For those who are 'interested in Ajikan but cannot sit for long.' Preparatory stretches you can do in a chair
Introduction
“I want to start Ajikan, but my legs go numb and I can't concentrate.”
“My body is stiff, and sitting cross-legged is painful...” I hear these concerns from many people.
Even if you try to calm your mind, it is difficult to settle down if you have pain or discomfort in your body.
Ajikan is by no means a special ascetic practice; it is inherently something much more accessible.
Therefore, in this series, 'Gentle Ajikan Yoga,' we will start by releasing physical tension and preparing to sit comfortably.
[Gentle Ajikan Yoga 1] Hip loosening to make sitting cross-legged easier — Let's start with preparation for sitting. Why loosen the hips? (The following continues to the original text)
Why loosen the hips?
The cause of difficulty with sitting cross-legged is not just the knees or ankles.
In fact, the stiffness of the hips and hip joints is significantly involved.
Modern people spend a long time sitting in chairs, leading to a lifestyle where the muscles around the hips easily become stiff.
This restricts the movement of the pelvis, making it difficult to sit with a straight back.
Not limited to Ajikan, what is important in meditation is being able to sit stably without strain.
To achieve this, it is important to first gently open the hip joints and loosen the tension in the hips. When the muscles around the hips are loosened, the pelvis becomes easier to keep upright, which also leads to the prevention of lower back pain and the improvement of posture.aroundthe hips.
Today's Pose
The 'Fire Log Pose' you can do in a chair
What I am introducing this time is a gentle practice based on Agni Stambhasana, known in yoga as the 'Fire Log Pose.'
Agni means 'fire,' and Stambha means 'pillar.'
This name was given because the left and right legs are stacked like firewood.
It is known as a representative pose for loosening the deep parts of the hip joints.
This time, we will perform these stretches while sitting in a chair so that even beginners can feel at ease.
How to do it
1. Sit on the edge of the chair.
2. Place your right ankle on top of your left knee.
3. Gently straighten your back.
4. Inhale to lengthen your spine, and as you exhale, lean your upper body slightly forward.
5. Hold for a few breaths, only as far as is comfortable.
6. Slowly return to the starting position and repeat on the other side.
*Please do not push yourself if you feel any pain.
Let's try feeling your breath
Once you have finished the pose, place both feet on the floor and sit quietly.
You may keep your eyes closed or open, whichever you prefer.
Inhale slowly.
Exhale slowly.
That is all.
Let's observe your breathing for about three cycles.
Perhaps you will notice,
'My body feels lighter'
'My lower back feels easier to stretch'
'My breathing has become deeper'
You might notice such changes.
The first step to Ajikan
Ajikan is not about acquiring special abilities.
It begins with sitting quietly.
And noticing your own breathing.
It starts with that small step.
Aligning the body.
Aligning the breath.
Aligning the mind.
This order has actually been cherished in many training methods since ancient times.
These stretches are also one of the important preparations for approaching Ajikan.
The origin of 'Gentle Ajikan Yoga'
This program was born from my own personal experience. I was in a traffic accident in my teens, and it was yoga and meditation that I encountered while searching for a way to recover my mind and body.
'Gentle Ajikan Yoga' combines the most suitable ways to align the body (asanas) for deepening meditation.
The goal is strictly to align the body first for the sake of meditation. I truly hope that those who feel physical discomfort or stiffness, just as I once did, will experience this.
Conclusion
I have studied and practiced yoga for many years myself.
And as I engage in Ajikan at Mount Koya, I feel once again that the body and mind are by no means separate.
When the body relaxes, the breath also relaxes.
When the breath relaxes, the mind also calms down.
Start by sitting in a chair for 3 minutes.
That alone is enough.
Please continue at your own pace, without rushing or pushing yourself.
Next time, I will introduce "gentle stretches to align the pelvis."
Gassho, Kokei Amamiya, Branch Head of the Koyasan Daishi Kyokai Koju Branch
* The images in this article were created using AI.
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Profile
Kokei Amamiya
A monk (Acharya) of the Koyasan Shingon sect. Branch Head of the Koyasan Daishi Kyokai Koju Branch. Ajikan meditation instructor at the head temple Kongobuji (Noke-kokoroe). Completed a Master's degree in Esoteric Buddhism at Koyasan University Graduate School (Master of Esoteric Buddhism). Graduated from the Faculty of Law at Kindai University (Bachelor of Laws). In 2024, received the Siddham initiation at Ninna-ji Temple and inherited the Chozen-ryu Siddham tradition. Author of: "Kukai Sanpo" (Chikuma Shobo, Volumes 6-10, co-authored). Entered the priesthood following personal experiences (surviving 9/11 and the suicide of a close friend). Has since engaged in pilgrimages to Buddhist and Esoteric (Tantric) sacred sites in Tibet, India, and Nepal, as well as yoga and meditation training. Received the character for "Heaven" (Ten) in Tibet and "Light" (Ko) at Koyasan. Active under the name "Kokei Amamiya," never forgetting the beginner's mind (Bodhicitta).
Kokei Amamiya, Branch Head of the Japan Koyasan Daishi Kyokai Koju Branch and Shingon Buddhist monk. After experiencing significant loss in life, he found spiritual salvation in Esoteric Buddhism through 20 years of pilgrimages in Tibet, India, and Shikoku. Here, he shares the traditional Japanese Shingon meditation "Ajikan" and the mindset for finding the strongest mantra within, guiding busy modern people back to complete inner tranquility. Gassho.
