Sotaihou (Sotai Method)

The human body is structurally designed for living healthy and comfortably through an entire life time. However, for reasons such as stress, aging, and disease, the body can forget its original structural configurations, leading to contortion and strain within the body. Health problems can result. Sotaihou is a method that recovers and restores the body’s original structural configurations through repetitive, therapeutic movements.

Refer to 『ひとりで操体法 愛蔵版』 橋本敬三監修 小崎順子著 農文協発行.

1. Lift arms to right and to left

1) With feet about shoulder width apart and the back straight, stand tall. Do not stick the chin out. Look straight to the front.

2) Inhale. Then, while exhaling, slowly lift the arms to the right and to the left up to shoulder height.

3) Hold the posture for 3 to 4 seconds, breathing naturally.

4) Exhale in one burst. At the same time, drop the hands.

5) Breathe in and out.

Perform 3 to 5 times.

* If one arm is harder to lift than the other, shift your weight to the foot on the more difficult side. It will become easier to lift the arm.

2. March in place

1) With feet together and the back straight, stand tall. Do not stick the chin out. Look straight to the front.

2) March on the spot raising your thighs till horizontal. Stamp firmly with soles flat on the ground. Swing the arms forward to shoulder height and then backward.

Perform 30 to 50 foot stamps.

3. Bend forward, then arch the back

1) With feet about shoulder width apart and the back straight, stand tall.

2) Inhale. Then, while exhaling, slowly bend forward. Hang the head and both arms down. Do not overdo.

3) Hold the posture for 3 to 4 seconds, breathing naturally.

4) While exhaling, slowly raise the upper body starting from the lower back and ending at the head, and return to the starting posture.

5) Breathe in and out.

6) While inhaling, place the hands to the hips (or leave the hands hanging down from the shoulders). Then, while exhaling, slowly arch the back. Do not overdo.

7) Hold the posture for 3 to 4 seconds, breathing naturally.

8) While exhaling, slowly return to the starting posture.

9) Breathe in and out.

Perform 3 to 5 times.

* If one side is harder to do than the other side, just do the easier side 1 to 2 more times than the difficult side.

* If you have pain on one side, do not do that side. Just do the other side 5 to 6 times.

4. Bend upper body rightward and leftward

1) With feet about shoulder width apart and the back straight, stand tall.

2) While inhaling, shift the weight to the left foot and lift the right heel. At the same time, raise the left hand straight up and place the back of the right hand on the right hip.

3) While exhaling, slowly bend the upper body to the right, keeping the weight on the left foot. Do not bring your left hand in front of the head.

4) Hold the posture for 3 to 4 seconds, breathing naturally.

5) While exhaling, slowly bring the upper body back, then drop both hands.

6) Breathe in and out.

7) Perform the same movements, switching right and left.

Perform 3 to 5 times.

* If one side is harder to do than the other side, just do the easier side 1 to 2 more times than the difficult side.

* If you have pain on one side, do not do that side. Just do the other side 5 to 6 times.

5. Turn upper body rightward and leftward

1) With feet about shoulder width apart and the back straight, stand tall.

2) While inhaling, shift the weight to the left foot and lift the right heel. At the same time, move the hands out from your hips.

3) While exhaling, slowly turn the upper body to the left, twisting at the waist. Keep the weight on the left foot.

4) Hold the posture for 3 to 4 seconds, breathing naturally.

5) While exhaling, slowly bring the upper body back, then drop both hands.

6) Breathe in and out.

7) Perform the same movements, switching right and left.

Perform 3 to 5 times.

* If one side is harder to do than the other side, just do the easier side 1 to 2 more times than the difficult side.

6. Lift hands and heels, then drop them

1) With feet about shoulder width apart and the back straight, stand tall.

2) Inhale. Then, while exhaling, slowly lift the hands high up above the head and lift the heels. Imagine that you are being pulled upward by the heavens and downward by the earth.

3) Hold the posture for 3 to 4 seconds, breathing naturally.

4) Exhale in one burst. At the same time, drop the hands and heels.

5) Breathe in and out.

Perform 3 to 5 times.