Practical Method Kiza

In the Edo period, people lived primarily with a floor-sitting lifestyle, whereas modern individuals are more accustomed to sitting on chairs. This fundamental difference in the way the lower body is used has led to significant disparities in the condition of the legs and hips. It is an undeniable fact that this difference has become an obstacle for modern practitioners in learning Tenshinryu. Therefore, it is necessary to adopt training methods suited to the modern body.

This time, we will introduce a training method for a movement that often becomes the first major hurdle for beginners when practicing seated techniques (zahô). Please note that this is not a traditional training method. The movement itself is very simple, but being able to perform it naturally is considered a prerequisite for practice in zaho. Moreover, this simple movement plays an important role not only in zahô but also in tachiai (standing techniques). Make sure to practice it repeatedly as a foundational exercise.

Movement Explanation

1. Bring both knees together.
2. Lift your hips and rise onto your toes.
   Maintain your upper body and thighs as vertical as possible.
   
3. Lower your hips onto your heels to assume the kiza 跪坐 (kneeling) position.
   Maintain your upper body as vertical as possible.
4. Lift your hips.
   Maintain your upper body and thighs as vertical as possible.
   
5. Place the tops of your feet flat on the floor.
   Maintain your upper body and thighs as vertical as possible.
   
6. Lower your hips onto your heels to assume the tanza 端坐 (formal seated) position.

Key Points

When raising the upper body, take care to use as little leg strength as possible.
Perform the movement with the feeling of being pushed from behind at the hips, or as if gently pushing your hips forward.

When assuming the kiza position, try to keep the soles of your feet as vertical as possible. Ankles flexibility is essential for this.

Conclusion

This movement requires flexibility in the ankles. Be sure to stretch your ankles regularly, such as during bath time.

There is no fixed number of repetitions, but doing 20 repetitions as one set for a total of three sets is a good guideline.
However, never push yourself too hard. If you feel any discomfort in your knees, ankles, or elsewhere, stop immediately. Tenshinryu includes many techniques and training methods, so rather than practicing this every day, it is better to incorporate it occasionally—such as once a week—to develop both physical function and technique in a well-balanced manner.