A traditional posture present in ceremonies, family gatherings, or meditative practices. Sitting on the heels forces you to activate the deep muscles of the back, intensely stretches the quadriceps and strengthens the ankles and feet.
Seiza promotes circulation, corrects body alignment and develops an upright posture even when walking. To start, you can use a small pillow between your heels and hips and hold the pose for 30 seconds.
Kibadachi: the firm foundation of martial arts
This position, inspired by the riding posture, is one of the pillars of traditional Japanese training. The legs are placed wide open, the knees bent and the spine completely vertical.
Kibadachi develops lateral stability, strengthens the buttocks and inner thighs, and improves proprioception, i.e. the body’s ability to recognize its position in space. Practicing it daily reduces the risk of falls and strengthens the hip, a key area for maintaining independence in old age.
Neko Ashi Dachi: feline balance
This pose, known as the “cat’s paw”, trains stability on one leg. The weight rests mostly on the back leg while the front leg touches the ground only with the tip of the foot.