Sanchin Kiko
by
Ryan Parker.
In the past I have made references to the Kiko training associated with the
practice of Sanchin kata. A number of people have asked me to describe this
training so this is an attempt to do so. There are numerous different forms of
Sanchin kata. The one that I will be describing is a Ju or soft version. There
are also Go or hard versions that involve dynamic tension. I'll touch
upon the dynamic tension versions towards the end of this article. According to
many Okinawan masters Sanchin kata is based directly on exercises taught by
Daruma. These are Ekkin kiko (tendon transforming ki exercise) and Senzui kiko
(Marrow cleansing ki exercise). The first set (Ekkin kiko) focuses on first
circulating ki through the primary meridians then through the whole body.
As this is done, the muscles and tendons are strengthened and stretched. The
Senzui kiko stresses leading the kiinto the bones and up the cerebrospinal
system.
Shoshyuten
Many of the specific instructions associated with
Sanchin kata relate
directly to Shoshyuten Kiko. In Shoshyuten Kiko the ki or vital energy is
circulated through the two primary meridians of the body (Tokumyaku-kei the
Governor Vessel and Ninmyaku-kei the Conception Vessel). In Sanchin kata
the ki is circulated in co-ordination with the breath and small movements of
the internal musculature and sacrum.
When practising Sanchin kata, it is important to remember that the chin is
tucked in and the neck is pulled back in order to align the cervical
vertebra with the back making the spine as straight as possible. The pelvis
is also tucked forward in order to eliminate the lumbar curve. This is done
to allow the ki to flow freely and directly up the back (through
Tokumyaku-kei). Also remember that the tip of the tongue is held on the
roof of the mouth. This connects Tokumyaku-kei (Governor Vessel) with
Ninmyaku-kei (Conception Vessel). Here's a short description of the
breathing process used while performing Shoshyuten Kiko during Sanchin
kata.
Inhalation
As you inhale you envision the ki/breath
descending down the centre line
(Ninmyaku-kei) of the body towards the Tanden area. As you do this the
abdomen will expand very slightly. This motion should be very small and
scarcely visible to the naked eye. This slight expansion of the abdomen
helps to draw ki to the lower abdomen. As you are reaching the upper limit
of your inhalation the pelvis rotates very slightly back. Again this motion
should be very small and scarcely visible to the naked eye. At the same
time you do this you visualise the ki circling from the Tanden down under
the body and then up to the base of the spine. This is the end point of the
inhalation phase. The slight outward/backward motion of the pelvis helps to
lead the ki from the tanden to lower areas (in this case towards the
spine).
Exhalation
As you exhale, you lead the ki up Tokumyaku-kei.
As you do this your
abdomen will move slightly inward (again this motion is very small). This
inward motion aids in leading the ki to the back. You also lightly lift the
urogenital diaphragm (lift the anus) and pull up on (rotate it tightly
forward) the pelvis as you exhale. These actions both help to force the ki
gently up the back (in this case via Tokumyaku-kei). Towards the end of the
exhalation the ki is lead up around the head to the nose and then the
tongue. At this point you have completed one cycle of the Shoshyuten.
Note that the beginning of the next cycle begins where the last stopped
(i.e., just under the tongue). This type of breathing can be used in all of
the "long breaths" of the kata. There are a number of "short
breaths."
During the "short breaths" the cycle does not need to be precisely
visualised but rather one should simply feel a sense of "movement"
along
both Ninmyaku-kei and Tokumyaku-kei.
Daishyuten
A more advanced stage of Sanchin training involve
leading the ki through
the entire body. This training is called Daishyuten kiko. Daishyuten kiko
is really just an expansion on the Shoshyuten training outlined above. In
Daishyuten kiko the ki is still circulated through the entire paths of both
of the primary meridians. Thus the anal lift, pelvis rotation, spinal
alignment, and tongue position still are used and serve the same purpose.
The main difference between the Shoshyuten and Daishyuten methods is that
the ki is also circulated through the limbs in the Daishyuten method.
It is noteworthy that both the Higashionna (Higaonna) and the Magusuku
(Miyagi) versions of Sanchin kata seem to have been structured to allow the
easiest practice of Daishyuten kiko. The first several movements involve a
double breath cycle (i.e., pull the hand back and inhale, move the hand
forward and exhale, circle hand into the morote chudan uke position
inhale/exhale). The next few movements involve a single breath cycle and a
simple hand movement. The last movements again use a single breath but with
a complex hand movement. The short huffs at the end of the kata are used to
circulate ki through the Shosyuten cycle and then into the tanden after
Daishyuten training. Thus the kata is structured to allow a person to
"warm up". First the
practitioner does the Daishyuten cycle in two breaths which is
comparatively easy. Next s/he performs the cycle in one breath but with a
very simple hand motion (this makes it easier to visualise). Last the
karateka again uses one breath but uses a complex hand motion (which can
cause visualisation to be difficult). As you can see the Sanchin kata is
laid out in such a way as begin with an easy method of Daishyuten training
and builds up slowly to the harder methods. I might describe the Daishyuten
kiko associated with Sanchin in a future post.
Dynamic Tension
Dynamic tension is used in some styles of karate
while performing Sanchin
kata. Traditionally there were two reasons dynamic tension would be used.
The first is during Daishyuten training tensing the musculature would lead
ki to the limbs and near the surface of the torso. When the body was then
relaxed the ki would circulate through the body. Thus, it acts a sort of
intensifier for Daishyuten kiko.
The other reason dynamic tension was used was to force the ki into the
bones during Senzui kiko. Many Okinawan sensei feel that dynamic tension is
potentially very dangerous. It should not be attempted without the very
careful supervision of a qualified sensei (trained in the intricacies of
Sanchin's kiko).
Many styles do not use dynamic tension and simply use a light connective
"stretching" while performing the movements. Although this method
produces
results slower it is considered safer by many sensei.