The first exercises
Match the outside of the sole like the left illustration and sit down.
If the both knees reach the floor like the left illustration, the back comes to stand straight naturally.
Pull a chin and stick out your chest and stretch straight out a back, and please relax your shoulders.
This right posture means "A posture of Makkou".
Leave the one and a half from one clenched fist between "a heel" and crotch.
Throw down the upper part of the body ahead slowly while breathing out without bending a back from "a posture of Makkou" (image).
With an image to bring a navel close to a heel then, and to bring close to the floor in order of a stomach, a chest, a face!
And go back up the upper part of the body until an original "posture of Makkou" if you finish breathing out.
Repeat this 10 times.
The second exercises
Like the left illustration, Stretches out both legs and sit down, and stretch out the rear of the leg.
It is an ideal that put up an ankle to the acute angle more.
Throw down the upper part of the body ahead slowly while breathing out without bending a back from "a posture of Makkou" (image).
With an image to bring a navel close to a heel then, and to bring close to the floor in order of a stomach, a chest, a face!
And go back up the upper part of the body until an original "posture of Makkou" if you finish breathing out.
Repeat this 10 times.
The third exercises
Open your legs in right and left and stretch out the back, and put up a waist and sit down.
It is ideal that you open both legs around 120-130 degrees and an ankle returns around 70 degrees.
( assume 150 degrees a limit. At first around 90 degrees is all right )
With the point same as the first and the second exercises,
Throw down the upper part of the body ahead slowly while breathing out without bending a back from "a posture of Makkou" (image).
With an image to bring a navel close to a heel then, and to bring close to the floor in order of a stomach, a chest, a face!
And go back up the upper part of the body until an original "posture of Makkou" if you finish breathing out.
Repeat this 10 times.
The fourth exercises
Like the left illustration,
From a state of the sitting straight, widens both legs only the width of buttocks and takes down buttocks in the space.
Stretch out the back, reach the both knees the floor and relax shoulder.
"Percent seat = Wariza" means this how to sit down.
But the bad knee and the joint of the knee are hard, and the buttocks do not reach, please never overdo it.
Stretch straight out both arms if you fall down behind slowly and put it on to the both ears.
Perform the breathing by abdominal respiration.
Particularly, equalize it being conscious of breath to blow out long and frugally and fix it calmly deeply.
Keep this posture for around 1 minute.
Caution！
The fourth exercises
- When a person with the pain of west throw down forcibly, he may put a burden on a waist.
- There is the method that you establish several cushions on the part equal to the back, and gradually reduce the number of cushions.
- You never overdo it, and please gradually do it.