呼吸と体が連動し、同時にひふみの歌(一二三祝詞)と行えること。

 

注意点:必ず頭上で手を交差させる。 後ろ足が曲がらないように意識する。体を剃らせたとき目線が力強く上後方にいく。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, fingers, wrists, elbow, collar bone, Neck, cervical vertebrae, throat, shoulder, abdomen, back, legs, knees, thigh, ankles, heel, bottom of feet, Achilles tendon, toes, 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), 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: Eyes, throat, fingers, wrists, chest, neck, elbows, shoulders, knees, pelvic area, back.

Improves: Eyes, Hiatus hernia, inguinal hernia, tension in diaphragm, kidneys, 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. With breath in, step forward with the left leg, bending the left knee and stretching the right leg to extend straight, pointing the hand seal straight forward driving your body forward.  With inhale, bend the body backwards, and create tight fists with palm side facing forward and pull them back passing the hip, squeezing fists and both shoulder blades to open chest. At the same time warp the upper body back ward and open chest with face looking up, with strength, roll the eyes to gaze upward and over to the back. Shift the weight to front leg to restore the balance and hop the left leg alongside with the right leg, bringing together both hands above the head.  Switch the grip of the hand seal, with the exhale, step forward with the right leg and repeat opposite form.

Goal: bend the front knee until the knee hide the toes. Breathing and the body movement should occur simultaneously at the same time together with the HIFUMI NORITO chant (spiritual numeral chant).

Note: Always switch the grip of the hand seal above the head. Take care not to bend the back leg. Make sure to gaze upward and over to the back with strength.

 

12.水鳥の型 ウォーターバードフォーム

MIZUDORI NOKATA “Water bird form”

 

補強と解放部位:指、手首、肘、首、肩、背筋、脊柱(背骨)、胸部、脇腹、足、膝、腿、股関節、腹部、腹筋、臀部、腸骨筋、腸腰筋: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)、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、首、背中、足、足首、膝、太もも、つま先、股関節、腹部、脇腹、腰、胸部、臀部:の痛み。頭蓋骨の調整、第一頸椎、後頭骨と蝶形骨の解放、食道裂孔ヘルニア、下半身の強化、腸腰筋や腸骨筋等を含む深層筋強化、背骨と骨盤の配置、呼吸力促進、心肺機能、甲状腺機能: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。

両足を並行に開き、左足を45度に開く。左膝を前屈させ、頭上で印の先が山の頂上を表現した姿勢のままで、息を吐きながらおでこが前屈した膝に触るように身体を曲げる。その後、頭をつけた状態で膝をまっすぐに伸ばし一呼吸した後、息を吸いながら、初めの姿勢に戻る。左足を並行に戻して、右足を45度に開き今度は右に同じ動作を行う。中心に戻した後、印を胸に戻す。

目標:伸ばした後の膝に頭がつくように目指す。

 

注意点:頭を膝につけたときに腕が曲がら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, neck, abdomen, chest, ribs, back, legs, knees, thighs, ankles, heel, bottom of feet, Achilles tendon, 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), Gallbladder Meridian of Foot-Shaoyang (Gallbladder 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, knees, pelvic area, back, chest, throat, neck.

Improves: Cranial alignment, atlas and occiput, sphenoid release, Hiatus hernia, inguinal hernia, tension in diaphragm, spinal and pelvic alignment, kidneys, thyroid gland, 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. 

 

Open the legs to parallel stance and position the left foot to be at 45-degrees angle. while exhaling, bend the left knee and bring the forehead down to the left knee while the hand seal is remaining at the pointed form. Straighten the knee while the forehead is still attached and take one breath, inhale and go back in to the first position. Go back to standing with feet parallel to each other, open the right foot to 45 degree and repeat form on the opposite side.  After coming back to a center, bring the hand seal back to the chest.

 

 

Goal: Flush the forehead to the bent knee. 

Note: take care not to bend the elbow, especially when the forehead flushes with the knee.

 

 

 

 

 

13.天地の型 ヘブンアースフォーム 

TENCHI NO KATA“Heaven earth form”

 

補強と解放部位:目、肩、首、頸椎、背筋、脊柱(背骨)、脇腹、足、足首、膝、腿、股関節、腹筋、腰、臀部、腸骨筋、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

 

主な経絡:手の太陽小腸経(小腸経の経絡)、足の太陽膀胱経(膀胱経の経絡)、 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)、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: 目、首、背中、足、足首、膝、太もも、腰、股関節、腹部、脇腹、胸部、臀部:の痛み。下半身の強化、腸腰筋や腸骨筋等を含む深層筋強化、腰の可動域、生殖器官、呼吸力、目:の改善。

両足を45度に開き広く立ち、両腕を地面に平行になるように体の横で開き肘を真っ直ぐに固める。息を吐きながら左足を前屈させて両腕を開いたまま身体を左に傾けて、左手が左足の内踝(うちくるぶし)の前に持っていき、右手は天を指す姿勢をとる。開いた手のひらは正面に面して配置し、視線は右手を通して、空の高いところに固定する。一呼吸して上半身を中心の正中線に戻し、両手を地面に平行になるように開き肘を真っ直ぐに固める。息を吐きながら右に同じ動作を行う。

目標:型の決めで両腕が真っ直ぐに直角になるように目指す。

 

注意点:目線が落ちないようにすること、肘が曲がらないように心がける。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, neck, cervical vertebrae, shoulders, abdomen, ribs, back, thorasic, legs, knees, thighs, ankles, groin, glutes, iliacus, psoas.

 

Meridians: Releasing and toning Ki and circulation on: Small intestine meridian of Hand Tai-yang(Small intestine meridian), Bladder meridian of foot-Taiyang (Bladder meridian), Gallbladder Meridian of Foot-Shaoyang (Gallbladder 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: Eyes, neck, back, legs, ankles, knee, thighs, abdomen, ribs, chest, glutes, back, low back. 

Improves: Eyes, respiratory function, lower body strength, hip range of motion, reproductive health, psoas and iliacus strength.

 

Stand widely with the feet position on 45degree angle, raise and open both arms to the side parallel to the ground and lock the elbows. Exhale and bend the left knee bring your body down while maintaining the open arms bring the left arm to the left inner side of ankle (medial malleolus) creating vertical angles to the ground, right hand pointing to sky. Both palms facing forward, eyes gazing through the right hand to the sky. Take one breath, bringing back the upper body to the center axis, open both arms to the side parallel to the ground and lock the elbows. Breathe out and repeat form on opposite side.

 

Goal: At the pause of the form, arms should be straight and vertical to the ground.

Note: Keep the eyes gazing up, keep from bending the elbow. 

 
 

14.献身の型  ボディーオファアリングフォーム

   KENSHIN NO KATA (Body Offering Form) 

 

補強と解放部位:目、首、背筋、脊柱(背骨)、胸、足、足首、膝、腿、股関節、腰、腹筋、臀部、腸骨筋、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

 

主な経絡:手の太陽小腸経(小腸経の経絡)、足の太陽膀胱経(膀胱経の経絡)、足の陽明胃経(胃経の経絡)、足の少陽胆経(胆嚢経の経絡)、足の少陰腎経(腎経の経絡)、足の厥陰肝経(肝経の経絡)、足の太陰脾経(脾経の経絡)、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: 目、首、肩、背中、足、足首、膝、太もも、腰、股関節、腹部、脇腹、胸部、臀部:の痛み。下半身の強化、前立腺、子宮、卵巣の血流、腸腰筋や腸骨筋等を含む深層筋強化、呼吸力促進、目:の改善。

 

両足を45度に開き広く立ち、両腕を地面に平行になるように体の前に突き出し肘を真っ直ぐに固め、手のひらは上を向ける。息を吐きながら膝を曲げて体の正中線を真っ直ぐ直角に保ったまま姿勢を落とし、同時に両腕の肘が曲がらないように固めた状態で真っ直ぐ伸ばしながら手が頭上より高くなるように配置する。足を開いた状態でできるだけ深くしゃがみこんだ姿勢で腕を高く掲げそこで停止し目線は力強く上をみる。息を吐きながら、両腕を頭上に掲げたまま元の姿勢に立ちあがる。息を吸いながら手のひらが後ろに向くまで身体を後屈させ、視線も後ろが見えるまで上後方に固定する。曲がりきったところで体を正中線に戻しながら両腕が横を通過するようにして腰の位置にもどす。

目標:呼吸と連動しながら上半身は腕を真っ直ぐに高く、下半身はしゃがみこみを低く決めることを目指す。

注意点:膝が内向きに曲がらないようにし、肘を固定することで、腕が真っ直ぐになるよう意識する.目線を力強く保つ。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, neck, back, chest, legs, ankles, knees, thighs, low back, abdomen, groin, glutes, iliacus, psoas.

 

Meridians: Releasing and toning Ki and circulation on: Small intestine meridian of Hand Tai-yang(Small intestine meridian), Bladder meridian of foot-Taiyang (Bladder meridian), Stomach Meridian of Foot- Yangming (Stomach Meridian), Gallbladder Meridian of Foot-Shaoyang (Gallbladder Meridian), Kidney meridian of Foot-Shayin (Kidney meridian), Liver Meridian of Foot-Jueyin (Liver Meridian), Spleen Meridian of Foot-Taiyin (Spleen 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: Eyes, neck, back, legs, ankles, knee, thighs, chest, glutes, back, low back. 

Improves: Eyes, respiratory function, lower body strength, hip range of motion, prostate, uterus, blood circulation of ovary psoas and iliacus strength.

 

 

Stand widely with the feet position on 45degree angle, put both arms by in front of the body parallel to the ground, locking the elbows with palms facing up. While exhaling, bend the knees down and lower the body, keeping the body axis straight and vertical to the ground, at the same time rising both arms to be above the head locking the elbows to keep the arms straight. Squatting deeply with the feet wide apart, stay pause maintaining the position with eyes gazing above. While exhaling, elevate the body back to standing position, keeping both arms straight forward with hands above the head. With the inhale, bend the body back ward until the palm faces toward the back, keeping the eyes to gaze upward and over so back ground can be visible.  From the full bend position bring the body back to the center axis while letting the arms pass by the side to bring them back to hips. 

 

Goal: Simultaneously with the breath, work the form to keeping the arms straight and higher while directing the lower half of the body to go lower

Note: Take care so the knees do not bend inward, and always lock the elbows to keep the arms straight. Keep the gaze strong.

 

15.沈み込み拝み手の型 シンキングプレヤーフォーム

SHIZUMIKOMI OGAMITE NO KATA (Sinking prayer form)

 

補強と解放部位:手首、足、足首、膝、腿、背中、腰、股関節、臀部、腸骨筋、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

 

主な経絡:手の少陽三焦経(三焦経の経絡) 、足の太陽膀胱経(膀胱経の経絡)、足の陽明胃経(胃経の経絡)、足の少陽胆経(胆嚢経の経絡)、足の少陰腎経(腎経の経絡)、足の厥陰肝経(肝経の経絡)、足の太陰脾経(脾経の経絡)、督脈(後正中線の経絡)、 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: 手首、足、足首、膝、太もも、腰、股関節、腹部、臀部:の痛み。

下半身の強化、股関節の可動域、腸腰筋や腸骨筋等を含む深層筋強化、胃腸機能、便秘、生理不調、子宮筋腫、排尿と前立腺の状態、子宮卵巣の血流、インポテンツ、不妊:の改善

肩幅に足を開き、胸元で手を合わせ合掌の姿勢をとる、そのまま息を吐きながら背中を真っ直ぐに保ちつつしゃがみ込んで両肘を貼り、両膝の内側に固定する。呼吸をしながら肘で片方の膝に圧力をかけその方向に身体を委ねる。同じ動作を左右均等に行う。

目標:正中線を立て顎も引くこと。

 

注意点:かかとが上がらないこと。背中を真っ直ぐに保つこと。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Wrists, legs, ankles, knees, thighs, back, glutes, low back, groin, glutes, iliacus, psoas.

 

Meridians: Releasing and toning Ki and circulation on: Triple Burner Meridian of Hand Shaoyang (Triple Burner Meridian), Bladder meridian of foot-Taiyang (Bladder meridian), Stomach Meridian of Foot- Yangming (Stomach Meridian), Gallbladder Meridian of Foot-Shaoyang (Gallbladder Meridian), Kidney meridian of Foot-Shayin (Kidney meridian), Liver Meridian of Foot-Jueyin (Liver Meridian), Spleen Meridian of Foot-Taiyin (Spleen Meridian),Governor Vessel (meridian on the back at the center line on the spine), Girdle Vessel (meridian that goes around waist)

 

Indication: Pain of the: Wrists, legs, ankles, knees, thighs, low back, glutes, low back, abdomen, groin.

Improves: lower body strength, groin range of motion, psoas and iliacus strength, digestive function, constipation, menstrual disorder, endometriosis, urination and prostate conditions, impotent, infertility. 

 

Stand with feet shoulder width apart. Putting hands together to form prayer form by the chest, while exhaling, squat down with the back straight and vertical to the ground, open both elbows and place them in between the knees. With each breath, push and apply pressure to one of the knee, putting weight and leaning toward the respective side. Repeat same movement on the opposite side.

 

Goal: Keep body’s center axis straight and keep the chin tucked. 

Note: Take care not to raise the heel. Keep the back straight.