Sanchin and Kiko Training

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 ki into 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 coordination with
the breath and small movements of the internal musculature and sacrum.

When practicing 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 center-
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 visualize 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 guided 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 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 visualized 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 visualize).
Last the Karatedo practitioner again uses one breath but uses a
complex hand motion (which can cause visualization 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 Karatedo 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.