The Methodology of the Warm-Up: Junbi Undo Part 2

Wednesday, November 30, 2011 by C. Michial Jones

The evolution of Junbi Undo did not stop with Chojun Miyagi Sensei. The late Seikichi Toguchi Sensei—a student of both Miyagi and Seiko Higa—further refined these movements within his Shoreikan dojo. He integrated yoga-like exercises to create a system he called Daruma Taisho, illustrating that traditional karate is a living art that continues to seek better ways to prepare the human machine.

The First Step Toward Proficiency

Junbi Undo is the first stage in a lifelong process toward martial proficiency. In the early stages of training, it is critical for a student to attain a full understanding of their own body. You must adapt your physical frame to meet the specific, grueling requirements of Goju-Ryu.

The warm-up, when performed correctly, is an ideal training tool to accomplish this. It is not “pre-class” filler; it is a methodology for training the student in the foundational mechanics of the art.

Mindset and Body Awareness

Before you exert yourself, you must warm the body. When exercising, you must do so with purpose. Your frame of mind during Junbi Undo dictates the quality of the rest of your training session.

• Listen to your Body: Especially as a beginner or after an illness, you must be attentive to your limits.
• Modify for Injury: If an exercise causes pain, seek guidance on how to modify it. Each person has a different level of fitness and flexibility.
• Concentration: Movements should be slow, with maximum control of body weight.

The Order of Stretching

To maximize safety and effectiveness, stretching should follow a specific physiological order:

1. Body Joint Mobilization: Rotating and loosening the joints to “wake them up.”
2. Static Stretching: Performed on the floor first, then standing, to lengthen the muscles safely.
3. Developmental Stretching: Performed after the body temperature has risen (following the more active exercises) to push the limits of flexibility.

Throughout this process, use slow, passive, three-stage breathing. If sharp pain occurs, stop immediately. We are building the body, not breaking it.

A Lifelong Contribution

To me, Junbi Undo is one of the most wonderful contributions to the arts that evolved from Naha-te. Miyagi Sensei was decades ahead of his time in recognizing the need for a scientific warm-up.

Even on days when I do not feel well, or when my “battered” body seems to be in revolt, I can always count on Junbi Undo to put me back on the right track. I perform these exercises every single day. There is a specific joy in starting at the feet and working up to the neck—loosening joints, stretching muscles, and coordinating breath. It “opens” the body, making it ready for karate or simply for the rigors of life as we age.

While I am on the subject there are currently two other books that give a detailed explination of Junbi Undo those are “The Art of Hojo Undo” by Michael Clarke Sensei and “The Essence of Gojuryu Vol. 1” By Richard Barrett Sensei and Garry Leaver Sensei.