Martial Arts - Jujutsu - Beginner Foundation

Breathing Exercises [Kokyuu Undou] (呼吸運動) 

Kokyuu Undou are basic breathing exercises that improve origination, blood flow and circulation. There are six techniques in this set and each breathing method is designed for a specific purpose and use.

These breathing exercises can also be used in meditation to practice mindfulness and relaxation.

Nasal Breathing [Hanakokyuu] (鼻呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Breath in through the nose for 4 seconds, then release the breath through the nose for 4 seconds. Repeat.  

Pulmonary Breathing [Haishikikokyuu] (肺式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath into the upper chest (lungs) through the nose for 4 seconds, release the air from the mouth for 4 seconds. Repeat. 

Abdominal Breathing [Fukushikikokyuu] (腹式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath into the lower abdomen (diaphragm) through the nose for 4 seconds, release air from the mouth for 4 seconds. Repeat 

Full Breathing [Zenshikikokyuu] (全式呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Draw breath fully into the diaphragm and then expand the chest through the nose, release air in reverse order by contracting chest and then the diaphragm. Repeat. 

Rapid Breathing [Konnankokyuu] (困難呼吸): Sit in a crossed legged posture (Anza). Place the left hand on the diaphragm and the right hand on the chest. Breath in deeply through the nose and then release air from mouth with rapid small breaths. Repeat. 

Relaxed Breathing [Kyuusokukokyuu] (急速呼吸): Lay down on your back and spread out your arms and legs. Breath in deeply for 7 seconds, hold breath for 4 seconds and then release breath for 8 seconds. Repeat. 

Regular practice of kokyuu undou will teach your body to breath using these methods naturally. The ultimate goal of this training is to make the breathing techniques part of your muscle memory so they are done automatically in everyday life and in combat.

Anaerobic Exercises [Kikou Taisou] (気功体操) 

Kikou Taisou or anaerobic exercises are techniques used to improve breathing in stressful and difficult positions. Each of these exercises puts strain on the body and contracts the abdomen or chest, making it difficult to breath. Breathing through these difficult techniques and pushing the body to inhale air will improve breathing capabilities and the ability to draw in oxygen.

These techniques are particularly important when you start practicing free flow techniques with other practitioners especially during ground fighting or grappling.

Hindu Pushup [Shinogi] (凌): Move into a downward facing dog position (Kudari Inu) and breath out. Pull through and stretch up while breathing in. Breath should be during the most difficult part of the exercise. Reset and repeat. 

Back roll [Kouten] (後転): Lay down and place hands palms down at the sides and breath out. Pull the legs back and breath in. Reset and repeat. 

Hindu Squat [Geza] (下座): From a standing position, breath out. Let the arms hang. Push the pelvis back then breath in and thrust the pelvis forward back into standing position. Repeat. 

Body Balance  [Shiji] (支持): From a squatting position, breath out. Place hands on ground and balance body, while breathing in. Reset and repeat. 

Falling Tower [Rakutou] (落塔): From a kneeling position, breath out. Thrust pelvis forward and lower down while breathing in. Reset and repeat. 

Kick Through [Tsugeri] (通蹴): From a push-up position, breath out. Kick leg through and bring opposite knee up while breathing in, keep hands flat on ground. Reset and repeat for each side. 

Be mindful of your breathing and posture during these exercises. Go as quickly as you can without losing both rhythm and structure.

These exercises can be very tiring. If you have trouble doing all six of them sequentially, break the exercises up by practicing breathing techniques and hand seals, this will give you recovery time.

Nine Hand Seals [Kujiin] (九字印)

The Kujiin or Nine Hand Seals are nine mudra (parts) used to make mantra (chant). These hand seals were used extensively in Shugendou for aesthetic and religious practices. Although there are many religious and occult connotations for these hand seals, for our practice we use them purely for hand dexterity, memory and mindfulness.

The nine mudra each relate to a kanji (character) and make up a basic mantra (Rin Pyou Tou Sha Kai Jin Retsu Zai Zen).

• (臨) Rin – Power

• (兵) Hyo/Pyo – Energy

• (闘) Toh – Harmony

• (者) Sha – Healing

• (皆) Kai – Intuition

• (陣) Jin – Awareness

• (列) Retsu – Dimension

• (在) Zai – Creation

• (前) Zen – Absolute

  In this course the nine mudra are split into groups of three smaller mantra, when woven together make two mantra (Rin Pyou Tou and Rin Sha Retsu).

Supplemental for the nine hand seals, showing them from another angle and going into more detail of how to form the seals efficiently.

Balance [Rin Pyou Tou] (臨兵闘): Sit in a crossed legged posture (Anza). Form the rin, pyou and tou hand seals, while chanting the mudra. Repeat. 

Enlightenment [Sha Kai Jin] (者皆陣): Sit in a crossed legged posture (Anza). Form the sha, kai and jin hand seals, while chanting the mudra. Repeat. 

Inception [Retsu Zai Zen] (列在前): Sit in a crossed legged posture (Anza). Form the retsu, zai and zen hand seals, while chanting the mudra. Repeat. 

Solace [Rin Sha Retsu] (臨者列): Sit in a crossed legged posture (Anza). Form the rin, sha and retsu hand seals, while chanting the mudra. Repeat. 

Invention [Pyou Kai Zai] (兵皆在): Sit in a crossed legged posture (Anza). Form the pyou, kai and zai hand seals, while chanting the mudra. Repeat. 

Realisation [Tou Jin Zen] (闘陣前): Sit in a crossed legged posture (Anza). Form the tou, jin and zen hand seals, while chanting the mudra. Repeat. 

Kujin is an esoteric practice used by layman and everyday people in ancient Japan. Use it as a training aid to develop your physical and mental skills.

Kihenjutsu is a training tool designed to build a foundation for your martial arts practice. Breathing efficiently and being able to breath during stressful and strenuous situations is critical to a martial artists tool box.

Practice these techniques regularly and with intent so they become part of your body and instinct.