The Pliant Art

We approach the empty cup.

Let us recall one again Bodhidharma's gift to the Shaolin monks: a treatise on exercises to maintain health that eventually gave rise -- according to legend -- to all the techniques of kung fu. Flexibility and suppleness are fundamental to Budo. Indeed, this is one possible meaning of the character "Ju" in the words "Judo" and "Jujutsu." So, in the words of the Muse from Down Under, "Let's get physical."

I pour Gatorade into your cup.

Many Japanese Budo include a set of exercises, called "Taiso," to enhance the Budoka's flexibility and overall health. Taiso primarily do two things: first, stretch the major muscle groups, and second, increase the range of motion in the joints. Taiso exercises should be performed slowly and deliberately.

Here is one set of Taiso exercises you may use:

1.) Kiekome seizhin: This is a massage of the legs to warm-up the large muscle groups. In seiza, use both fists to vigorously "tap" on the thighs. Do not punch your thighs or strike too hard, but do not use so little force that you can not feel the tap.

2.) Kokyuho: This is a breath exercise. It calms the body, and clears old air from the lungs. It also awakens the muscles of the upper body and activates your awareness of posture. In seiza, breathe in and out deeply. Let your chest expand to the limit.

3.) Ashi yubi, ashi kubi no undo: These exercise the feet. Sit in half-lotus, or fudoza. Take a foot and rotate the toes, then rotate the whole foot at the ankle. Then massage the sole by rubbing it. Repeat on the other foot.

4.) Ashi soko awase zenkutsu: This is a classic butterfly stretch to open the hips. Sit on the floor and let the soles of the feet touch. Using gentle, continuous pressure, push down on the knees to touch the floor.

5.) Ashi hiroge zenkotsu: Spread the legs to each side; be sure to keep the toes pointing up. Keep the back straight and then touch the chest to the floor. It helps to bend from the lower back.

6.) Ashi narabe zenkutsu: Set the legs straight out on the floor. Keep the toes pointing up and the knees flat. Reach out to grab the soles of the feet.

7.) Ashi age kutsu: Lie on your back and put your arms straight out to the sides. Keeping the legs as straight as possible, bring them over your head and try to touch the toes to the floor. Do not hold your breath.

8.) Sesuji Nobashi: Start in push-up position. In the first movement, arch your back and look skyward. Then, without moving the hands, bend your knees and attempt to sit in seiza. Finish by curling the back forward and looking downward.

9.) Kokutsu: Start in seiza. Slide the legs out to either side, then lie backward, keeping the back flat. (Note: I have spoken to a physical therapist who says this "W"-style sitting is unhealthy for your knees.)

10.) Shushi kata mawashi: Start in seiza. Rotate the fingers and wrists. Massage the palms. Roll the shoulders. traditionally, the next instruction is to roll the head, but turning your head -- gently -- in all directions to stretch the neck is also acceptable. Finish by looking in all directions without turning your head.

11.) Hiza koshi no kusshin: Start in shizen no kamae, then bend to touch the toes. Roll the knees, the waist, and then the arms.

12.) Teashi no furi mawashi: Start in shizen no kamae. Swing your arms to the front and rear.

Your cup is full. There is more to share on the topic of Taiso, but that is plenty for now.

Thank you for spending time with the Antagonistic Buddha.