Koshi

I am obsessed with developing proper koshi. My iai teacher, Kiyama Hiroshi, has been kicking my butt about my koshi for decades, and I’m getting so monomaniacal about it that I wonder why he hasn’t pushed me harder. Whenever I see him, he always makes point to remind to work on my koshi. He is over 90, and still has powerful koshi.

Kiyama Hiroshi Shihan Photo Copyright Peter Boylan 2013

So what is koshi? That’s a little tough, because koshi not a clearly defined medical term. Koshi includes the lower back, hips, waist and pelvis. It may be a little vague, but it’s a really good term for a critical area of the body when doing good budo.  That’s because the koshi is the platform that the upper body rest upon.  If the koshi isn’t solid, everything else will wibble-wobble around without any power or control.

Kiyama Sensei always tells me ”腰を入れて” or “put my koshi in”/”use my koshi.” This is subtly different from what people mean when they say “use your legs” or “put your back into it”. Proper use of the koshi is something more fundamental. Good koshi isn’t just about giving power, though it does that. It also gives stability in a way that is critical for being able to use the power in both your legs and your upper body.

When I swing a sword, thrust with a jo, or throw someone in judo, the quality of the technique is limited by how well I can use my koshi. It is the platform that the technique rests upon. When I swing a sword, does the weight and movement of the sword disrupt my balance and stability? If my koshi isn’t solid, it will. On the other hand, if my koshi is solid, I can increase the power and effect of my swing significantly by small movements of the koshi. The koshi ties my whole body together and allows me to direct all the power of my body into the swing of the sword, the thrust of the jo or a throw in judo.

koshi is related to what exercise instructors and trainers refer to as the “core.” The koshi combines the muscles of the lower back and the lower abdomen and ties them together with the pelvis and hips. The lower back muscles have to work with the abdominal muscles as a single unit. They can’t be fighting each other, and one can’t be overpowering the other. These muscles then attach to the pelvis from above to create a single, solid platform.

The stability of that platform is critical in whatever form of budo you are doing.  Most beginners using a sword will tend to sway back and forth like a metronome when they swing the sword. As a beginner swings the sword down, her body is pulled forward from its balanced position. As she raises the sword back over her head her body comes back to center and sometimes even sways past center to the rear.  Without a stable koshi, the beginner has no balance and no control.

The same problem arises when thrusting with a jo.  A martial artist who doesn’t know how to apply her koshi tends to thrust with just her arms, or worse, tries to power the thrust by tipping her upper body into the thrust. This doesn’t increase the power of the thrust, but it does leave her badly off balance and unable to do anything until she has pulled her upper body back over her koshi.

On the other hand, if you power a weapons thrust by driving forward with the legs and transmit that movement and leg power through the koshi to the upper body to the arms and then the weapon, you get a very powerful technique that can actually pick up and move someone (if you can find an uke who is willing to suffer through this). The koshi has to be rock solid for this to work. If there is some point where the hips, pelvis, abdomen and lower back aren’t properly connected, the moment your thrust encounters solid resistance everything will fall apart. Without a solid koshi, when you thrust into a solid partner (someone with great koshi!), your own energy will force your upper body to bend back, away from the target, even as your legs and hips are driving forward. This is disasterous.  The thrust loses any effect on the target and instead knocks you backward and off balance.

Koshi is fundamental. Nowhere is this more true than in empty hand arts. I was watching some budo demonstrations on youtube, and what consistently stood out to me was that nobody had good koshi.  Everyone demonstrating had weak koshi.  Their bodies were all over the place.  Whenever tori threw uke or took him to the ground in a pin or joint control, tori was leaning into the technique instead of driving with his legs and koshi.

I’m a judoka. If you lean into a throw or a pin, it becomes trivially simple for uke to take control from you and reverse the situation. With a judoka that can mean that three-quarters of the way through the technique, when you are sure uke is going down, you suddenly find yourself in flight going over and past uke before you hit the ground.

So how do you develop koshi? The most obvious first step is to have a solid core. That’s not complicated or mysterious.  There are thousands of sites and videos that detail exercises for building a strong core. I’m not going to spend time going over that ground. I will talk about learning to feel and use your koshi well. The first check is to stand up.

Just stand up, close your eyes and feel where your head and shoulders are in relation to your hips. Because the koshi are so fundamental to everything we do, small changes in the angle and relationship between your koshi and the rest of your body can have outsized effects on your stability and technique.  Where are your hips and pelvis? Odds are if you dropped a plumb line from the base of your neck, your hips would be a little behind it.  

That’s not where you want it. You want your hips and pelvis under your shoulders and your shoulders under your head. Take a look at the video of Kim Taylor above. He does a strike with the tsuka of the sword yet his shoulders and head are never in front of his koshi. All the power of his koshi is punching right through the end of the tsuka. The same thing happens when he turns and does the thrust with the sword. He doesn’t over extend his arm.  He doesn’t lean forward from the waist. He pushes the sword forward from his koshi.

That’s where the real power comes from.  Find where your koshi is, and then adjust it to where it should be. Can you feel the difference? Get familiar with that feeling. Really learn how it feels to stand like that. Now try walking.

It’s more difficult than we expect to move from our koshi when we walk because we have all sorts of habits from everyday life. These make walking difficult to do without paying a lot of attention to it. The upside is that walking is something we do all the time. We don’t have to go to the dojo, and we don’t need a skilled uke to practice moving with good koshi. We can practice this any time we walk, even at work.

The first thing to practice is just walking while maintaining a stable, connected koshi. This is the first step towards having a solid koshi to apply to budo. When you walk, do your head and shoulders stay over your koshi? Or are you a citizen of the 21st century whose head is permanently tilted forward and down, ready to check your iPhone at a moment’s notice? Can you duplicate the feeling of stability you have when standing still with a solid koshi while walking normally?  Once you get that, you’ll be ready to start introducing good koshi into your budo.

Koshi alone isn’t everything, but without good use of koshi, it’s difficult to progress in your practice. 


I want to give a bow of thanks to Deborah Klens-Bigman more editing and advice on this one. You can read her excellent martial arts blog at http://resobox.com/author/deborah-klens-bigman/ 

Modern Musha Shugyo Part 5: Saturday With The Seventh Dans

After 2 weeks of Musha Shugyo around Japan, we all wrapped up our vacation time. Deborah and Adam made their way back to the United States, while I stayed in Japan for a couple more weeks of work. Even though I was working, I was able to get back to Shiga for Saturday keiko with Kiyama Sensei and some of the other students in his dojo. On this particular Saturday evening, there was a lively aikido class going on in the matted dojo next to the kendo and iai dojo. When you’re doing something as quiet as iaido, aikido sounds remarkably noisy.

This week the class was small. It was Kiyama Sensei, a couple of his 7th dan students, and me. It’s fun, because I get to address everyone in the room as “Sensei.”  It’s intimidating because I’ve known I. Sensei since I started iaido.  He’s one of Kiyama Sensei’s students, and he was already a 7th dan back when I started. W. Sensei got his 7th dan sometime in the last few years so he’s been around a lot longer than I have too. Both of them were dressed in nice black keikogi and hakama. It was great to see them and chat as we all got ready for practice.

Just in case you think the previous keiko was unusual, this keiko was almost exactly like the one with Deborah and Adam. Kiyama Sensei stood at the front of the dojo, called out kata, banged his bokuto on the floor, and we did it. First, he had us do the Kendo Federation Seitei Kata. These are the standardized kata created by a committee of senior members of the Kendo Federation to use for doing rank testing. The nice thing about them is that everyone does the same kata the same way, so it's possible for people who train a variety of koryu iai systems to be ranked in a comparable manner. We started with number one, “Mae” and worked our way through all 12 of the kata. Sometimes we'd repeat a kata a time or two, but we moved through them steadily.

The new spin this time was that after we had been through the 12 Seitei Kata, Kiyama Sensei asked me to demonstrate the first kata in front of everyone. This was almost as stressful as taking my last rank test a couple of years ago. These guys have all been highly ranked since before I started, and they've been watching me since my first day in the dojo. They know all my bad habits. I took a deep breath, or two, possibly three, and started in on the kata. It didn't feel too bad, but I'm know I have plenty of room for improvement. When I finished I was expecting Kiyama Sensei to detail my various weaknesses and mistakes. Instead he caught us all by surprise and asked I. Sensei and W. Sensei to give their comments. I received some insightful and subtle critique of my technique. There was plenty to work on with this alone. The way it was given to me however was very different than I’ve been accustomed to being addressed. Both teachers started out by saying that what they were talking about was something they were working on. Then they told and showed me how I could apply the lessons they are working on in their own practice to my iai. Instead of it being straight teacher to student, these were more like fellow travelers on the Way sharing their discoveries and understanding. We are all Kiyama Sensei's students, but this was a first for me.

After that we worked our way through the Omori Ryu and Hasegawa Eishin Ryu kata sets from Muso Jikiden Eishin Ryu. I was nervous but after the previous keiko with Kiyama Sensei most of the kata came back to me quickly. For those I didn’t remember, I had two excellent models to follow. All I had to do was just slow down a little more. Sensei had us repeat each kata several times, but we didn’t stop for any long explanations or major corrections. Practice moved forward smoothly and solidly. Kiyama Sensei would say “Again” or “Next,” the bokuto would go “Bam!” and we’d do the kata.  A few times Sensei made a comment to me or to one of the other students, but mostly we just pushed ourselves along. There is something about training in such a high quality atmosphere I can’t really describe. I learn so much just from being there. I can learn without knowing what or how I’m learning.  Everyone I see is doing the kata at a much higher level, so I can absorb ideas about the iai just from seeing them practice. The atmosphere is fabulously loaded with knowledge and skill, It would be difficult not to pick up things by osmosis.

Somewhere in there I know we stopped for a short break and some tea. In case I haven't mentioned it, tea is ubiquitous in Japan. All the vending machines are loaded with green tea, black tea, sweetened tea, genmai tea, hot and cold. We all had some tea and relaxed and talked about kata we weren't quite comfortable with, or other issues we feel we are having with our iai.

The most startling thing that occurred happened after we finished working through the Hasegawa Eishin Ryu kata. Sensei asked me to demonstrate the Shinto Hatakage Ryu Seiza No Bu for everyone. Sensei has only taught Shinto Hatakage Ryu to a couple of people who have shown great and persistent interest in it. I’m sometimes amazed that over the decades more people haven’t asked Kiyama Sensei to teach Shinto Hatakage Ryu. This treasure sits in front of them. Sensei's teacher used to demonstrate it regularly, and Kiyama Sensei has demonstrated it occasionally at embu so everyone in the area recognizes it when they see it. Yet no one asks him to teach them. It comes to me demonstrating this for students who do beautiful Eishin Ryu, but for whatever reason never asked Sensei about this.

I demonstrated the Seiza No Bu, and then Sensei told us to do it together. So I would do the kata and these two highly ranked seniors followed me through the Seiza No Bu. I was intimidated before, but nothing like this. Now there was no room for me to goof up. On the other hand, I. Sensei and W. Sensei are so good, and have such solid fundamentals that they had no trouble picking up the general shape of each kata. Once they saw the shape, they could duplicate the kata with precision. The fundamentals don’t change. You have to have great koshi and relaxed movement.  So I demonstrated and my seniors followed along.

Kiyama sensei always wraps up keiko in the same way. He takes us back to the beginning and we do the very first kata, the one we started learning iai with. We didn't finish with any of the fancy kata from EIshin Ryu, or one of the exciting ones from the Shinto Hatakage Ryu we'd just done. We returned to the simplest, most fundamental of kata. We did the Kendo Federation’s first kata, Ippon Me Mae a couple of times to close the practice. It's the simplest kata, so if there are any issues with your fundamentals, they stand out the most when you do it. The not so subtle lesson is “Don't forget your basics.”

After that Kiyama Sensei said “Owarimasho.” We all moved closer to Sensei and the the front of the dojo where the shinzen is. One thing that I had to adjust to when I started with Sensei is that he's not very concerned with all the outward signs of rank. For iaido, we don't line up in any pre-arranged order. No one runs to the right or the left so they can sit in proper rank order. We just gather in to Sensei and sat in seiza. Sensei turned towards the shinzen and we all bowed to the kamiza. He turned around and we bowed to Sensei, which was moving for me. All my gratitude went into that bow. I won’t see Sensei again for months. Then we students turned to each other and bowed our thanks to each other for the good practice.

As we were changing, caring for our swords and folding up our hakama, Sensei came over to talk. He reminded me that, on top of the other things I. Sensei and W. Sensei had commented on, I still need to make sure my koshi is correct and that I put the power from my koshi into my movement and my cuts. He had other suggestions for I. Sensei and W. Sensei. I think they have drilled proper koshi until they’ve reached the point that they would have trouble trying to figure out how to move without good koshi.

It was great training with Sensei, and as always, saying farewell at the train station is tough. I’d much rather stick around and train with him than head to back to work. I had picked up many good points and plenty of guidance for my practice, but I really wish I could have stayed longer. Every practice is great, but the ones with Sensei are treasures. That moisture on my cheek as Sensei drove away from the station was from the rain. Really.