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Budo Themes: 01/2005
Introduction
In the effort to develop ki, there are certain exercises, most of them found in Taoist practices and Chinese systems like Tai chi, Bagua etc. To all these the common factor is breathing, since deep abdominal breathing plays an important role in developing ki. In this context kata Sanchin, which is found in Goju ryu, Shito ryu as well to almost every Okinawien system, Isshin ryu, Uechi ryu etc, comprises a very good practice, may be the closest one to our curriculum.
Origin of Sanchin kata
To the best of our knowledge Sanchin kata originated in southern China, where versions of the kata are still being performed. Sanchin is also mentioned in the Bubishi, that meaning it is at least 150 - 200 years old. Many southern Chinese styles have adopted versions of Sanchin as their basic kata, but it is most often associated with the ancient southern White Crane (Jap. Hakutsuru) styles. Its purpose was as a basic energy, speed and power builder that supported the rest of the system. The Sanchin of southern Crane was performed with speed, penetrating power, and with a unique fast breathing pattern. The one normally practiced today in Goju-ryu utilizes slow ibuki breathing and it is not the same that Kanryo Higaonna brought back to Okinawa after his stay in Fuchou, China. Following his death Chojun Miyagi revised the kata in significant ways so that it more closely exemplified the "go" (hard) aspect of his Goju-ryu karate. Whereas the old master's kata was fast, explosive, and contained 180 degree turns, Miyagi's version is slow, with overall body tension, deep powerful abdominal breathing and with forward and backward movement only. Okinawan masters always claimed that 'Sanchin is everything, the basis for the whole art.
Sanchin, the "Three Conflicts’’
Sanchin translates as "Three Conflicts," "Three Battles," or "Three Gods", referring to mind, body, and spirit. It's primary martial function is to develop the cutting mind, the body of armour and the explosive power. To develop Sanchin, the three conflicts, Mind, Body and Breath, must first be recognised, then harmonised and finally refined.
The Mind; it is the discipline of concentration that clears the countless random thoughts that constantly distract us. The cutting mind is the calm clear mind that perceives and acts without the incessant chatter of the internal dialogue. It is the starting point of Zen; the uncluttered mind that allows direct experience and reaction at an instinctive level. Dealing with the enemy enables his movements to be immediately understood, so as to cut them down without hesitation at precisely the right moment. Therefore when studying Sanchin we refrain from internal verbalising and concentrate on experiencing the feelings instead. This is the state of mushin.
The Body; constant repetition combined with self awareness corrects poor body alignment and brings control over body mechanics. It restores body’s natural balance and posture. Natural strength is developed in favour of excessive tension or relaxation. The body of armour is commonly referred to as an 'Iron Shirt', and is the effect whereby the body is able to absorb and withstand blows. This is done by developing and utilising the muscles, bones and tendon throughout the whole body to absorb and dissipate the force, like a giant shock absorber.
The Breath; abdominal breathing replaces limited thoracic contraction and expansion. This enables the tension in the upper body to be released from the chest and is pushed down into lower abdomen (hara). The explosive power is generated by using the whole body and then channelling and directing it into the opponent. In the initial stages a single shock wave is produced. In the higher levels this manifests as a series of continuous waves or vibrations. The source of this power is the hara or lower abdomen combined with contractions of the diaphragm (ie breathing).
With Sanchin we bring these three together to create a state of enlightenment. In this process, the ‘’three conflicts’’ must be recognized, harmonized and refined. Each conflict is a dull unpolished stone, Sanchin grinds each one until three jewels emerge. Concentrate without distraction on natural movement and posture, combined with coordinated abdominal breathing. This may take years of diligent practice but with patience and perseverance will bring great rewards, such as the Cutting mind, the Iron shirt and Explosive penetrating Ki.
Sequence of movements All movements are conducted in an isometric fashion with the emphasis given in strong ibuki breathing.
1. Take musubi dachi stance with hands open and crossed in front, left over right.
2. Step forward in right Sanchin dachi in a morote chudan Uchi Uke. Draw back left fist, punch Gyaku Zuki Chudan and return to the first Kamae.
3. Step forward in left Sanchin in a morote chudan Uchi Uke. Draw back right fist, punch Gyaku Zuki Chudan and return to the first Kamae.
4. Step forward in right Sanchin in a morote chudan Uchi Uke. Draw back the left fist, punch Gyaku Zuki Chudan and return to Kamae.
5. Starting with right hand punch, alternatively right – left, 4 static Choku Zuki, every time returning to the first kamae.
6. On the final punch open both hands, extend elbows forward, then pull both hands in hikite position and strike Gedan Nukite (both hands). Arms slightly rounded at the elbows. Shoulders down. Repeat three more times. Close hands while bring them back in hikite.
7. Step back with right foot in Sanchin dachi – execute Mawashi Uke and follow with double, jodan and chudan, teisho uke.
8. Step back with left foot in Sanchin dachi - execute Mawashi Uke and follow with double, jodan and chudan, teisho uke.
9. Step right foot back into Musubi Dachi, take initial stance with crossed hands.
10. Return to yoi position.
It is important to note that Goju and other Okinawan styles practitioners use Sanchin dachi during their performance, however if we, as Shotokan practitioners, want to practice this kata, for the benefits it gives, we may use Han Zenkutsu dachi, without affecting the essence of Sanchin practice.
Key points of Sanchin kata
Strong abdominal ibuki breathing
Learn how to drop your weight on to your stance
Good stances and balance
Relaxation and tension at the correct points
Remember to keep shoulders down.
Practice testing your partner
DO NOT STRAIN
Why to practice Sanchin?
Sanchin kata can guide and instruct practitioners on many levels. Even its name, "three battles" or "conflicts", gives an indication that the kata functions at multiple levels. The three elements in conflict are the body, mind, and breath (do not forget that in Japan and China, breath is synonymous with spirit, ki, or energy). Although these elements are considered separately, they are inextricably interwoven in karate practice. Only when these three elements are in harmony we are able to reach our potential in both technique and character. As in the rest of nature, the balance of these three elements is impermanent, however Sanchin kata provides a way of even temporarily uniting them, therefore the karateka's focus and power will be developed.
The Body Sanchin is an isotonic exercise which helps to strengthen, condition, and toughen the physical body, through the application of tension and abdominal breathing. Every muscle below the neck needs to be tensed for the entire duration of the kata. In addition torques the arm and leg bones, so increasing bone mass. It is a fundamental exercise in developing Mushimi – the heavy, sticky hand technique.
The isotonic tension of the body automatically slows down the action of the techniques. This provides also an opportunity to observe and learn the correct way to perform certain hand techniques.
Sanchin helps the realization of centering the body in the hara; by placing our crossed hands in front of the hara during Yoi; by moving into Sanchin Dachi with the arms in Morote chudan Uchi Uke, we are taking a kamae which focuses on the hara. When projected downwards, the angle of the forearms converge over the hara. When projected upwards, the angle of the legs also converge over the hara.
Performing Sanchin two or three times during a training session will provide maximum benefit and will not adversely affect healthy people. However, if the kata is performed incorrectly or excessively it may harm the body. It is important not to overly tense the neck muscles, since this can constrict the vessels to and from the brain.
The Mind The mind is also centered in the hara by focusing attention on the rising and falling motion of the abdomen while breathing. The mind is the director of everything, that meaning that it should maintain focus over the entire body throughout the performance of the kata. This is perhaps the most difficult and yet the most beneficial aspect of the practice. Knowing that the mind can only focus on one thing at a time and that Sanchin demands total focus over the whole body (in order to ensure that the muscles below the neck remain fully tensed; that all the hand techniques are executed correctly; that abdominal breathing is being maintained along with the correct breathing pattern), we understand why Sanchin has such a value .
The Breath Breath is synonymous with spirit. It is centered in the hara by using deep abdominal breathing. Hara is considered to be the origin and storehouse of martial power, ki. Abdominal breathing is also essential in developing and storing Ki in the body and is an essential part of haragei (hara development). In addition, most people breathe high up, in the thorax, meaning that the chest muscles are the primary ones used to bring air in and out of the lungs. Abdominal breathing is very important, because it increases lung capacity, promotes greater oxygen exchange and flushes stale air out the lungs more efficiently than thoracic breathing. More than that, emotions can be controlled by adopting appropriate breathing patterns; even a deep sigh or one long out breath may have a calming effect. Forceful breathing is a way to project a martial spirit.
Breath is also related with "ki." By coordinating abdominal breathing, explosive exhalation, and correctly applied muscle contraction, you can produce, for an instant, phenomenal power. Chinese traditional medicine says that ki is universal, a fundamental necessity for life. A fundamental tenet of Chinese traditional medicine is that, in addition to universal ki, we are all born with our own personal store of essential ki. While wrong lifestyle reduces essential ki, and once it is gone, person dies, our ki reservoir is increasing by eating nourishing foods and doing certain exercises. The old masters discovered two methods of supplementing their essential store of ki. These are the internal method, called Naikan, and the external method, called Gaikan. The external generation of ki (Gaikan) is said to be achieved through the exact muscle tension exercises required in Sanchin kata. Through constant tensing of the muscles, universal ki is said to be drawn into the muscles.
Acupuncture theory tells us that every finger and toe is directly linked through meridians to internal organs such as the heart, small intestines, bladder, kidneys, gall bladder, liver, lungs, large intestine, stomach, and the spleen. At the completion of sanchin practice, the locally generated ki enters the meridians and are circulated to nourish these internal organs. Sanchin is a heishi (closed fist) kata. This means that the ki generated during the performance of the form is not emitted outside the body, but is kept within to nourish it.