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I. The two methods of sitting on the floor are: SEIZA and ZAZEN

In seiza, kneel on the floor with knees one shoulder width apart. Stretch insteps to floor and place right big toe next to left big toe. Sit on heels--back straight, chin slightly tucked in toward chest. Hands are palms up on top of thighs close to the knees, or palms down about mid-thigh. They may also be cradled in the lap with the right held in the left, thumbs just touching at the tips. Elbows are held out to the sides of the body and on the same plane with the hands and nose.

To sit in zazen, place left foot on top of right thigh close to the hip as possible. Sole of foot points up. Place right foot on top of left thigh close to hip as possible. Soles of feet point upward. Hands held cradled in lap [as above] with crown of head stretched toward the ceiling. Breathe in through nose and out through mouth softly in zazen.

II. BREATHING MEDITATION

Sit either in seiza or zazen. Breathe into lower abdomen. Chest should barely move, if at all. Shoulders rounded slightly forward, but not slouched. In zazen the space within the cradled hands will be about the size of two medium sized eggs; little fingers will be touching lower abdomen two inches below navel. Breathe quietly in through nose--out through mouth concentrating only on the breath. The two basic patterns for taking the breath are:
1. Inhale to a count of 5, exhale to 7. Practice to increase the interval to 1 min. per full breath.
2. Inhale for 5 sec. hold for 5 sec. exhale for 5 sec. Practice to increase each interval.

Remain relaxed in each pattern while concentrating totally on breath.

Done properly, the following comprehensive program of warm-ups and stretching exercises takes about 45 min. from start to finish. They leave the body loose, warm, and breaking a light sweat. Then you will be thoroughly prepared to work on more technical aspects of form. The most important factors to remember throughout all 32 exercises, which includes Seiza or Zazen, are these:

a. control--control your body's motion to the utmost.
b. balance--maintain good balance at all times.
c. relaxation--stay relaxed and stretch ; don't strain.
d. extension--extend your body fully in all postures.
e. fluidity--perform each movement with grace and smoothness.
f. breathe--proper breathing is crucial to proper execution and form.

If you plan on omitting the breathing mditation portion then begin with a simple exercise that will gradually get the heart pumping and increase blood flow to your muscles. You need to raise the body's temperature by about 2º F, loosening and warming muscles and joints. You can tell when you are sufficiently warmed up when you begin to break a slight sweat.

REMEMBER, RELAXATION SHOULD BE MAINTAINED THROUGHOUT THESE STRETCHING EXERCISES. MUSCLES SHOULD RELAX SO THAT THEY MAY REACH THE FULLEST POSSIBLE EXTENSION WITH EACH STRETCH!

1. Cat Stretch [small] Move onto hands and knees. Sway your back, look upward as you inhale through your nose. Exhaling through your mouth, arch your back and tuck chin toward chest. Repeat 3 times extending fully.

2. Camel On your knees, reach back with fingers and grasp the heels. Arch your back, stretching your abdomen forward. Try to look back over the top as far as possible, but don't strain. Relax and breathe. Hold this posture for 3 complete breaths.

3. Cobra Lie face down with chin on hands and toes pointed, stretching insteps toward the floor. The right hand is on top of the left. Stay relaxed and breathe normally as you push up with your arms. Look upward to the ceiling as the back arches to full extension. Again, don't strain; and repeat 3 times.

4. Bow Lie on your stomach, bend your knees, and grab your heels with your hands. Pull with your hands as you push with your feet. The result is that your back will bow upward. Look to the ceiling as you reach full extension. Hold this posture and breathe slowly 3 times. [ A more advanced version of this stretch is to perform the motion without holding the heels with the hands.]

5. Fish Roll onto your back and relax. Put your hands under the back of your thighs and elevate your shoulders off the floor using your elbows for leverage. With your upper body extended fully off the floor, let the crown point of your head rest backwards against the floor. Relax the lower body now using the neck and shoulders to support the body. Hold the posture for 3 full and relaxed breaths.

6. Crab or [full bridge] Lie on your back and bend the knees placing the heels near the buttocks. Place your hands on the floor above and near your shoulders with the palms down and the fingers pointing toward your shoulders. Push your body off the floor into an arched-back position, stretching your abdomen toward the ceiling. Look as far backwards as you can and hold the posture for 3 relaxed breaths.

7. Shoulder Stand and Plough Lying on your back, place your hands out to the side of the body. Keep your feet together and raise them into a vertical position. Using your hands for leverage, continue elevating until your whole body is in a vertical position with your weight distributed across the shoulders, but not the neck. Hold briefly.
From the shoulder stand lower your feet to the floor above the head while keeping the legs straight and the feet together. Extend the posture as fully as you can and hold briefly. Continue breathing naturally and return to the shoulder stand. Repeat this cycle at least twice.

8. Jackknife Release from the shoulder stand and lower the body slowly back to the floor. Sit up, and slowly slide your hands down your legs towards your feet. Bend from the waist keeping your back as straight as possible. Extend toward your toes as far as you can and hold the posture about 10 to 15 sec., breathing naturally. Make sure to keep your chin up, as tucking the chin forces the spine to bend and puts strain on the tail-bone.

9. Spinal Twist [simply and advanced]: Sit on the floor with your back and legs straight. Cross your right leg over your left at the ankle. Place your right hand on your right knee, the back of your left hand on the small of the back, and twist the spine gently by looking over the left shoulder. Take care to keep the back straight. Switch and perform on the other side of the body. Advanced twist: From the same sitting position place the sole of the right foot on the floor outside the left knee. The right knee will be near the chest. Reach across the body with the left arm and hook the left elbow outside of the right knee. Once in this position the left hand either holds the right ankle, the left knee, or is held parallel to the floor with the left thumb against the chest. The right hand goes to the small of the back, palm out. Twist the spine and look over the right shoulder. Hold for 3 breaths, then switch and repeat on the other side of the body.

10. Butterfly Sit erect on the floor and place the soles of your feet together. Grasp the toes with both hands and slowly pull your feet toward your groin. When the heels are as close to the body as they will come, apply downward pressure against the thighs with the forearms. Holding the back straight, bend at the waist and pull the upper body down over the feet as far as you can. Throughout this stretch avoid bouncing as it tend to tighten the muscles rather than loosen them.

11. Eagle [a] Sit on the floor with back straight and your feet extended out to the sides as far as possible. Keep the toes pointing to the ceiling. With your hands on the floor at the hip behind your legs, push your body forward against the stretch, pressuring the feet further apart. Bend forward from the waist as far as you can. [b] Rotate at the hip to the side and catch the left elbow inside the left knee. Reach over the top to the left side with the right hand and hold at full extension. The body stays forward facing. [c] Turn the upper body to the left and bend forward over the left leg as far as you can. Keep the back straight throughout. Holding the chin up helps to reduce the curve of the spine. The focus of the stretch should be the hamstrings, not the back. [b] and [c] should be executed sequentially on both sides, returning frequently to the middle posture in-between as a release. Each extended posture is held for several seconds while breathing naturally.

12. Seated leg stretching [a] Sit with the right leg straight and in front of the body. Place the sole of the left foot against the inside of the right thigh as high on the leg as it will go. With the back straight, stretch the upper body from the waist down and over the right leg. Hold for 3 relaxed breaths. Repeat the posture on the other leg. [b] Place the left foot on top of the right thigh as high as it will go; and gently stretch the knee toward the floor without bouncing. Repeat the action on the other leg as well. [c]) From a kneeling position extend your right leg out to the side. Let the buttocks slide down to the floor just inside the left foot, keeping the top of the foot against the floor. This is a modified hurdle stretch. Keep your back straight and stretch first over the straight leg, second to the center in front of the groin, and third down over the bent knee. Now with your right hand on the left knee and the left hand at the small of the back, twist the spine. Hold each of these four postures for 3 relaxed breaths. Repeat all for the other side of the body.

13. Leg Lifts [a] Front leg lifts are done lying on your back. Bend the left knee placing the foot flat on the floor next to the right knee. Keeping the hands up in front of the body, sweep the right leg up toward the head as far as you can. The right leg should remain straight. Perform 10 reps with the toes pointed and 10 with the toes pulled back. Repeat exercise for the other leg. [b] Side leg lifts are done lying on your side, both legs are kept straight, and hands at guard position. With the left side on the floor and the body straight, sweep the right leg upward as far as you can. Keep the right foot parallel to the floor, toes pulled back, and the outer edge of the foot thrust out in a side kick position. Perform 15 reps of this stretch on each side. [c] The adductor stretch is performed while still on your side. With the left side on the floor and the body straight, place the sole of your right foot on the floor in front of the left knee. Hands in guard position. Keeping the left foot parallel to the floor, toes pulled back, and the outer edge of the foot thrust out in a side kick position, raise the left leg straight upward as far as you can for 15 reps. The left leg remains straight. Hold the last lift for 3 relaxed breaths, then repeat the exercise for the other side. [d] Back leg lifts are performed while on your stomach. Place your hands under your chin and bend your left knee. Keeping the right leg straight and thrusting with the heel, sweep the leg upward as far as you can for 15 reps. Look over the right shoulder to follow the action. Repeat equally on the left leg.

14. Kneeling Roundhouse / Heel On the floor on your hands and knees extend your right leg to the side. The leg is kept parallel to the floor with the toes pulled back in a roundhouse kick position. The hands are kept under the chest area with index fingers and thumbs touching. Swing the leg back and forth, side to side to full extension. As the right leg comes around to the left, focus is at the heel of the right foot. Keep the leg straight. Look over the left shoulder to follow the action of the foot and to check form. Avoid allowing the left foot to follow the sweep of the right leg more than 45 deg. as it cheats the stretch at the hip. Perform 7 reps with each leg in turn, holding the last of each fully extended position for 3 relaxed breaths.

15. Hydrant The hydrant is performed at the end of each roundhouse/heel stretch, when the leg is in the forward position. With the leg still parallel to the floor "chamber" the lower leg by bending the knee and pulling the foot in close to the body. From this position raise the entire leg from the hip upward as far as you can. Hold briefly for each leg.

16. Scorpion Still on your hands and knees, draw your right knee up to the chest. Now thrust the leg straight upward and to the rear as high as you can. Keep the leg straight with focus in the heel. Look over the right shoulder to follow the action and to check form. Perform 7 reps., holding the last at full vertical extension for a few seconds. Switch legs and repeat. !!Take care not to open the hip out to the side during this stretch as it may cause pain in the hip joint.

17. Cat Stretch [large] Stand with feet 1½ shoulder widths apart. Bend from the waist and place your hands on the floor 2 shoulder lengths in front of the feet. In the proper position the body forms a triangle with the floor between the hands, feet, and hips. Arch your back forward, bringing your nose close to the floor, and continuing until the back is fully extended forward. The head turns toward the sky as the body sweeps forward. Hold the forward position for 3 relaxed breaths, then reverse the motion until you return to the starting position. Repeat the stretch several times.

18. Cossack Stretch Squat deeply onto the left leg. Take care to keep the foot flat on the floor and the alignment matching the line of the thigh to avoid strain on the knees. Extend the right leg straight to the side with the heel on the floor and the toes pointed to the sky. Use your hands where needed for support as you stretch deeply into this position and hold several seconds. Next, rotate the right foot so as to place the inner edge of the foot on the floor. Stretch deeply on the inner thigh and hold for several more seconds. Without rising up from the posture, shift your weight completely to the right leg and repeat the whole stretch sequence on the left leg. Alternate back and forth between legs several times. Stay low, keep the back straight and as upright as possible. Eventually you should be able to perform this stretch without using your hands for support.

19. Horse Stance After completing the above sequences of stretching, shift your body weight to the center between your feet. Thighs should be parallel to the floor, the arms held close to the body in chamber, and the upper body as upright as possible. Once in the posture, relax as much as you can and focus on natural breathing. Hold for at least 3 breaths.

20. Front, Back, and Side Bends Front bends - Standing with feet together, bend forward from the waist and try to place your palms on the floor in front of your feet. Hold and release. Rotate at the hips to the left and place the palms on the floor to the left side. Hold and release. Rotate at the hips to the right and place the palms on the floor to the right side. Hold and release. Repeat the cycle 3 times. Grab the backs of your legs and try to flatten your upper body against your thighs. Bend from the waist and keep your chin up to avoid excessive strain on the spine. Back bends - Standing with your feet 1½ shoulder widths apart, place your hands at the top back of your thighs for support and bend over backward as far as you can. Hold the posture for 3 relaxed breaths. Release with a shallow front bend. Side bends - Standing with your feet 2 shoulder widths apart and your body upright, slide your left hand down the outside of your left leg as far as you can. Now stretch the right arm straight over the top of your body to the left side. Hold for 3 breaths, then repeat for the left side. The upper body should be kept forward facing, and supported with the lower side hand on the leg at all times.

21. Around the World With your feet still 2 shoulder widths apart, stretch from the hips with the upper body down over the right leg and hold. Switch sides. Repeat. Now, from the left leg rotate the entire upper body from the hips in a big circle. Make 3 revolutions, each one passing through the fully extended front, side, and back bend positions. After the third circle stop at the left leg. Stretch and hold. Reverse the rotation and repeat 3 more revolutions. Stop at the right leg after the third circle. Stretch and hold. It is important that your continue to concentrate on your breathing throughout the exercise.

22. Ankle & Lower Leg Circles Stand flat on one foot with your knee bent. Keep the thigh of the other leg parallel with the floor. You should keep your back straight and your hands up. Rotate your ankle as to describe smooth circles in the air with your toe. Make at least 15 revolutions in each direction. Now perform the same action, but with the lower leg. The knee should remain as still as possible. After 15 revolutions each way, switch legs and repeat the entire exercise.

23. Knee & Universal Circles To perform knee circles stand with your feet together, and your hands on your knees. Gently lock your knees back with your hands, then bend the knees and rotate in clockwise circles 3 times. After 3, stop and lock your knees back gently again. Reverse the rotation and repeat. The knees should bend as deeply as possible without the heels lifting off the floor. To perform universal circles stand with feet still together, and place your hands on your hips. Bend your knees slightly. Now, rotate the entire hip area in clockwise circles. Your head should remain as still as possible. Reverse the rotation after 5 revolutions and repeat. Remember to keep your feet flat on the floor.

24. Waist Twisting Stand with your feet 1½ shoulder widths apart. With your arms limp at your sides, begin to rotate side to side from the waist. Your arms should swing wide enough to each slap the opposite outer thigh in turn. The twist is from head to waist. Repeat several times. Now hold your arms straight out to your sides and parallel to the floor. Repeat the same head to waist twisting action. Extend more force to the tips of the fingers. This will also apply more torque to the waist. Concentrate on your breathing.

25. Shoulder & Arm Circles To perform shoulder circles stand naturally with your feet apart and your arms limp at your sides. Describe fully extended front to back circles with your shoulders. Repeat several times; then reverse the rotation and repeat. To perform arm circles extend your arms to the front parallel with the floor and pull your fingers and palms back. Stretch. Now circle your arms down, back, and over the top to the front again for 5 repetitions. As the arms drop down the hands relax. As they come back over the top to the front they tense into a stretch again. Reverse the rotation and repeat 5 revolutions. On the reverse action the top of the wrist is stretched rather than the bottom, and the fingers are pulled toward the forearm. Next, cross the arms at the shoulder and extend the bottom of the wrists to the opposite side. Stretch. Sweep the arms to the side and back as far as they will go, stretching the top of the wrist again. Keep the elbows straight throughout, alternating right over left. Repeat 5 full turns. Extend the left arm straight out to the front. Grasp the left hand with the right so as to allow you to twist the arm in a counter-clockwise direction [wrist, elbow, and shoulder]. Reverse the rotation. Switch arms and repeat the twist stretch on the right arm. It is important to keep the arm straight as you stretch the joints.

26. Finger & Wrist Stretching Pull the fingertips of your left hand together and grasp with the right hand. Keeping the right wrist straight, pull the elbows together stretching the left wrist. Switch hands and repeat. Now with the right palm, apply pressure to the left fingertips stretching them and the wrist backward toward the forearm. Switch hands and repeat. Place your hands together palm to palm, fingertip to fingertip close to the chest. Thrust the hands downward toward the solar plexus; then flex your fingertips back and forth against each other with full tension in each finger. When done shake you hands freely from the wrist to release.

27. Neck Stretching Stand naturally with the feet a shoulder width apart. Look to the right and stretch the muscles of the neck. Be sure to keep the head on a central axis with the spine. Switch sides. Repeat several times each. Next, with your face forward, let your head fall gently to the side pulling your ear to your shoulder and stretching the opposite side of the neck. Switch sides. Repeat several times each. Now, let your chin drop to your chest and stretch the back of the neck. Look to the sky, lifting your chin as high as possible, and stretch the front of the neck. Repeat this sequence several times as it helps stimulate the flow of the body's energy.

28. Wind the Double Pulley Stand in a natural stance, and make soft fists with your hands. With the thumb side of the fists, massage the kidney areas of the lower back. These spots are to the sides of the spine, below the ribs, and above the pelvic ridge. Perform a vigorous circular massage in each direction for 25 revolutions.

29. Side Scale & Dancer's Stretch Stand on the left leg with the knee slightly bent to preform a side scale. Extend your right leg straight to the side in a side kick position, and your left arm straight to the left. Both limbs should be parallel to the floor. Now extend your right arm straight up. Hold the entire posture for 3 relaxed breaths, then switch the posture to the other side and repeat. To perform a dancer's stretch stand again on your left leg and take the toes of your right foot in your right hand. Pull your foot as far back as you can, trying to touch the heel to the buttocks. All at once, bend from the waist, push your right foot and hand high to the rear, and bring your left fingertips within ½" of touching the floor. Balance and hold. Next, while the right leg and hand are still high, reach with the left hand as high as possible. Balance and hold. Switch the posture to the other side and repeat.

30. Side & Front Splits To perform a side or chinese split begin with your feet at least 2 shoulder widths apart. Walk your feet apart, keeping your toes pointing forward. As your drop down, bend forward at the waist and support your upper body with your hands. Being careful not to pull muscles, keep the knees straight, push your hips rearward, and sink into the stretch as far as you can. Hold for a period of at least 3 relaxed breaths. To perform front splits rise slightly from the side split so you can rotate your hips. Continue to support your body with your hands. Turn your upper body to face straight over one leg. Keep the rear leg straight with the toes pointing sideways, and the front leg also straight with the toes pointing up. With the back remaining straight, sink into the stretch and hold. Bend forward from the waist down over the front leg as far as you can. Hold and relax for at least 3 breaths. Rise slightly from the posture, turn the body 180 deg., and repeat the stretch on the other side.

31. Kick Stretching Throughout these stretches keep the hands up in front of the body, your support foot flat on the floor, your support knee bent slightly, your kicking leg straight and focused, and your balance. Start in a shallow front or fighting stance. Kick with the rear leg straight up in front of the body as high as you can. Don't bend forward at the waist. Perform 10 or so repetitions of the front kick stretch. Switch and repeat for the other leg. Next, perform an inside crescent kick stretch by sweeping the rear leg in a large inside-outside circle from the hip. The leg should cross the body on its way up and land lightly back where it started. To perform an outside crescent kick stretch simply reverse the rotation of the leg as it circles from the hip. As the outside crescent kick stretch descends across the body, stop the leg in front of the support foot, with strong focus in the heel (as in an axe kick), before stepping back into the beginning stance. Be sure to perform 10 or so repetitions of the inside and outside crescent kick stretches with each leg. Now stand with your feet in a natural stance. Look back over your right shoulder as your kick upward to the rear with the heel of your right foot as high as you can to perform a back kick stretch. Switch and repeat; performing at least 10 repetitions with each leg. For the left leg back kick stretch look over the left shoulder. Perform a side kick stretch from the same natural stance. Keeping your toes pointing forward and your foot parallel with the floor, sweep your kicking leg up from the floor as high as you can into a side kick position. Repeat at least 10 or so repetitions, holding the last rep at full extension for several seconds. Repeat the stretch kick for the other leg. Throughout this stretch neither bend forward at the waist, nor too far away from the direction of the kick.

 

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