Month: December 2025

A concise summary:

6- SLOW WALKING (Sanopi) : Before breakfast, walk while Inhaling for 2 steps, holding for 2 and exhaling for 4. Do it for 20-30 minutes in the morning preferably on natural terrain.

5- DAILY STRETCHING (Rajio Taiso): Upon waking up, do daily stretching to increase synovial fluid production. Start the sequence with gentle arm raises, arm rotation, gentle twisting, side bends, gentle marching in place followed by shallow squat.

4- DEEP SQUATS (Shinku Zuwari): deep squat rest throughout the day for as many minutes as possible while doing whatever.

3- SINGLE LEG STANDING (Ippon Ashi): single leg standing for 1 min twice daily. There is a progression involved.

2- FLOOR SITTING TRANSITION (Seiza Henka): floor sitting transition to standing and vice versa is a full body movement. There are different ways to do it.

1- TOWEL TWIST (Tenugui Hibiki): Done after waking and before bed, the towel twist is another full brain/body workout. Hold a rolled hand towel horizontally at shoulder height. Try to rip it apart while slowly rotating your hips. Inhale during the return to center and exhale during the twist.