Keiko program 2016-06-18

• Kenko Taiso
• Stretching on the floor - individually
  1. One leg stretched, other folded inside, move extended foot from side to side touching the floor on both sides
  2. both legs stretched, move feet in parallel from side to side touching the floor on both sides - as knees fold a little bit, go through intermediate position stretching both legs completely
  3. both legs stretched, move feet in parallel to one side and lie down over leg to that side - then other side. Go through intermediate position with back straight and both legs outstretched completely
  4. both legs stretched, move feet in parallel to one side and turn upper body over leg to that side, ending up belly on the floor and both feet together in the air - then other side. When coming back, first let both feet together to the ground, then slide upper leg's knee along lower leg's side of shin-bone, coming back to half-butterfly position. Then stretch both legs and start other side.
  5. both legs stretched, just bring belly over one leg, then over the other. Synchronise with breathing - exhale when going down, inhale when going up. [We didn't do in the middle this time]
  6. both legs stretched, bring side of body over one leg while one arm goes inside, palm up, and the other goes over the head. Synchronise with breathing - exhale when going down, inhale when going up.
• Sitting Back to back - breathing
  1. inhale "big inspir'" filling first abdomen, then chest, then through base and sides of the neck, letting Chi reach top of the head. Hold a little bit.
  2. exhale emptying first chest, then abdomen, letting tan-tien prepare for reflexive gasp. Hold a little bit, then take only "small inspir'" from tan-tien
• Standing up - applied breathing
  1. Close both hands turned upwards, while partner holds gently by the wrists.
  2. Flash both hands open in sync with "small inspir'" - partner receives the impulse according to perception (clear/not clear) - then follow up with "big inspir'", for instance extending/opening arms.
  3. exhale closing and bringing hands together back to center.
• Reppaku - layers of energy
  1. synchronize Hangetsu stepping and hand movements with small and big inspir'- exhale only when bringing fists back to sides
  2. then breathing freely

Keiko program 2016-05-14

• Kenko Taiso
• Sitting meditation
  1. Um loud, expressing Kimochi - feel good
  2. With image of light coming through top of the head during inhale, going to earth during exhale while Um expressing Kimochi
  3. Tenshingoso sitting, with voice and feeling Kimochi
• Stepping
  1. Kenka-in-Hoko - Flower Walking
  2. Hangetsu - Half-mooon step
  3. Chidori - one thousand birds - with arms making loop
• Kenjutsu with Bokuto
  1. Shoko
  2. Shoden no Kata right hand, left hand, drunken master, Taichi style
  3. Sagari no Kata right hand, left hand, drunken master, Taichi style
• Tai Chi
  1. Cloud Hands
  2. Cloud Hands - stepping Hangetsu
  3. Ni Ken - Two Swords, unifying earth-sky while stepping Hangetsu
• Tenshingoso both sides alone
• Closing

Keiko program 2016-05-07

• Kenko Taiso
• Kenjutsu w/ Bokuto
  • Shoko
  • Haso - Shoko stepping forward
  • Shoden no Kata left hand, right hand, wakame style
  • Sagari no Kata left hand, right hand, wakame style
• Free hands
  • Toitsu Kihon - soft
  • Tenshingoso two hands, left hand, right hand, two hands
• Sitting meditation
  • Kongo-i giving thanks
• Closing

Keiko program 2016-04-30

• Part I
  • Sword movements - with Bokken
    1. free
    2. varying amplitude while moving across the room
    3. opening the room, cutting through the walls, the floor, and ceiling
  • Forms - individual, with Bokken
    1. Jodan - top-down diagonal
    2. Chudan - horizontal
    3. Gedan - bottom-up diagonal
    4. Kiri Komi - cutting by pushing (no pushing)
    5. Kiri Harai - cutting by pulling (no pulling)
  • Tenso / Shoko - individual, with Bokken
    1. On the same spot
    2. Opening Tenso in one step, then Shoko cutting ceiling all the way to the horizon
    3. Opening Tenso while advancing to middle of the room, then Shoko cutting through other half
    4. All in one movement
  • Chudan Kiri Komi - individual, with Bokken
    • Same as Shoko / Tenso above
  • Dai Jodan vs. Chudan Kiri Komi - partner exercise, with Bokken
    1. Starting with Chudan already opened
    2. Starting both from Shoko
• Water break
• Part II
  • Jumping exercise w/ partner
    1. Tachi jump up and down
    2. Tachi jump w/ leader varying intentions - looking right, left, going down, etc.
    3. Meiso jump
  • Hikari w/ partner
    1. Soft, same feeling as above, but moving feet freely
    2. with leader exploring Mae, Yoko, Ushiro and Sagari irimi
  • Eiko Dai - walking instead of running
  • Wakame Taiso w/ partner
  • TSGS w/ partner
• Closing

Keiko program 2016-04-23

Life Exercise

• Open and closing chest
  1. Fan Song
  2. shifting weight front and back of the foot
  3. with arm swing back and forth (opposite feet)
  4. with arm swing forth and back (same as feet)
• Walking randomly
  1. Same feeling as above
  2. massaging earth
  3. with light shining / flowers growing through footprint (blessing place)
• Kenka-in Hoko - flowers walk
• Stepping Hangetsu - half-moon
  1. Wakame feeling
  2. shifting weight to one foot then to the other - zig-zagging
  3. keeping weight centered / connected to earth
• Stepping Chidori - one thousand birds
  1. forward and backward
  2. sonomama (on the spot)
  3. with arms drawing loop in space
• Sitting on the floor
  1. open legs position - looking from side to side, letting legs fold a little bit, like camera diaphragm
  2. butterfly position - holding feet, roll head and shoulder inside, until weight shifts completely on one side and body falls on the side, but no rolling: coming back for other side
  3. open legs position - back to back, looking up and down, just keeping full contact
  4. crossed legs position - back to back
     1. A-Um/Um-A with hands hovering forward and then keeping constant distance with floor (just turn wrists, do not complete A)
     2. complete TSGS A-Um
  5. Seiza - individual TSGS A-Um / Tenshin ju-so-o feeling
• Standing up
  1. TSGS Yokihei (relaxed center) w/o sound
  2. TSGS Yokihei inverted breathing
  3. Taimyo Kata from TSGS Yokihei till end of 10 positions meditation

Keiko program 2016-04-10

• Open to everyone
  
• Meeting information
  • Time: 9:AM
    
  • Place: Wipkingerpark, Zurich / along the river
• Trainer: Patrick
  • Gauguin / Tai Chi / Koshi movements
  • Eiko Dai Kumite
  • Wakame
  • Tenshin-ju-so-o with Jo
  • Tenshingoso with Jo
  • Shoden no Kata with Jo

Keiko program 2016-04-03

• Open to everyone
  
• Meeting information
  • Time: 9:AM
    
  • Place: Wipkingerpark, Zurich / along the river
• Trainers: Patrick, Sascha

warming up	Patrick
standing meditation	Sascha
stepping pushing koshi like TSGS-A opening-entering like TSGS-E back-to-front energy like TSGS-I	Patrick
Wakame	Sascha
TSGS one-hand full body rotation	Patrick
Wakame brushing on the spot 1 to 1 moving 1 to 1 moving all together	Sascha
TSGS both hands with voice with voice silent	Patrick
Renki push hands in motion	Sascha
Hikari 1 to 2	Sascha
Closing