Introduction to Junan Taiso and Tanren-ho
Junan Taiso and Tanren ho are two physical conditioning methods that are fundamental to Bujinkan Ninjutsu training. Both focus on strengthening and toning the body to improve physical ability and endurance in the martial art. In this post, we will explore the benefits of these fitness methods, as well as some basic and advanced exercises to help you incorporate them into your training routine.
Before we begin, it is important to note that physical conditioning (a concept that encompasses both Junan Taiso and Tanren ho) is a vital part of Bujinkan training. Although the martial art focuses on combat and self-defence techniques, a strong, elastic and resilient body is essential to be able to execute these techniques effectively. In addition, physical conditioning can also help prevent injuries and improve overall health.
We all know the stories of the ninja, with their legendary agility. But they have also been described since ancient times as “invisible” or fighting like animals or demons. This is due to the ability to master the joints, on the one hand, and the immense technical effectiveness and effective force that can be generated for multiple strikes. And all this derives from a good practice of Junan taiso and Tanren ho.
In the Bujinkan world it is common to find messages and blog posts about the physical aspect being the least necessary. This is an unintentional but potentially dangerous mistake, as it leads many practitioners to disappointment and sometimes physical injury. The duty of a practitioner is to try to adapt his body as much as he can to the demands of his Art and not to bring the Art to the limitations, temporary or permanent, imposed by his body.
Benefits of Junan Taiso for Bujinkan training
Junan Taiso is a traditional Japanese fitness technique that focuses on strengthening the body through gentle, controlled, elasticity-enhancing exercises. It is also known as Ryu tai undo Ho (dragon body exercises). If one imagines the anatomy and physiognomy of the dragons of the Far East (extremely strong and flexible), one understands the simile perfectly. Junan Taiso exercises are based on slow and fluid movements, such as breathing and stretching. These exercises are ideal for improving flexibility, endurance and coordination. In addition, they can also help to improve concentration and relaxation.
Basic Junan Taiso Excercises
Some basic Junan Taiso exercises include the wheel exercise, which focuses on strengthening the back muscles, and the tree exercise, which focuses on strengthening the muscles of the legs and buttocks. These exercises are easy to learn and can be adapted to any level of physical ability, with personal limits dictating the threshold between discomfort and pain.
Basic Tanren ho Excercises
Tanren ho is another fitness method that focuses on strengthening and toning the body. Unlike Junan Taiso, Tanren ho relies on more intense and dynamic exercises, such as weight lifting and cardiovascular exercises, as well as conditioning for receiving punches. These exercises are ideal for improving strength, endurance and speed. They are more dynamic exercises and depend on the elements at one’s disposal, such as makiwara, gym equipment, peg boards, one’s own Budo Taijutsu weapons, nature, etc.
How to incorporate Junan Taiso and Tanren ho into your training routine
To incorporate Junan Taiso and Tanren ho into your training routine, it is advisable to start with basic exercises and gradually increase the intensity as your level of physical ability improves. It is important to listen to your body and not overestimate your own capabilities, as this can result in injury. In addition, it is advisable to practice both fitness methods in a balanced way, as each has its own benefits. In our regular classes, we emphasise Junan Taiso, as here physical abilities that are spontaneously degraded by normal Western life are enhanced. You should adapt the proportion of each workout to the needs of your body at any given time.
Tips for maximising fitness benefits
Other tips to maximise the benefits of fitness include:
- Practice regularly: Fitness is an ongoing process and it is important to practice regularly to improve and maintain your level of physical ability. We have a related post on the importance of regularity.
- Adequate rest: Rest is essential for recovery and progress in fitness. It is important to allow the body to recover properly between training sessions. There will also be an entry dedicated to rest in martial arts.
- Eating a balanced diet: A balanced diet is essential to provide the body with the nutrients necessary for fitness and recovery. A series of entries directly related to nutrition will be coming soon.
Adopt a Japanese mentality
By this we mean that sometimes, due to the metaphorical nature of the Japanese language, we Westerners tend to take some of Hatsumi Sensei’s statements literally, and others metaphorically. In the video linked below, the Sôke is shown demonstrating some of the Junan Taiso movements, which he executed with precision and ease. As he explained, Hatsumi Sensei said that these movements had to be done well when we were 65 years old, and the Westerners laughed. The Westerners laughed. Can you guess how old Hatsumi Sensei was as he executed the moves perfectly in front of everyone? Judge for yourself:
Final conclusions and recommendationss.
In conclusion, Junan Taiso and Tanren ho are two fundamental physical conditioning methods for Bujinkan training. Both focus on strengthening and toning the body to improve physical ability and endurance in the martial art. Incorporating these methods into your training routine, along with a balanced diet and adequate rest, will help improve your physical ability and prevent injury. In the case of Junan Taiso there is a huge group of fundamental techniques that are impossible to do without a proper degree of flexibility.
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