Hizagaeshi

膝返 Hizagaeshi

The focus of this lesson is a training method called “Hizagaeshi (膝返)” or “Hizawari (膝割)”. 

*Hiza-膝 knee
*Gaeshi-返し
“Gaeshi” has various meanings, but here it means “to reverse the orientation, such as turning something inside out, flipping it over, or changing its direction.” In Japanese, there is a concept called “rendaku (連濁).” When multiple terms are combined to form a compound word, the initial sound of the latter term may become voiced sound. In this case, “Kaeshi 返し” changes to “Gaeshi 返し”. Literally translated, Hizagaeshi means “to reverse both knees.”
*Wari-割り
Here it means division. Literally translated, Hizawari means “to separate both knees.”

It aims to acquire essential body movements required for seated techniques (Zaho 坐法) while simultaneously strengthening the legs and hips. The movements are simple, involving switching the position of the knees from the “Orishiki (折敷)” (also known as “Tatehiza 立膝”) posture. However, for modern people who have distanced themselves from a floor-seated lifestyle, this training method can be extremely challenging.

However, as the phrase “Solidify the foundation, then build the castle (Dodai-katame-Shiro-kizuke 「土台を固めて城築け」)” handed down in Tenshinryu suggests, this is an important training method for developing the physical functions that form the basis of many techniques.

 A segmented version of Hizagaeshi

First, starting from Musubi Dachi, lower your hips and kneel on one knee to assume the Orishiki position. Lower the raised knee forward and place it on the floor, then open the other knee to the side and raise it to assume the Hanmi(半身) position.

Repeat this movement alternately on both sides.

 Points to Note : Regarding the width of your stance

If you sit down with your feet apart, your feet will remain apart in the Orishiki position, making it likely that the height of your raised knee will be lower.

 Points to Note : Regarding the heels and hips

Place your hips on the heel of the leg with the knee on the floor. Be careful not to lift your hips significantly off the heel.

 Points to Note : Regarding the height of your knee

Raise your knee as high as possible. Ideally, the knee should be at a height where the kneecap reaches around the lower part of your chest.

Raise your heel as high as possible and stand on your toes, aligning the top of your foot and your shin in a straight line.

To understand the correct knee height and to help raise your knees higher, it is beneficial to perform stretches by holding your knees with both hands.

Additionally, directly opening your knees to the side from the start can result in lower knees. To correct this, it is recommended to first raise your knee straight up towards your chest and then open it to the side.

When lowering your knee, bring it close to your body as you lower it.

 Points to Note : Regarding the angle of your legs

The angle between your legs should be approximately 90 degrees.

The front leg opens slightly outward from the front. Therefore, the leg that opens to the side will be at an angle slightly less than directly to the side.

Be careful not to point the front leg directly forward like this.

 Points to Note : Regarding the body axis

Your upper body should basically maintain a vertical position at all times.

From a front view, be careful that your body does not lean to either side.

Additionally, as it happens with many people, be careful not to lean your upper body forward.

There are mainly two types of mistakes: one is leaning forward constantly.

The other type of mistake is leaning forward each time your knee touches the floor.

Imagine you have a plate of water on your head and try not to let the water spill out of the plate.

 Points to Note : Regarding the direction of your face

This applies to all movements: when twisting your body to the right or left (In-Yo), keep your face facing forward (towards your opponent).

If you only direct your gaze forward (towards your opponent), your head will move to the right or left (In-Yo) along with your upper body. To correct this, it is helpful to perform Hizagaeshi while holding your head steady with both hands.

 Points to Note : Regarding the shape and position of your hands

It is acceptable if the shape of your hands changes slightly, but basically, both hands should be in the Hirade (開手 Hirade or Hirate) position.

And the position of both hands should basically be placed around the knees.

 Next Step : Hizagaeshi in One Motion

The points to note are basically the same as for the segmented Hizagaeshi.

 a postscript

Although the technique is called Hizagaeshi (Literally translated, it means “turn your knees”), the key point is actually to rotate your pelvis to the right and left. Trying to open your legs to the sides puts a significant strain on your muscles, but by focusing on your pelvis, you can perform Hizagaeshi much more easily.

There is no set number of repetitions, but it is recommended to perform 30 repetitions per set and do about three sets in one session. However, do not overexert yourself. If you feel any discomfort in your knees or ankles, stop immediately.

Tenshinryu includes many techniques and training methods, so instead of practicing every day, incorporating them occasionally, such as once a week, will help you develop a balanced physical function and technique.

See you in the next video.