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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Rotate the shoulders forward and back ten times. Simple warm-up exercises and light stretches for five or ten minutes maximum should be taisi to get you prepared for class. They should, if possible, reach to junqn floor. A correct stretch is when you take the muscle just to the very point of discomfort and then hold it there while you breathe and relax. Martial arts, as we know them in the Western world, were born out of yoga, which was born out of meditation. For more stretching ideas, I recommend the book “Stretching” by Bob Anderson.

I recommend setting aside thirty minutes or so, in the morning, after work, or in the evening before bed, in order to get the most benefit out of junan taiso. Relax the head and turn it to the right, left, and in complete circles. Evening is also very beneficial because you will not be jknan any additional demands on your muscles, so you can stretch them to the fullest and then give them a chance to recover before the following day.

When the mind is relaxed, reactions times are quicker and more efficient. As 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.

A witty reaction must occur spontaneously. For added resistance raise one leg then alternate. Proper breathing is absolutely vital yaiso making progress in yoga, and plays an important part in our junan taiso. 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 kunan might interfere with the lessons I am about to be taught.


August 20, at 6: Gomukhasana Cow FaceJynan Lion. Use a towel if flexibility is an issue. Begin with circular movements of junaj arms in front direction and back direction to prepare the shoulders.

As a result, the practitioner of yoga develops a calm reaction to stressful situations.

Junan Taiso – Tools to improve junxn flexibility. If the body was viewed from the side it would be moving in a clockwise elliptical motion. The exercises actually form a basis for healthy living by presenting an opportunity to experience the mental and physical aspects of the body in harmony.

Once again execute circular movements, this time grab the first three toes txiso begin to make circular motions moving the entire foot. The ankles and even the individual toes should be rotated regularly. The back has a tendency to bow in the early stages, resist this by pushing forward on taso pelvis as this straightens the back allowing the body to sink further. Repeat the swing, this time however the head is moved on the contrary trying to reach the high knee like a lizard.

Junan Taisō 柔軟体操 – Classical Martial Arts Research Academy

Then you have to be smooth. Taijutsu is something that permeates the body and makes it so strong that it can not lose to anything. This all makes sense now. If your routine emphasizes long stretches, you can relax the stretch just a bit once you have expelled all the air in your lungs, refill them, and then continue stretching the muscle group as you breathe out again — repeating as necessary until you have completed that phase of your routine.

Taijutsu is a method of warfare where you can also fight without weapons. I do this once a day and about 15 minutes before a training session. Baddha Konasana Butterfly Junam. With regards to stretching the major muscle groups to increase elasticity, the essential point to making progress and avoiding injury is to use discomfort as your guide. Hold the foot by the toes and bend them all forwards and backwards ten times.


Once I have finished this, I am ready to go. Before stretching you may want to engage in self-massage to loosen up the major muscle groups. Sit in Seiza No Kamae. You can experiment and discover what has the most benefits for you.

Junan Taiso: The Yoga of Ninjutsu

This site uses Akismet to reduce spam. The following examples serve to illustrate the correlation between the Junan Taiso of Ninjutsu and Yoga.

Sustain the whole body with two hands while forearms are vertical. 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.

Soke has advised Bujinkan students to give certain areas of the body special attention. Push the abdomen forward while keeping thighs vertical while releasing the head and spine backward.

Hiza Koshi No Kushin Waking up the spine and feet. I hope this article has given you some good jumping off points for improving your training. These can be found on other Japanese arts such as aikido, and are distantly related to Chinese qigong chi kung practice.

Rise up, take a wider stand and bend the upper body to backward with straight arms. Indeed many of the poses in the junan taiso are precisely the same as those of traditional Indian yoga schools. Different traditions may have different breathing methods, so this is only a generalized recommendation. Possible sciatic and other back issues that commonly develop as we grow older, and the body slows in its functions, can also be prevented or improved with such methods of stretching.

You are commenting using your WordPress. Holding them with the hands, try touching the taisoo to the toes. Notify me of new comments via email.