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The following exercises are a short sample from the many exercised learned on the courses, they are specifically used to develop breathing, chi and mind/body co-ordination
Breathing exercise
- Starting from a short natural stance, shuffle both your feet outwards - five times, forming a ‘horse riding’ stance, but with the feet pointing outwards at 45° (Shika Dachi); This does not ‘lock’ the chi as a square or Kiba dachi stance would. Fists in front of hips, but forward a few inches. FIG. 1.
- On an inward breath, pull the fists back to traditional stance position – fists palm up, resting above hips, FIG 2. In this position, raise and cross the arms, left in front of right - similar to cross type block. FIG. 3.
- On an outward breath, take the arms outwards to the sides and then downwards (fists palm down) until they are level with the hips. FIG. 4. Next bring them around to the front and move them back to Shika Dachi position, with a circular movement. FIG. 5.
- To repeat the movement, push the fists forwards a few inches, then commence the inward breath movement again, followed by the outward breath movement – repeat five times.
- Although this exercise can be performed with tension- to begin with, the aim is for the exercise to develop your chi energy, by focusing on the circular movements and the breathing.
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Internal organs exercises
There are natural exercises for the internal organs of the body, for the heart, liver, spleen, stomach etc.
The following is an exercise for the kidneys:-
- From the same stance as performed above (Shika Dachi), perform back bends by bending over towards the floor, with the palms outwards and away, then straighten up, making sure to arch the lower back slightly when rising. Repeat five times.
Movement exercise
Hand ‘raises’ – in a natural stance – i.e. feet shoulder width, pointing forwards - spread and relax fingers slightly. The hands are moved as if ‘moving through water’. Raise hands to middle area, then pause slightly, continue to raise hands above head, pause again, return to start position in the opposite way. Perform this movement whilst stepping forward with alternate legs.
‘Spider’ exercise
- with your feet in a natural or neutral position (Fudo Dachi) and hands down in natural position – FIG. 1.
- Raise your arms FIG. 2 and project your hands fully outwards whilst pulling your hands fully back and spreading your fingers wide. FIG. 3
- This exercise includes extension, contraction and ‘spread’.
- Relax your hands and return to starting position then repeat the exercise several times. On completion of the exercises do not ‘shake’ the hands.
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