床上の型 YUKA UE NO KATA   “Floor forms”

16:坐法六種 シックスシティングフォームス

ZAHO ROKUSHU “Six sitting forms”

 

補強と解放部位:足指、足の甲、足首、スネ、膝、太もも、股関節、腰、背中、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: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: 足の指、足底、足首、スネ、膝、太もも、腰周り、股関節、腰、鼠蹊部、腹部、脇腹、臀部:の痛み。

 

下半身の強化、鼠蹊部や股関節、膝の可動域、腸腰筋や腸骨筋等の深層筋強化、痔、頻尿、月経障害、不妊症、子宮筋腫を含む女性系の疾患、排尿障害、前立腺肥大、インポテンツ、子宮卵巣の血流促進。“しゃがめない”現代人と子供の下半身の身体機能:の改善。

しゃがみ、跪座(きざ)、正座、胡坐(あぐら)、立て膝、横座りの6種の坐法を、床に手を突かずに一呼吸ずつの拍子で連動させる。まず、両足の踝をつけた状態でかかとを上げずに足を床にぴったりとつけた状態でしゃがみ、きざ、正座、そしてきざに戻り、そしてしゃがみ、あぐら、左立て膝、左横座り、正座、きざ、正座、そこから右横座り、右立て膝、あぐら、右立て膝、右横座り、正座、きざ、正座、左横座り、左立て膝、あぐらの順番で元に戻る。

目標:背中と体の正中線を真っ直ぐに保ちつつ一連の坐法ができること。

 

注意点:かかとが上がらないこと。背中を真っ直ぐに保ち、型の最中手を床につかないこと。

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

 

Meridians: Releasing and toning Ki and circulation on: 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: Toes, bottom of feet, planter fascia, ankles, shins, knees, thighs, hip, hip joint, groin, low back, glutes, abdomen, ribs.

Improves: lower body strength, hip joint and groin, knee range of motion, psoas and iliacus strength, hemorrhoids, frequent urination, menstrual disorder, infertility, endometriosis and other female disorders, urination difficulty and prostate conditions, impotent, ovary and uterus blood circulation, lower body function of the people who cannot squat down.

 

 

With each breath, shift through 6 ways of sitting forms consisted of SHAGAMI (Squatting), KIZA (sitting with legs bent beneath one folding the toe), SEIZA (Japanese formal sitting with legs bent beneath one), AGURA (sitting cross-legged), TATEHIZA (sit with one knee drawn up), and YOKOZUWARI (sitting with legs out to one side) without touch the hands to the floor.

First, Shagami with feet flat on the floor without popping up both heels, then go in to the sequence of Kiza, Seiza, back to Kiza, then back to Shagami, then Agura, left Tatehiza, left Yokozuwari, Seiza, Kiza, Seiza, then right Yokozuwari, right Tatehiza, Agura, right Tatehiza, right Yokozuwari, Seiza, Kiza, Seiza, left Yokozuwari, left Tatehiza, finally going back to Agura.

 

Goal: Keep back and body’s center axis straight while going through the sitting forms.

Note: Take care not to raise the heel. Keep the back straight, do not touch the floor with the hands.

 
 

17:猫の型 (Cat form)

補強と解放部位:目、舌、喉、顎関節、第一頸椎、後頭骨、蝶形骨、その他の頭蓋骨、首、胸椎、手首、肘、足、膝、腰、背中、腹部、腹筋、臀部:の筋肉と深層筋、筋膜、経絡とその可動域

 

主な経絡: 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:手首、目、肘、首、舌、喉、顎、背中、腰、腰、腹部、脇腹、胸部:の痛み。白内障などの目の疾患、目の健康、喉、食道、気管支、横隔膜の解放、消化系、腸の機能、大腸、頭蓋骨の配置、頭痛:の改善

四つん這いになり、息を吸い込み背中と首を下に丸めて視線は臍(へそ)に向け、一呼吸する。呼吸を吐きながら背中を伸ばし、上を向いて視線も力強く上に向け、顎を強く開き舌は下に向かって強く伸ばす。

目標: 舌を下に向かって細く長くとがらせること。視線が完全に上を見ること。

 

注意点:目の力を抜いたり、視線を落とさないように意識する。前に向かって舌を出さないようにすること。目と舌の力が抜け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: Eye, tongue, throat, mandible joint, atlas and occiput, sphenoid and other cranial bone, neck, thoracic, wrists, elbow, legs, knees, low back, back, abdomen. 

 

Meridians: Releasing and toning Ki and circulation on: 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: Wrists, eye, tongue, throat, jaw, wrists, elbow, legs, knees, neck, low back, back, chest, abdomen.

 

Improves: Eye conditions such as cataracts, eye health, throat, esophagus, bronchi, release diaphragm, gastro intestinal, intestinal function, colon, cranium alignment, head ache.

 

Get on the hands and knees, while breathing in, curb the back and neck, gaze at the belly button and take one breath. While breathing out, straighten the back and lift the head up wards gazing strongly upwards, opening the jaw and stick the tongue out stretching it down wards.

 

Goal: Stick the tongue out down wards squeeze and make pointy shape. Gaze should be upwards.

Note: Take care not to relax or take the gaze off.  Do not stick the tongue out toward front. Keep powerful eyes and tongue position.

 

18:正中線前屈  アクシスフォワードフォールド SERICHUSEN ZENKUTSU (Axis forward fold)

補強と解放部位:足裏、足首、スネ、ふくらはぎ、膝、腿(前部後部と内側外側)、股関節、腰、背中、腹部、腹筋、臀部、腸骨筋、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

主な経絡: 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:足底、足首、スネ、膝、腿(前部、後部)、腰、股関節、腰、鼠蹊部、腹部、胸部、臀部:の痛み。下半身の強化、股関節と鼠蹊部可動域、膝可動域、腸腰筋や腸骨筋等の深層筋強化、腹筋強化、前立腺肥大、子宮筋腫を含む女性系の疾患、前立腺肥大、子宮卵巣の血流促進。通常の前屈での柔軟性向上:の改善。

両くるぶしが付くように足を伸ばし、かかとが床から離れるまで膝を固める。背中をまっすぐに保ったまま上半身を前に前屈する。足先は上を指し爪先は反る。

目標: 背中を真っ直ぐ保ったまま前に前屈ができ、最終的には両足と上半身が平行になり密着すること。

 

注意点:かかとが床につかないように意識する。背中が曲がらないように前屈する。反動をつけない。型の間で手の位置を変える。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Sole of feet, ankles, shin, calf, knees, thighs (front, back and medial, lateral), abdomen, groin, low back, back, glutes, iliacus, psoas.

 

Meridians: Releasing and toning Ki and circulation on: 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: Sole of feet, ankles, shin, calf, knees, thighs (front, back and medial, lateral), abdomen, lower abdomen (iliacus, psoas) groin, low back, back, glutes. 

Improves: lower body strength, hip joint and groin, abdomen, knee range of motion, psoas and iliacus strength, hemorrhoids, frequent urination, menstrual disorder, infertility, endometriosis and other female disorders, urination difficulty and prostate conditions, impotent, ovary and uterus blood circulation, forward folding ability.

 

Extend both legs flushing the inner ankle locking the knees straight so the heel is not touching the ground. Fold the body forward while keeping the back straight. Feet pointing upward with the toes turned over.

 

Goal: Keep back and body’s center axis straight while folding forward, goal is to get body and legs parallel and flushed to each other.

Note: Take care the heels are left off of ground. Keep the back straight, do not rock to recoil. Switch the position of the hands in between the form.

 

19:正中線開脚 アクシススプリット

SEICHUSEN KAIKYAKU (Axis Splits)

補強と解放部位:足裏、足首、スネ、ふくらはぎ、膝、腿(内側、後部)、股関節、腰、背中、腹部、腹筋、臀部、腸骨筋、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

主な経絡: 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:足底、足首、スネ、膝、腿(内側、後部)、腰、股関節、腰、鼠蹊部、腹部、下腹部(腸骨筋と腸腰筋)、臀部:の痛み。下半身の強化、腸腰筋や腸骨筋等の深層筋強化、腹筋強化、膝の可動域、前立腺肥大、痔、頻尿、排尿困難、月経障害、子宮筋腫を含む女性系の疾患、不妊症、前立腺肥大、子宮卵巣の血流促進。通常開脚での柔軟性向上:の改善。

かかとが床から離れるまで膝を固めた状態で開脚する。背中をまっすぐに保ったまま上半身を前に前屈する。足先は上を指し爪先は反る。

目標: 背中を真っ直ぐ正中線を保ったまま前に前屈ができ、最終的には上半身が平行の状態で床に付くこと

 

注意点:かかとが床につかないように意識する。背中が曲がらないように前屈する。反動をつけない。型の間で手の位置を変える。

  

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Sole of feet, ankles, shin, calf, knees, thighs (medial, posterior), abdomen, groin, low back, back, glutes, iliacus, psoas.

      

Meridians: Releasing and toning Ki and circulation on: 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: Sole of feet, ankles, shin, calf, knees, thighs (front, back and medial, lateral), abdomen, lower abdomen (iliacus, psoas), groin, low back, back, glutes. 

Improves: lower body strength, hip joint and groin, abdomen, knee range of motion, psoas and iliacus strength, hemorrhoids, frequent urination, menstrual disorder, infertility, endometriosis and other female disorders, urination difficulty and prostate conditions, impotent, ovary and uterus blood circulation, forward splitting ability.

Split both legs widely locking the knees straight so the heel is not touching the ground. Fold the body forward while keeping the back straight. Feet pointing upward with the toes turned over.

 

 

Goal: Keep back and body’s center axis straight while folding forward, goal is to get body parallel touching the floor.

Note: Take care the heels are left off of ground. Keep the back straight, do not rock to recoil. Switch the position of the hands in between the form.

  

 

20:斜め正中線前屈  オブリークアクシスティルト

NANAME SEICHUSEN ZENKUTSU (Oblique axis tilt)

補強と解放部位:足裏、足首、スネ、ふくらはぎ、膝、腿(内側、後部)、股関節、腰、背中、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: 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:足底、足首、スネ、膝、太もも(内側、後部)、腰、股関節、腰、鼠蹊部、腹部、脇腹、胸部、臀部:の痛み。下半身の強化、腸腰筋や腸骨筋強化、腹筋強化、前立腺肥大、子宮筋腫を含む女性系の疾患、前立腺肥大、子宮卵巣の血流促進。通常の前屈での柔軟性向上:の改善。

かかとが床から離れるまで膝を固めた状態で開脚する。もう片方の足は膝を折って半分あぐら座りにする。延ばした足の方に腰を向けて、その方向に腰を入れる。背中をまっすぐに保ったまま上半身を延ばした足の方に前屈する。足先は上を指し爪先は反る。

目標: 背中を真っ直ぐ保ったまま前に前屈ができ、最終的には上半身と足が平行の状態になること。

 

注意点:延びた足のかかとが床につかないように意識する。背中が曲がらないように前屈する。反動をつけない。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Sole of feet, ankles, shin, calf, knees, thighs (medial, posterior), abdomen, groin, low back, back, glutes, iliacus, psoas.

Meridians: Releasing and toning Ki and circulation on: 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: Sole of feet, ankles, shin, calf, knees, thighs (front, back and medial, lateral), abdomen, lower abdomen (iliacus, psoas), groin, low back, back, glutes. 

Improves: lower body strength, hip joint and groin, abdomen, knee range of motion, psoas and iliacus strength, hemorrhoids, frequent urination, menstrual disorder, infertility, endometriosis and other female disorders, urination difficulty and prostate conditions, impotent, ovary and uterus blood circulation, forward splitting ability.

 

Indication: Pain of the: Sole of feet, ankles, shin, calf, knees, thighs (front, back and medial, lateral), abdomen, lower abdomen (iliacus, psoas), groin, low back, back, glutes. 

Improves: lower body strength, hip joint and groin, abdomen, knee range of motion, psoas and iliacus strength, hemorrhoids, frequent urination, menstrual disorder, infertility, endometriosis and other female disorders, urination difficulty and prostate conditions, impotent, ovary and uterus blood circulation, forward splitting ability.

 

 

Split both legs widely locking the knees straight so the heel is not touching the ground. Bend the knee on the other leg forming the half AGURA sitting form. Turn hips toward direction of extended legs and lock your hips. Fold the body toward extended leg while keeping the back straight. Feet pointing upward with the toes turned over.

 

Goal: Keep back and body’s center axis straight while folding forward, goal is to get body and the leg parallel flushed to each other.

Note: Take care the heel on the extended leg is left off of ground. Keep the back straight, do not rock to recoil. 

 

21:肩立ち鋤(すき)の型 ショルダースタンスプロウフォーム 

KATATACHI SUKI NO KATA (Shoulder Stance plow form)

補強と解放部位:喉、首、肩、背中、腰、背中、腹筋、臀部:の筋肉と深層筋、筋膜、経絡とその可動域

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective:   Throat, neck, thoracic, low back, back, abdomen, glutes. 

 

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:首、喉、背中、腰、腹部、胸部:の痛み。喉、呼吸器強化、横隔膜の解放、甲状腺、消化系、腸の機能:改善。

横になった姿勢から体を上に直角に伸ばし、足を伸ばした肩立ちの姿勢をとる。息を吐きながら頭の方へ足を延ばしたまま落とし、つま先を頭上の床に着地させ、鋤(すき)の型を作る。 つま先はしっかりと反らせて床につき、目線は臍に向ける。型を解くときは足を真っ直ぐに保ったまま、背中の上部から腰へと順番に床に戻し、足を真っ直ぐに保ちつつ床に下ろす。

目標: 肩立ちの姿勢から全ての動作を通して足を曲げないで終了する。常に足の指を反る。

 

注意点:常に顎をひき首が上を向かないように注意する。爪先から意識が抜けないようにする。

 

 

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective:   Throat, neck, thoracic, low back, back, abdomen, glutes. 

 

 

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: Neck, throat, low back, back, chest. 

 

Improves: Throat, respiratory system, diaphragm, thyroid, digestive organs, intestinal health. esophagus, bronchi, release diaphragm, gastro intestinal function.

 

Left off the leg vertically from the laying position extending the legs in shoulder stance. While exhaling, bring the feet over the head keeping the legs straight, toes touching the floor above the head to form Plow form. Toes need to be turned over to attach with the floor, eyes gazing the belly button. When undoing the form, lift the legs keeping them straight and back to the floor in back to hip sequence, still keeping legs straight and lay the legs back down at the end.

 

Goal: From the shoulder stance, Do Not bend the legs throughout the movement

Note: Make sure to keep the chin tucked in so the head does not look up. Keep the mind on the toes.

 

22:後屈の型      バックベンドフォーム 

KOUKUTSU NO KATA   (Back Bend Form)

 

補強と解放部位:目、首、肩、喉、背中、頸椎、腹部、腰、臀部: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)、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)、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、喉、肩、背中、腰、腹部、膝、足首:の痛み。背面筋力全域の強化、前面筋全域の硬直、体の歪み、呼吸器機能、横隔膜、喉、食道、気管支、甲状腺、消化器、冷え性、むくみ、生理痛、新陳代謝、腸機能:の改善

 

床に横になった状態で、両手の指を足の方向に向けた状態で耳の横におき、両足は内股の状態で準備する。大きく息を吐き出し、次に息を大きく吸い込みつつ体を上昇させ後屈させて半円をつくる。頭を床から離して視線も力強く床を見て目を絞る。

 

目標:頭と床間の距離が増すこと。型の最中深く呼吸ができること。

 

注意点:呼吸を止めないこと。目線が床から動かないこと。

 

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Eyes, neck, shoulders, throat, back, thoracic, low back, abdomen, 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), 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, throat, shoulders, back, low back, chest, abdomen, knees, ankles. 

 

Improves: Entire posterior (back side) muscle strength, entire anterior muscle release, structural contortion,respiratory system, diaphragm, thyroid, esophagus, bronchi, coldness, edema, menstrual difficulty, body metabolism, gastro intestinal function.

 

From the lying position, place the hands next to ears with the fingers pointed towards the toes, set the feet parallel or slightly inward.  Exhale followed by the deep inhalation, left the body off the ground, bending the back to create the arch.  Lift the head off of the ground and  strongly gaze the ground to squeeze eyes.

Goal: To increase the distance between the head and the floor. To be able to deep breath during the form.

Note: Do not stop breath. Fix the gaze on the floor.

 

23:膝脇入れ込み (Knee axilla Tuck) 

 

補強と解放部位: 指、膝、背中、腹部、腰、股関節、臀部:の筋肉と深層筋、筋膜、経絡とその可動域

主な経絡: 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) においた氣の流れ改善と氣の補足

効果:指、膝、股関節:の痛み。前立腺異常、痔、生理痛、便秘、腸腰筋の緊張。

床に横になり、膝(ひざ)を曲げ、膝下で指を束ねて足を引き込み、膝が脇の下に入るように保ち、両手と束ねた指だけに力を入れて呼吸を行う。常時顎を引いて首が地面に接地した状態を保つ。曲げている足の足先を伸ばし、爪先は反る。

目標:膝が脇の下に入ること。

 

注意点:常に顎を引いて首が上を向かないこと。手と指に力を入れること。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Fingers, knees, back, abdomen, low back, groin, glutes.

 

Meridians: Releasing and toning Ki and circulation on: 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).

 

Indication: Pain of the: Fingers, knees, low back, groin. 

 

Improves: prostate problems, hemorrhoid, menstrual cramp, constipation, tension in psoas.

 

From the lying position, bring up one leg to front of the body, bend knee and with fingers of both hands tied, pull the knee in to the armpit and breathe while putting strength only in the hands and fingers. Throughout the form, keep the chin tucked so the neck remains flat on the ground. Foot of the bend leg is stretched straight, with toes curled backwards. 

 

Goal: To tuck the knee under arm pit.

Note: Keep chin tucked in so the head does not look up. Put pressure only in the hands and fingers.

 

24:膝抱え込み  ニーブレイシング 

HIZA KAKAEKOMI (Knee bracing)

 

補強と解放部位:膝、背中、腹部、腰、股関節、臀部:の筋肉と深層筋、筋膜、経絡とその可動域

主な経絡: 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) においた氣の流れ改善と氣の補足

効果:膝、腰、股関節:の痛み。前立腺異常、膀胱、痔、生理痛、便秘、腸腰筋の緊張:の改善。

床に横になり、両膝(ひざ)を曲げ、腕を使って両膝を抱え込む。膝を引き込む時、背骨をリラックスさせて脊柱一つ一つを地面につけていき、常時顎を引いて首が地面に接地した状態を保つ。足の足先を伸ばし、爪先は反る。

目標:両膝が胸につくこと。

 

注意点:常に顎を引いて首が上を向かないこと。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Knees, back, abdomen, low back, groin, glutes.

 

Meridians: Releasing and toning Ki and circulation on: 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).

Indication: Pain of the: knees, low back, groin.

 

Improves: prostate problems, bladder, hemorrhoid, menstrual cramp, constipation, tension in psoas.

From the lying position, bring up both knees and brace them using both arms. With the pull on to the knees, relax the spine to get each vertebra to lie to the floor.  Throughout the form, keep the chin tucked so the neck remains flat on the ground. Both feet are stretched straight, with toes curled backwards. 

 

Goal: Both knees touch the chest.

Note: Keep chin tucked in so the head does not look up.

 

25:歩空法 スカイウォーカー

HOKUU HO   (Sky walker)

 

補強と解放部位: 足指、足先、足首、膝、腹筋、腰、背中、鼠蹊部、臀部、腸腰筋:の筋肉と深層筋、筋膜、経絡とその可動域

主な経絡: 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:足底(足底筋膜)、足首、膝、腹部、背中、腰、臀部、鼠蹊部、下腹部:の痛み。

腹筋、腸骨筋、腸腰筋筋力、下腹部の血流、前立腺、膀胱、痔、生理痛、便秘:改善。

床に横になり、膝(ひざ)を曲げて片足を上げ、その足の足先を伸ばし、爪先は反らす。伸ばしている足の膝は固めて足首を曲げて足先を直角にし、同じく爪先は反らせる 。この動作を呼吸とともに連動させ、背骨をリラックスさせて脊柱一つ一つを地面につけ状態で、常時顎を引いて首が地面に接地した状態を保つ。

目標:足先まで型が決まること。

 

注意点:常に顎を引いて首が上を向かないこと。

Strengthening and releasing: Major muscle and inner muscle, fascia, meridians, and range of motion of the respective: Toes, feet, ankles, Knees, abdomen, back, low back, groin, glutes, psoas.

 

 

Meridians: Releasing and toning Ki and circulation on: 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: Sole of feet (Planter fascia), ankles, knees, abdomen, lower abdomen, back, low back, groin, glutes. 

 

Improves: Abdominal muscle strength, iliacus, psoas strength, blood circulation on lower abdomen, prostate problems, bladder, hemorrhoid, menstrual cramp, constipation.

 

 

From the lying position, bring up one leg by bending knee and have the foot stretched straight, with toes curled backwards. Lock the knee on the extended leg, bend the ankles to form angle with the foot thrust the heel out. With the proper rhythm of breath simultaneously, alternate this movement with the opposite side. Throughout the form, relax the spine to get each vertebra to lie to the floor, keep the chin tucked so the neck remains flat on the ground. 

 

 

 

Goal: Focus on the form all the way to tip of the toe.

Note: Keep chin tucked in so the head 

 

26:脊柱解放の型 スパイナル リリース フォーム 

SEKICHU KAIHOU NO KATA  (spinal release form)

 

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)全てと臀部:の筋肉と深層筋、筋膜、経絡とその関節の可動域

 

主な経絡:督脈(後正中線の経絡)、足の少陽胆経(胆嚢経の経絡)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、肘、首、肩、胸、腰、肋骨間、背中、臀部、腰: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、三半規管、手足の痺れ、前立腺異常、便秘、生理困難:の改善

横になった体制から手を広げて床で安定する姿勢を作る。片足を真っ直ぐに上に伸ばし、直線を保ちつつ膝を固め反対側の地面につけて体の軸を捻る(ねじる)。首は足と反対側に向けて視線は力強く地面を見て視線を絞るようにする。

目標:足を真っ直ぐに保ちつつ地面につけ、反対側の地面に顔の側面がつくこと。

 

注意:膝を真っ直ぐ固め、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, whole spine through neck, back and low back, glutes. 

 

Meridians: Releasing and toning Ki and circulation on: Governor Vessel (meridian on the back at the center line on the spine), Gallbladder Meridian of Foot-Shao yang (Gallbladder Meridian), Girdle Vessel (meridian that goes around waist).

 

 

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

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

 

From the lying position, spread arms apart as to create stability. left one leg upwards locking the knee to keep straight, bringing the leg over to touch the ground on the opposite side of the body. Turn the neck to the opposite side of where the leg is, strongly gaze the ground to create squeeze in the eyes. 

 

 

Goal: Keep the leg straight while touching the ground, side of the face should be flush to the ground on the opposite side.

Note: Lock the knee straight, keeping the gaze strong. 

 

27:仏の型 セイント フォーム

HOTOKE NO KATA (Saint Form)

 

解放部位:全ての筋肉と深層筋、筋膜、経絡とその可動域

主な経絡:全経絡においた氣の流れ改善と氣の補足

効果:生命波浪の乱れの調整による全五臓(肺、心臓(心包)肝臓、脾臓、腎臓)六腑(大腸、小腸、胃、膀胱、胆嚢、三焦)の調和、および自律神経全域の正常化による全身の体調不調と痛みの改善。

床に横になり顎を引き、両足の内くるぶしを付けて胸に拝み手をおく。呼吸を吐いたと同時に両手両足を脱力させて床に落とす。全身から完全に力を抜き手足の先、体の奥、関節の間で気のめぐりを感じ、まずは「生命の本質」を意識し内なる宇宙に繋がること。そして腹式呼吸を行う。鼻を通して腹式呼吸を行い方の間中継続して意識を呼吸に集中する。

目標: 常に呼吸に意識が行くようにする。

 

注意点:頭の中に考えが過らないようにし、思考がよぎった場合は思考を止めて常に呼吸に意識を戻す事。力を完全に抜く事。

Releasing: All of the major muscle and inner muscle, fascia, meridians, and range of motion.

Meridians: Releasing and toning Ki and circulation on all of the meridians.

Indication: Improves pain and ailment of the whole body, by correcting the vital wave energy, restoring all of the Five Zang (lung, heart (pericardium), liver, spleen, kidneys) and six Fu (large intestine, small intestine, stomach, urinary bladder, gall bladder, triple burner) organs balance, balancing the autonomic nervous system. 

 

Lie down with the chin tucked in, put two ankles together and form praying hand on the chest. With exhale, drop and let go of the hands and the feet to the ground. Relax, feel the Ki circulating in the tips of hands and feet, deep in the body and joints. First of all imagine the “True fundamental of life” and connect to inner universe. Then, engage in abdominal breathing through the nose. Focus on the abdominal breathing throughout the whole time.

 

 

 

Goal: Focus on the abdominal breathing throughout the whole time.

Note: Do not think about anything, if the mind starts to go again, cancel that thought and put the conscious back on breathing, keeping the conscious only on the breath.  Disengage muscles to relax completely. 

 

 

仏の型生〜命の本質と精神統一呼吸法〜

Hotoke no Kata ~true fundamental of Life and Seishin To Itsu meditative breathing~

 

頭のてっぺんから足の先と指先まで意識を集中して、全身の筋肉、筋膜、関節、骨、内臓、脳と脊髄に気の巡りを感じてください。

内臓の内容物や水分の動き、血液の流れ、リンパ液の流れ、体液の流れを感じてください。頭部にある脳の中からその周り、そして背骨の中を通して仙骨まで脳脊髄液で満たされています。この循環も感じてください。

 

Take your mind to top of your head through the toes and hands, muscle, facia, joints, bone internal organs throughout the body, feel the pulsation go through.  Be conscious of the movement of the water and content in the intestines, blood, lymph fluid and body fluid. Be aware of the circulation of cerebral vascular fluid in the head through the spine to the sacrum. Feel the circulation.   

 

 

ミクロレベルで体を見ると、あなたの体は地球一周分の細静脈と細動脈の血管の束であり、その中を血液細胞が一粒ずつ並んで流れています。その血球が通りやすくなるように細い血管の緊張を解いて拡張させることを意識してください。そしてその毛管の横にはリンパ管がありその中をリンパ液が流れています。また、全身を作る48兆個の細胞の間を細胞外液が流れています。

In the microscopic level, your body contain a bundle of the tiny capillary artery and vain that has enough length to go around the earth’s surface, which the red blood cell lines up in single file with in the capillaries.  When the blood circulation is not able to pass through these capillaries, inflammation develops in attempt dilate and widen the blood capillary to restore circulation. Body may send pain signals to your brain and even load up the area with many white cell to clean up the stagnant materials. So the chronic pain is not a structural defect but more of inflammation coming from stagnation. This is the true nature of the pain.  Understand that consciously relaxing and dilating the capillary so the red blood cells can pass through with more ease that will result in less pain and more health and more comfortable living.  Lymphatic fluid circulates alongside of veins. Also, the extracellular fluid circulates in between the 48 trillion cells that consist the body.

 

 

更に極微レベルでは、細胞はほとんどが水でできていますが、その細胞骨格はまるでタンポポの種のようにマトリックス状になったタンパク質でできていて外側が細胞の壁(細胞壁)になっておりその隙間を細胞内液と細胞外液が出たり入ったりしています。細胞の中の細胞骨格のタンパク質の中にも水分が含まれています。

In the microscopic level, cell is made up of mostly water, cytoskeleton is made of protein particles in a Matrix formation, resembling the shape somewhat like dandelion seed with open area filled with fluid. Even the outer layer known as cell wall is not closed-in structure, but rather an open matrix with many gaps to allow intra cellular fluid and extracellular fluid going in and out. In the microscopic world everything is free flowing and inter changeable, the protein of cytoskeleton contain water as well.

 

In the fundamental level, these cells are made from your blood cell that develops in the intestine. This very well documented phenomenon is called the Intestinal Hematopoiesis, which explains the fact that blood cell are primarily made in the small intestine, along with substitute production in the bone marrow. After the production of blood it differentiates to different body cell, indicating that blood cell and the rest of body cells are not separate beings. They are similar being that are just taking different forms for time being.

 Food from the intestines changes in to blood, then the blood differentiate in to body cell. There is also a reverse, situation when the cell dedifferentiate into blood and blood breaks up and leaves the body. This is the detoxification process originating from catabolic effect that heals (breaks up) the stagnation, unwanted mass, and disease.

 

 

さらに小さい元素レベルで見ると細胞の全ては炭素、窒素、酸素や水素などの元素からできています。この元素は電気の力で結ばれておりその間は全て離れています。なので食べ物を食べたときの同化作用や分解の異化作用により、水と一緒に出たり入ったりして自由に動き回っています。私たちの体は蓄積と分解を繰り返しているので、分子レベルでは常に変化している、まるで実態のないロウソクの火のようなものです。この元素の流れを感じてみてください。

In a more smaller elemental level, the cell is consisted of elements like carbon, nitrogen, oxygen and hydrogen. These element s are bound by the vital electric force and has a gap in between them. Therefore, elements are free moving that can go in and out of place, depending on the anabolic accumulation from eating, and detoxifying catabolic function. So our body is reputedly accumulating and disassembling subjected to constant change just like the insubstantial candle light. Try to feel these elemental flow.

さらに小さい素粒子のレベルでは全ての元素は原子で出来ています。原子は原子核と電子から成っていて、電子は原子核の周りの軌道を回っています。電子と原子核はこれ自体がまるで実態がない雲のようなものです。想像の中で電子をゴルフボール大にすると原子核はバスケットボール程の比較になり、お互いの距離は100キロほど離れていることになります。電子と原子核の間や量子の間は真空で、ここから高次元が広がっています。このがあなたの体の中から永遠に広がる「内なる宇宙」を想像して感じてみてください。

In even smaller elementary particle level, elements are composed of atoms. Atoms are made up of nucleus and electron orbiting around it. The electron and the nucleolus are particles just like a mist of cloud it is almost unsubstantial.  In the imagination, If the electron were to bloom in to the size of golf ball, the nucleolus will be equivalent to the size of the basketball with the 100 kilometers of distance in between them.  The areas in between them are consisted of vacuum that opens the path to the high dimensional metaphysical space. Imagine and feel the  inner universe that opens up from within yourself.

 

内なる宇宙は永遠に広がり、全ての大宇宙と繋がっています。

宇宙はあなたの体の中にも体の外にもあり、むしろあなたの体は宇宙でできています。この宇宙の高次元から発せられる最良の情報波を常に受け取ってください。この内なる宇宙の主であるあなたは永遠の可能性を秘めています。今日が最良の一日なのです。

 

Inner universe expands ever eternally connecting to macrocosm. Cosmos exist in and out of your body, and cosmos is what make your been. Be receptive of the genuine information wave coming from this high dimensional realm. You who are the master of this inner universe host the eternal possibility. 

 

What makes up our life force is information wave energy from this micro universe, and our breath, heart beat and ocean wave’s simultaneous relationship suggest that wave energy from macro cosmos are all in correlation. These energy are earth’s own gravitation, and gravitation force combined  with its revolution and rotation, and another gravity and light energy from the sun, the moon and rest of orbits within and out the galaxy.

 

After the mutual understanding of your life been. Let us now look at what is obstructing these vital life force. The obstructing factor is in your consciousness, It is your unstoppable thought process occupying your mind. This busy mind piles up daily accumulate in your consciousness. it is your deeply embedded thought pattern that manifests as stress which blocks and obstructs the life force. If the life force relating the breathing is inhibited one may have breathing difficulties, if the life force to the heart is obstructed, result is arrhythmia and PVCs. They are basic life force  disturbance.

Therefore, It is essential to tune the life force by removing the thought process from your mind. 

This can be made possible by engaging in HOTOKE NO KATA or Saint Form while doing SEISHIN TO ITSU breathing done just by concentrating on your breathing for 5 minutes. If engaged right, one will feel the immediate Since of ease and relaxation that will last through the whole day. Continue the process every day gradually taking out he blockage one by one.

 

Let’s make a best day out of today....Every day.