Before we begin studying body techniques, we need to know and understand our own body. These exercises are designed precisely for that: to reconnect with our body.
We are not including a video, only text instructions. The goal is for you to feel your body, to realize that the postural map you currently use might not be the most optimal one.
Every body is different, and so is every perception. If we included a video, you would likely copy it (we are primates, we copy). But this is about discovering things for yourself. And if you do it with a partner, learning becomes even more fun.
If you have trouble with any exercise or find it difficult to follow the instructions, please reach out to us. We can arrange a video call and work on it together.
Exercise 1: Breathing
It may seem obvious, but breathing correctly is essential. Not only because it oxygenates the body, but also because it affects our proprioception.
If we are not aware of our breathing, it will be difficult to be aware of other parts of our body. And if we don’t have control over our body, moving fluidly will be a challenge.
Disciplines such as martial arts, tai chi, or yoga teach different breathing techniques depending on the intended application. Everything has a purpose, even breathing. However, in general, they all share the following principles:
- Maintaining good posture. Poor body positioning makes breathing more difficult.
- Paying attention to how we breathe. Noticing how our body reacts when we inhale and exhale.
- Expanding the body in 360 degrees when inhaling. Not just the chest, but also the abdomen, sides, back, and pelvic floor.
- "Hugging" the spine when exhaling. This is not about squeezing the abdomen but activating the core and lifting the pelvic floor. The volume change should happen in all directions: up, down, forward, backward, and to the sides.
- Inhaling and exhaling through the nose. With the tip of the tongue touching the roof of the mouth, just behind the upper incisors.
- Keeping inhalation and exhalation at a similar duration. Without blowing or “sniffing” the air—just feeling it flow through the body.
In Eastern cultures, breathing is linked to energy management (ki), among other mystical concepts that we won’t cover in this course.
Exercise 2: Posture
This exercise is a great starting point for learning restriction techniques. It’s fun, but you must be careful when practicing it.
Make sure you have a clear space free of objects and obstacles to avoid accidental impacts. If possible, place something soft on the floor, such as blankets or cushions.
This is a partner exercise. One person goes first, then the other. Both the person tying and the person being tied must learn to position their body in a balanced and stable way.
In daily life, we develop many bad postural habits that, over time, become incorrect references for the brain. This makes it difficult to assess whether we are actually adopting the right posture or performing a movement correctly.
Preparation
- Starting position: You can begin either standing or sitting. Both options help with posture awareness, though it’s recommended to start standing for better body awareness and then repeat the exercise seated.
Execution
Standing:
- Foot alignment: Place your feet parallel, firmly planted on the ground, about hip-width apart.
- Weight distribution: Notice how your weight is evenly distributed across both feet. Relax your hips so that the weight flows along the spine.
- Spinal alignment: Imagine an invisible thread gently pulling your crown upward, lengthening your spine.
- Shoulders and arms relaxation: Let your shoulders drop without tension. Your arms should hang naturally.
- Chest openness: Keep your chest open to allow smooth breathing. Avoid slouching or exaggerating the lumbar curve.
Seated:
- Foot position: Keep your feet parallel on the ground, hip-width apart.
- Pelvis placement: Sit on your sit bones, maintaining a natural lumbar curve.
- Spinal alignment and shoulder relaxation: Follow the same guidelines as in the standing position.
If needed, use a mat, rug, or cushion for extra comfort.
Correction
- Focus on the following aspects:
- Feet: Should be firmly planted, not turned sideways or crossed.
- Knees: Should not be locked. You shouldn’t feel strain in any joint.
- No excessive tension in specific muscles (e.g., thighs). Instead, the sensation should be of "weighing less."
- Curves in the spine and body tilt.
- Ribs: Should not stick out in front of the hip line.
- Pelvic balance: Should be neutral.
- Observation:
- One person assumes the shisei posture while the other observes from different angles.
- The observer should provide feedback based on the learned guidelines.
- Posture correction:
- The person in shisei adjusts their posture based on the feedback received.
- If necessary, the observer can gently assist with manual adjustments.
Body Awareness and Adjustment
- Proprioception: The person in posture should pay attention to their sensations and notice how their body responds.
- Stability: Try gently pushing from different directions. The body should resist naturally without excessive effort.
Role Swap
- Switching roles: After a few minutes, switch roles.
Both partners should practice this exercise regardless of their role. Maintaining a balanced and anatomically neutral posture is essential for properly executing all other techniques.
Geometry and Balance
This exercise focuses on understanding stability in the shisei posture and exploring body balance. We will practice both maintaining and intentionally "breaking" balance in a controlled way.
All movements and shifts should be controlled. As the saying goes: "Power without control is useless."
Exercise 3: Square in shisei
Preparation:
- Both participants assume the shisei posture facing each other, with enough distance to reach the other's sternum when extending an arm.
Execution:
- Person 1: Places a hand gently on their partner’s sternum.
- Applying force: Starts with a light push forward to feel the body's resistance.
- Gradually increasing force: Slowly increase pressure and observe how it affects balance.
- Switching roles: Repeat the exercise with reversed roles.
Evaluation:
- Reflect on the sensations and the effort required to maintain balance.
A well-balanced posture requires significant force to be disrupted.
Exercise 4: Triangle
- Starting position:
- Both participants assume shisei, facing each other.
- Tangential push:
- Person 1: Uses their right hand to gently push their partner’s right shoulder.
- Body movement: Instead of using just the arm’s strength, shift your weight and rotate your hips.
- Goal: Break balance without excessive force.
- Switching roles:
- Repeat the exercise with reversed roles.
- Evaluation:
- Discuss the effectiveness of the technique and how much effort was needed to destabilize the partner.
The key to these exercises is understanding how the body responds, not winning or losing.
Practicing mindfully will allow you to apply safe and effective restrictions in future techniques.