Wake yourself up! It’s almost springtime, when the earth reawakens and bursts through winter’s stronghold. We too, can feel revitalized, relaxed and ready for more training ahead. To really get the most out of our training though, we need to stretch-in our bodies and in our minds. Our February focus has been Balance and Etiquette. This month we will focus on Stretching and also look at Breathing in greater detail. In everyone’s busy lives it is always a constant struggle to find a balance for all the activities that fill our hours. The next two weeks provides us with an opportunity to work hard in the dojo. Remember March break is coming - and you will have time to mentally and physically s t r e t c h out and relax a bit. For now we need to incorporate breathing and stretching more mindfully into our training routines. Without these two integral elements of training we will not have overall balance. It is imperative to include stretching after a strenuous workout. By doing so we will experience less soreness and will also provide ourselves with the flexibility necessary to keep us nimble as well as strong. Check out the reading list as well as articles on ‘The Breath/Stretch Connection’ and on Sanchin Dachi.

MARCH HAPPY BIRTHDAY !!!!!!!!!!!

March 3/1996  -  Brodie Campbell March 4/1994  -  Nick Dziters March 9/1989  -  Kelley Anne Heggie

March10/1851  -  Kanryo Higa(shi)onna Sensei March 18/1999  -  Connor Halpenny

*****March Break Day Camp*****
We are tentatively holding day camps over the March Break - Tuesday, March 14th (Japanese Day) and Thursday the 16th (Irish Day). The cost will be $40 for one day and $75 for two. This includes lunch and craft supplies and a variety of activities, games crafts, fun and learning! We require a minimum of 10 people per day for it to proceed. Sign up and payment deadline will be Friday, March 10th. Please sign up at the dojo or call Laurie at 267-2975.

This month’s Stance SANCHIN DACHI or Hourglass Stance

One of our basic and fundamental stances is Sanchin Dachi. We first use it in our katas Geki Sai Dai Ichi & Ni and Sanchin, as well as in our kihon drills (advancing and retreating). Its importance in creating a solid, well-balanced base cannot be stressed enough. From side to side with our feet shoulder width apart and from front to back our feet line up across our body heel to toe creating an equalized centre of balance. Our toes grip the floor whether stationary (static) or moving(dynamic) to create its solidity and with knees bent slightly it brings the center of gravity lower in the body to create stability. Moving forward or backward in sanchin will have the same smooth ebb and flow as breathing. Just as there are no abrupt stops and starts in breathing, so it is with moving in sanchin dachi. The crescent shaped step ensures that each successive step will be in its perfect position. The feet never really leave the floor but slide as the weight shifts slightly from one to the other; the moving foot moves (relaxed) inward to brush the gripping big toes of the standing foot so that the heel of the moving foot lines up with the big toe of the standing foot, back out to shoulder width where the weight is once again equally distributed. The movement in between remains relaxed. Once the proper stance has been reached and you are in position - the stance becomes rooted once more, drawing energy from the toes up and out through our released techniques. REMEMBER: Position before technique!

‘The Breath/Stretch Connection’
Did you know that by learning the art of karate, we are training our minds as well as our bodies? How many of you have found that some of your initial fears have been overcome? Do you still have challenges ahead? Of course you do. The beauty of karate is that it holds so much potential to keep ‘baiting’ us with a combination of satisfaction of achievement and challenges of further development. It never stops. Neither does our breathing - unless we have expired! Unlike babies who breathe relaxed, from deep within their abdomens, we tend to grow up and ‘forget’ how to breathe. We often breathe shallowly from our chests and in some cases even hold our breaths in moments of uncertainty. With karate training we learn again how to breathe by becoming AWARE of our breath.

Our first experience at noticing our breathing patterns and habits may have been after we have done a few minutes of intense workout - our heart rate has risen and we breathe more quickly until we are ‘out of breath’. (or out of controlled breath). As we slow down, we breathe deeply, expanding and filling our lungs. This allows the oxygen to reach our hungry muscles. Slowly our breathing rate returns to normal. Increased fitness levels will allow us to work harder and longer with slower breathing and will allow us to recover sooner. Why is this important?

1. We will be able to enjoy longer and more intense workouts without fatigue.
2. We will be able to execute physical techniques (punches and kicks ) with more power.
3. We will be able to receive and withstand more intense connections of attacks.( by being able to let the breath out before the impact.)
4. Our more controlled breath will not give away our state of mind or body to our opponents. (who will not know if we are hurt or tired)
5. We should notice a positive effect in our everyday lives too with healthier bodies, enabling us to handle stress better.
6. We should be able to withstand higher mental pressures in a controlled manner.

Like breathing, we often ignore the importance of stretching. Neither of these activities is as fun and dynamic as learning to punch and to kick-but-without proper breathing and increased flexibility, these kicks and punches will never become their most effective. Our karate roots from China and India are probably best illustrated by the inclusion of the breathing and stretching originally found in activities such as yoga, meditation and qigong .The best tried and true fundamentals carry over into many types of martial arts training.

While breathing helps us bring energy into the body-stretching helps us to move it around and integrate it into the body. To be at our best we must revitalize all the organs with freshly oxygenated blood and energy. Our muscles will be strengthened, our posture will improve and our mind will be expanded. Our body parts will be like a well-conducted orchestra; playing when called upon, working in unison when necessary and while certain parts are doing their jobs, other parts can rest until it is their turn to ‘play’. Breathing and stretching, as mentioned before, are not as fun and exciting to do AND our bodies and minds will resist them. This is where your well- trained mind comes into play. This is where your brain needs to tell your body that it is OK to stretch out those tight painful spots-to let them relax and lengthen. This is where your brain needs to tell the lungs to open up and slow down.

Bring both of these fundamental activities into your regular training and you will discover that your agility and stamina will increase. Challenge yourself over the next 2 weeks and then enjoy your March break to relax. Finish off the month with renewed focus.

Suggested Reading:		‘Living the Martial Way’ by Forrest Morgan
		‘The Monk who sold his Ferrari’ by Robin Sharma
		‘The Book of Five Rings’ by Miyamoto Musashi

NOTES: Important -	Adult Class Meeting MONDAY, March 6th during class to
	Discuss - Events, Social Activities, Club Direction, Fundraising

• If you are unable to attend please phone or e-mail your suggestions/ideas to Sensei or Laurie 267-2975 laurie_winter@hotmail.com This is your club and your future so please try to make it.

SEMINAR -	Saturday, March 4th	in Napanee $25
		coloured belts @ 1:00 - 2:30
		black belts @ 2:30 - 4:00
	Pizza Hut afterwards.

Next Month:	Book review by Sempai Lindsay
	"Ask Sensei" column (submit your questions to the box in the dojo!)

******************REMEMBER NO CLASSES MARCH 13-17****************