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Seiza Dachi in Karate
Seiza, a Japanese term that translates to “properly sitting,” is an integral part of Japanese culture and martial arts, including karate. This traditional way of sitting embodies respect, discipline, and mindfulness. In this article, I will share the history of Seiza, its proper execution, and some recommendations to ensure you are performing it correctly.
The History of Seiza
Seiza has deep roots in Japanese history and culture. Traditionally, it was the formal way of sitting in Japanese households and during important ceremonies. It symbolizes respect and humility, which are core values in Japanese society. Over time, Seiza became a fundamental aspect of various Japanese martial arts, including karate, aikido, and kendo, where it is practiced as a way to cultivate discipline and readiness.
How to Sit in Seiza

Sitting in Seiza involves specific steps and conditions that should never be altered. Here’s a step-by-step guide to performing Seiza correctly:
- Kneeling Down: Begin by kneeling on the floor. Throw one leg back, rather than forward, as moving a leg forward is considered an attitude of arrogance.
- Leg Position: Which leg to throw back can vary depending on the activity or the martial art. Different martial arts have different criteria since sitting can be a vulnerable position that requires attention and preventive attitudes towards a potential attack.
- Buttocks on Heels: Rest your buttocks on your heels. Ensure that your insteps are flat on the floor.
- Hand Placement:
- Karate Dojo: In a karate dojo, place your hands on your thighs with your thumbs inward.
- Meditation (Mokuso): If meditation is ordered, place your hands on your lap using the Hokkai-join mudra (the Buddha Hotoke mudra inzo).
- Straight Back: Maintain a straight back. To achieve this, throw your shoulders slightly back and allow your chest to flex backward.
- Knee Separation: The distance between your knees can vary depending on the school or style:
- Close Together: In some schools, the knees are kept almost together.
- Open: In others, it is recommended that the knees be as open as possible.
Recommendations for Practicing Seiza

When practicing Seiza, consider the following recommendations to ensure you are doing it correctly and respectfully:
1. Respect the Tradition
- Understand the Significance: Recognize the cultural and historical importance of Seiza. It is more than just a way of sitting; it embodies respect and humility.
2. Proper Form
- Kneel Correctly: Always kneel by throwing one leg back. Avoid throwing a leg forward, as it is considered disrespectful.
- Keep Your Back Straight: Focus on maintaining a straight back to prevent discomfort and ensure proper posture.
3. Hand Placement
- Follow Dojo Guidelines: Place your hands on your thighs or lap as instructed by your sensei. Different dojos might have different practices.
4. Adaptation in Meditation
- Mudras for Meditation: When meditating, use the appropriate mudra (hand gesture) as per the sensei’s guidance. This can vary in modern karate dojos.
5. Comfort and Endurance
- Practice Regularly: Regular practice will help you build the endurance needed to sit in Seiza comfortably for longer periods.
- Listen to Your Body: If you experience discomfort or pain, adjust your posture slightly. Over time, your body will adapt.

Conclusion
Seiza is a beautiful and disciplined way of sitting that holds significant cultural and historical value in Japanese society and martial arts. By understanding its history, following the proper steps, and adhering to the recommendations, you can perform Seiza correctly and appreciate its profound significance. As you incorporate Seiza into your practice, remember to always approach it with respect, mindfulness, and humility.
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