HEALTH AND WELLNESS :
THE NATURAL
WAY
Exercise 60 more or
less
Ø For people without time to exercise
Ø For those who work and work
Ø For them who sit and sit
Ø For them who
get up late or love to stay in bed
This is for you! Plus Eskrida a form of passive defense.
Dr.
Silvano B. Maranga
Author
PREFACE
I
am a senior citizen and turned 61 years old last February 2013. Like most
senior citizens, I use my identification card to get discounts on purchases of
anything that the card can be of use including travel tickets.
Each
time I give my card to the sales person I usually hear, “Sir, you do not look
like a senior citizen”. To which I always reply in jest, that this is the
advantage of a guy with a height of 5 feet and 2 inches. Small people grow old
slowly.
The
statements do not come as a surprise for me. Though I am not taking medicines
nor use hair dye to blacken my head, I feel I am a little bit better than
others of my age.
I
read without glasses, use the computer to write this book. I am also setting up
blogspots or simple websites to document many of my activities.
I
attribute my physical fitness as a result of a practice of Tetada ( kalimasada)
Indonesia Jurus of Grandmaster Engr Pak Eddy Surohadi and Dra Ibu Ida Surohadi,
the exercise routine of Eskrima of Supreme Grandmaster Atty Dionesio Caňete and
the various breathing techniques of yoga and karate forms for which the I
greatfully acknowledge.
These
serve as the foundation of Exercise 60 more or less and in writing this book. I
also appreciate the encouragement of Dr. Francisco P. de la Peña, Jr. for
finding ways to develop healthy food through organic - natural farming and
develop healthy eating habits.
As
a Pelatih Nacional of Tetada kalimasada Indonesia, it is important for me to
continuously practice the art. However, as I regularly travel back and forth to
Davao, Cebu and other places, the
opportunity to practice and teach others of the art is limited.
A
year ago, sometime in April 2012, during the height of the drafting of Organic
Agriculture Production NC II for Technical Education and Skills Development
Authority TESDA and Agricultural Training Institute ATI, I was glued to my
computer and seldom find time to go out and exercise.
This
resulted in pain with my tendons and difficulty in movements due to pain in the
right knee. That could have been triggered by my attempt to perform some
kicking techniques as an attempt to make a quick exercise, forgetting that I
was already an old man. I suffered the condition for almost a month. That
condition led me to review my stock knowledge and skills on anything about the
body mechanism. It dawned on me to restructure the movements of martial arts
and redefine the intent. It has led me to the discovery of Exercise 60 more or
less.
I
got healed. There were no medications involved as I made use of my condition as
the control factor in finding a solution to my problem. I preferred the natural
way of healing myself.
My
condition improved in less than 3 months. I can now perform the 12 steps of
Exercise 60 more or less on one foot standing position.
My
friend Mr. Vianney D. Garol, General Manager of ACES, is surprised by the way I
have improved my health and fitness. He and Dr Francisco P. de la Peña, Jr.
encouraged me to write a book for the trainees and graduates of the ACES Natural
Farming Technology. The participants – graduates of the course includes
officers from Government and Non-government organizations from Luzon, Visayas
and Mindanao.
The
forms as explained in this book are based on actual forms and experience of the
author. The movements are slow and focused on the stretch. The standing
position is similar to a martial art but the intent is different. While martial
art focuses on destroying or stopping an enemy, Exercise 60 more or less, is
about fighting the enemies within, old age, atrophies, and pain.
Breathing
techniques are important in Exercise 60 more or less. It is the core of this
exercise. And three major breathing techniques are given high importance.
The
progressive tensing is an exercise form by itself and the reader is encouraged
to do the breathing and progressive tensing in conjunction with each other.
The
lying, sitting and standing positions have forms which are considered a little
bit difficult to perform. However, through constant movements of 3 months more or less, the special forms indicated will
become easy to perform.The patterns of exercise can be completed in about 10
minutes. However, due to the ease by
which the forms can be executed, a learner usually stays for 15 to 25 minutes.
While
I am writing and editing my work, I am also exercising. With this book, I
intend to teach more people to remain healthy and well through natural means.
As a matter of sharing I took it upon myself to model the forms as part of the
illustrations in this book. More pictures are available in the blogspot post.
It
is important to note that a healthy person need not have abs and body forms similar
to an athletic body build or a beauty queen form. Exercise 60 more or less, limits
itself to encourage a person to think of health as the general condition of
internal organs and extremities. And wellness is its over-all capacity to
perform normal chores and activities as any fit individual can.
Dr. Silvano B, Maranga
Author
02/10/2013
02/10/2013
to my wife nene, children, mother vicing, brothers, sister
grandchildren, nephews, relatives and friends
HOW TO USE THIS BOOK
This
book is written generally for people of my age group more or less. It is with
the intent that that the knowledge and skills I acquired and learned through
training and self study be shared and be able to help in the journey towards
better health and wellness.
It
is with this reason that the prints are done in large font for easier reading.
The size of the book which is the size of a short bond paper is intended to
place the book in a farther distance than if written in smaller fonts.
The
exercise forms are divided into three major components, the lying down form,
sitting and standing forms. Each component is described in few words together
with the pictures illustrating the form. As a further support to the readers, a
video presentation is presented in the blogspot dedicated on health and
wellness, www.himsugpinoy.blogspot.com
The
author is also available and may be invited to perform through an online video
program for the participants. It is important to note that the techniques on
progressive tensing could be understood fully with regular correct practice.
CERTIFICATE OF COPYRIGHT REGISTRATION AND DEPOSIT
Registration number A-2013-00184
INTRODUCTION
Life is fun and healthy people enjoy
life to the fullest.
At the early stages of human life,
fullness in human activity involves sports, dancing, running, loving, mountain
trekking, long work schedules, gathering
riches among many others.
People start to realize certain
excesses of work and play when the body starts to complain through minor pains.
Pain in itself is part of the growth of
the human mechanism. Pain has range from
simple and easy to deal with to complex and debilitating pain. The muscles,
lungs, heart, legs easily heal in the younger stages of life.
The metabolism starts to slow down at
40 more or less and pain due to injury or over exertion heals slower than
during younger times. The knees become weaker and painful and muscles ache
while lifting heavier load. Body strength starts to decline.
The mind is now conditioned that the
person no longer has the energy to exercise and move the muscles. It becomes easier to sit down, work in front
of the computer, report to work in a car, take the elevator on the way to work.
Upon returning home from work, a quick
meal is taken, then sit in a couch and watch tv then sleep. This is a life
routine that many people practice. Parts
of the body are less and less moved and
stretched. Life changes fast. The things that were easily done during younger
days are becoming more difficult to perform.
Life becomes harder as time goes by. It
is a continuous struggle to keep the body healthy and strong. A fight to keep
the muscles, bones, tendons and nerves in good shape for the body to respond to
the command of the brain. It is said that human life is in constant fight to
remain healthy and strong.
It is a constant challenge to defend itself from the ravages
of time. Keeping the human mechanism in maximum order and performance is the
goal of Exercise 60 more or less.
It is said that we can be biologically
healthier or younger by 10 years or more than our calendar age. This can be
done through medications, proper choices of healthy food and healthy life
style. This book focuses on the use of healthy exercise as its contribution to
the development of healthy person and society.
The exercise forms are intended to
stretch, make the muscles and tendons flexible and strong. The exercise forms
are intended as an exercise for people who have more sedentary time at office work,
senior citizens whose interest is to be able to move a little faster or as fast
as they were a few years back.
It is a great challenge for a person to
burn fats as metabolism slows down. This
exercise will prepare the body to perform more activities and burn fat the
natural way.
This
is an exercise form for people from 60 years old or beyond. This is for people
who do not have time for healthy exercise. Or people in their prime but tied down to office work. And for those that
have time to exercise and physically capable can proceed to Eskrida Indo-Phil.
Exercise
60 more or less can be done before going to bed, upon waking up, walking,
sitting in front of your desk, standing and sometimes using a stick or any
object such as cell phone, tv controller, plastic water bottle, other objects
or with no object at all.
Exercise
60 more or less can also be practiced as Eskrida Indo-Phil the standing form.
Its essence is strengthening through stretching, body and mind coordination,
with the intent to fight the enemy within oneself such as muscle deterioration
and locking of joints.
Exercise
60 more or less can do more as you go into the practice.
As
this is a combination of many forms, a student in Eskrida Indo-Phil can either
start in Eskrima and add Tetada Kalimasada Indonesia as a limbering exercise or
start at Tetada Indonesia and add martial arts in stick form to augment the
physical flexibility and strength.
Or a
student in Exercise 60 more or less remain in the lying and sitting forms as
its shield and maintenance of muscles and bone joints for stronger and
healthier you.
Have
fun and learn to keep the human mechanism going in tip top condition.
TABLE
OF CONTENTS
I.
INTRODUCTION
a. Philosophy
of Exercise 60 more or less
b. Why
Exercise 60 more or less was developed
II.
The two components of Exercise 60 more or less
a. Physical
and mental components
b. How
does Exercise 60 more or less evolve into Eskrida Indo-Phil
III. Exercise
in lying down form
a. Progressive
energization and tensing method
i. Tensing
and relaxing the body parts
1. Lower-central-upper
tensing
b. Building
energy and strength
i. Dynamic
exercise
ii. Static
exercise
c. Relaxation
and breathing techniques
i. 1-4-2
breathing cycle
ii. Triangular
breathing cycle
iii. Tensing
and relaxing the body parts
1. Lower-central-upper
body tensing
2. Upper-central-lower
body relaxation
d. Facing
up movements
e. Side
movements
f. The
circle and stick combination
IV. Exercise in sitting position
a. Focusing
of eyesight
i. Circle
and square focus
ii. Central
and peripheral visioning
iii. Left
and right directions
b. Breathing
and progressive tensing
i. 1-4-2
breathing cycle also known as the healing breath of yoga
ii. Triangular
diaphragmatic breathing cycle
iii. Progressive
Tensing and relaxing the body parts
1. Lower-central-upper
tensing
2. Upper-central-lower
relaxation
c. Feet
stretch and rotation
i. Stretching
ii. Pulling
iii. Rotation
1. Clockwise
and counter clock wise
d. Leg
lift and stretch
i. Right
leg
ii. Left
leg
iii. Both
legs
e. Tenso
with stick form
i. This
is a modified form of tenso based on the book of Masutatsu Oyama “This
is Karate”
ii. The
stick form is based on the book of Supreme Grandmaster Atty Dionesio Caňete, “
Filipino Martial Art”
iii. Holding
the breath in diaphragmatic breathing and constricting the anus is an important
technique of Tetada Indonesia of Grandmaster Engr. Ir. Eddy Surohadi and
International Trainer Dra. Ibu Ida Surohadi
f. The
training sound
i. Heart
beat indicating life, caring, loving
vibration is utilized in this exercise
ii. Hissing
sound of flowing energy
V.
Exercise in
standing position
a. Feet
positions
i. Parallel
movement
ii. Diagonal
movement
iii. 90
degree feet position and movement
iv. 180
degree feet position of the TETADA Indonesia Jurus, the kuda kuda.
b. Left
and right foot balance
i. Lift
and stretch form
ii. The
Tetada Indonesia Jurus sound and timing
c. Eskrida
Indo-Phil
i. Relationship
to jurus dasar satu of Tetada Indonesia
ii. Relationship
to the 12 strikes of Doce Pares stick fighting form and the Maranga Tres
Personas martial art form
VI. Competitions
a. Balance
and breathing methods
b. Muscular
coordination
c. Stick
and speed
VII. Healing
Massages
a. Circular-
8 form movement with stick
b. Counter
clockwise form
VIII. Acknowledgements
PHILOSOPHY
OF EXERCISE 60 MORE OR LESS
Life is an intermingling of knowledge, skills, forms, words, sounds and
sights. Hundred thousands of forms are created through linkages and connections
of many components of life itself. These become part of a growth of a new
concept, an individual, family, community and organizations.
Words, sounds and movements from many forms and individuals are
interwoven to create a holistic Exercise 60 more or less to Eskrida Indo-Phil.
The combination of movements results in fluidity of motion in consonance of the
sound and mental flow creating a focused action leading to a healthy body
movement.
The hissing sound and the heart beats are intended to make the
practitioner aware of the long exhalation and the signal to inhale and hold the
breath for a number of heart beats.
It is a combination of the movements of Karate including tenso, Eskrima,
Tetada (Kalimasada) Indonesia, Yoga, Progressive tensing, breathing techniques,
stretching of a cat, turtle walk, frog
jump, crane stance, with the intent of facilitating body movements and balance for people who do not have time to
exercise.
There are people who are glued in front of the computer or their office
work or watching television for more hours than the body can remain healthy.
Long hours sitting or lying can cause atrophy to certain parts of the body.
These people do not have time to go to the gym and even stand up to
stretch their body. Exercise 60 more or less to Eskrida Indo-Phil is for them.
There are many benefits that have been found in the practice of Exercise
60 more or less to Eskrida Indo -Phil. Concentration and muscular coordination,
alertness, strengthening the knees, stretching and twisting the spine,
tightening the abdominal muscle, flexible wrist, strong forearm and shoulders,
cardio is attained right after waking up.
In conventional practice, people plan or schedule an exercise routine
which involves at least 10 minutes a day. There are those who believe that a 10-
minute exercise may not be enough to develop a healthy body.
Conventional exercises involve longer hours or difficult to perform
movements or utilize expensive equipment. In these conventional forms of
exercises, it is important to provide special time or space to perform and done
preferably with companions.
Exercise 60 more or less is practiced by an individual in any situation,
anytime and so limited in movements that even your seat mate in a class, in a
plane or a work desk would not know you are already exercising.
This unique exercise focuses on the slow stretch. When a minor pain is
felt, reduce the stretching action. This means that a student of the exercise
60 more of less should not push towards the limits of human endurance or pain.
Each movement must be savored and enjoyed. If there are internal
clicking sounds in the joints while the movement is performed and the student
feels it is natural to feel such discomfort and far below the threshold of
pain, then the founder of Exercise 60 more or less allows it. Remember that
this is about good health, no pressure and stress free exercise.
Exercise 60 more or less has 12 forms and may be done in 5 repetitions in the beginner’s level.
This exercise is posted in the web with the intent of encouraging health
and wellness conscious individuals to do multi-tasking, do brain related tasks
and perform kinesthetic movement while doing breathing exercises.
This means that exercising while eating a healthy meal or while working
in your computer or doing other things is its main intent. Multi-tasking in Exercise
60 more or less is its key method with good results for mental alertness,
strong legs, sense of balance.
As a way to facilitate recall of the steps of this exercise, a sequence
of interrelated steps are shown and discussed.
WHY
EXERCISE 60 MORE OR LESS WAS DEVELOPED
As a senior citizen, it has come as part
of ageing that energy for exercise becomes lesser with time. I started to feel
the slow decline when I reached 50 years old.
During my younger days, karate was the
in thing. Then the Bruce Lee phenomena came followed by Jackie Chan and Wang Yu
and Jet Lee martial arts became the model for self defense and sports.
And like anyone else into the practice, we get bruises and sometimes
dislocated bones in the legs and arms. Healing was quick. A concoction of three
kinds of ointments can easily do the trick to remove pain and accelerate
healing.
The cells are quickly replaced with new cells and the body becomes
stronger. Higher kicks and jumps are a result of a constant practice and muscle
pains are considered a good sign that one has practiced enough.
Time flies. Then I noticed that a minor
hit in arms and legs take longer time to heal. The production of new cells
inside my body is becoming slower.
Metabolism has slowed down the body
movements and more time is allotted to sitting and working in the computer. The
knees start to squeak and click but it is difficult follow the old practice
routines.
Walking would be good exercise but it takes time and a good area to walk,
free from bad elements and dust from vehicles. Choosing a good walking area is
difficult. Then sometime in January
2010, I forgot that I am an old man already.
I can remember the karate forms and the
jumping turns and kicks clearly in my mind. I performed two or three of the sports
forms and my right knee was hurt. Progressively, it became more painful and
more difficult to walk. With that condition I became a more like a disabled senior
citizen. I was limping in pain and used a walking stick as I move from one
location to the other.
I believe in natural healing and choose
organically produced food whenever available. It is not natural for me to take
drugs immediately as a cure. For the next 6 months or so, I have difficulty in
standing and even in going to the comfort room.
These conditions encouraged me to
gather all knowledge and skills for me
to develop Exercise 60 more or less. And I solved my physical disability.
Exercise 60 more or less can be
beneficial even to a teenager or to old persons.
I am sharing this as a reminder that we
can grow old in dignity with strong body, quick mind and strong in spirit.
TWO
COMPONENTS OF EXERCISE 60 MORE OR LESS
Physical and mental components
It is my belief that as a person matures, the concept
of physical self is buoyed by the mental self. With the two together, the
spiritual self becomes more visible.
In writing this book I made a decision to focus on
the physical and the mental exercises that is needed in Exercise 60 more or
less then Eskrida Indo-Phil. It is my contention that the spiritual component,
though it is present in all human activities and actions need not be
incorporated in this book in detail.
I believe that
whoever reaches a certain age in life has already acquired enough knowledge and
experiences on religious faith, beliefs and practices which are spiritual in nature
and can be applied in Exercise 60 more or less.
EXERCISE 60 MORE OR LESS INTO ESKRIDA INDO-PHIL
Exercise 60 more or less is so effective in
rebuilding flexibility and strength of muscles and keeping the knee and wrist
joints move smoothly. The exercise forms move from bottom to top and has an
immediate effect on the muscles and nerves.
The progressive tensing by itself is unique as it
combines the movements from the foot up to the head. Within a few months into
the practice, I noticed I can now balance my body in one leg with stretching
movements on four angles.
I tried to follow the tetada jurus beat and it
became a natural pattern embedded in the jurus. The
hand movements of the lying down form is
applied into the standing movements. The breathing techniques follow the
methods and the tetada Indonesia stick form. This became the eskrida indo-phil.
EXERCISE
FORMS
Preparatory
stage and some key procedures
1. Tightening
and relaxing all muscles of the body is an important component of EXERCISE 60
more or less
2. Tightening muscles also affects nerves and blood circulation. Tensioning in steady state creates a vibratory effect on the body, a form described in the practice of YOGA .
2. Tightening muscles also affects nerves and blood circulation. Tensioning in steady state creates a vibratory effect on the body, a form described in the practice of YOGA .
3. Breathing through the nose slowly or slow inhalation and exhalation and holding breath are elements of Exercise 60 more or less a TETADA Indonesia technique
4. Scraping the skin at certain parts of the body affects internal organs
5. Stretching is a key factor in correctly executing an exercise form rather than quick or jerky motions
6. Joints located in the toes, ankles, knees, hips, vertebrae, shoulders, arms, wrists and fingers are main nerve nodes and need to be moved in circular or twisting motion
7. Stick forms and movements are standard eskrima or stick fighting forms and adopted from the Filipino Martial Arts
LYING
DOWN FORM
FORM
1- TIP-TOE STRETCH
1. This
is best performed while lying down but can also be done while sitting on a
chair or standing up
2. When
executed while lying down, make sure the feet and arms are fully extended,
biceps touching the ears and the back side of the hand touches the bed, stretch
the spinal column
3. Perform
while holding your breath
4. Recommended
repetitions – 12 in 3 sets for beginners
FORM 2
– TOE AND HEAD LINK
1. While
lying down, point the toes to the forehead as the head is raised and both palms
slide on the bed
2. And as
the first 3 sets is completed, perform static and dynamic tension of the biceps
and triceps while clasping your palms together as the head is raised
3. Feel the
stretch of muscles at the calf and Achilles tendon and the tensing of the front
neck muscles
4. Recommended
repetitions – 12 in 3 sets for beginners
FORM
3 FEET – FINGER FAN
1.
Join the left and right toes while the ankle are
kept in place on the bed or floor
2.
Place hand on the side of each thigh. Move the feet
as a fan pointing on opposite directions at each count while the fingers point
to the direction of the feet
FORM
4 REVERSE FEET-FINGER FAN
1. This
is a way to separate the mental control of the finger from the movement of the
feet.
2. Practice
this form while sitting or lying on the bed and get a maximum stretch
FORM
5 FEET ROTATION AND REVERSE
1.
Turn your feet clockwise or drawing a circle with
your toes using the ankle as pivot.
2.
Point your forefinger on your toes and rotate
forming a circle clockwise
3.
At the 12th
rotation with the toes and finger on the same clockwise direction, start
rotating the finger counterclockwise while the toes continue for another 12
rotations or less
FORM
6 LIFT AND STRETCH
1.
Lift knees towards the chest while keeping the feet
in straight line with the legs. For a start, left legs alternately then left
both legs at the same time as more flexibility and strength is attained.
2.
After lifting the legs, straighten the whole leg
from the thigh to the heels while pointing the toes towards the head or
perpendicular to the shin.
FORM 7
ROPE PULL AND BACK TIE-IN
1.
This form requires concentration and imagination.
2.
It involves pulling an imaginary rope from the
front and tying it at a post located at arm’s length behind your back while
lying on the left side.
3.
The front feet movement points the toes while the backward points the heels.
4. Feel the easy twisting action of your spinal column, ankles
and heel bones
5.
Perform in left and right modes
FORM 8
TENSO IN STICK RIGHT
1. This
exercise form involves two separate movements of the legs and the arms.
2. The
left and right legs alternately perform the 4 point lift and stretch. This is
easier to perform while lying down or sitting on a chair. A little bit
difficult to perform while standing as it is a challenge to perform while
balancing on one leg
3. While
the right leg starts the 12 counts, alternately at 4 count interval with the left
leg, the right hand.
4. Long inhalation, holding the breath and long
exhalation as a triangular breathing method is recommended for this form.
5. While
the right leg starts the 12 counts, alternately at 4 count interval with the
left leg, the right hand, holding a stick or an imaginary stick, moves to the
left of the body and the left hand performs the right tenso block and thrusts
in stretch and slow motion.
6. Both
legs and arms finish the exercise form at the 12th count.
FORM
9 CIRCLE AND STICK
1. This
involves a combination of circular movements of the hands and stick. Keep the
palm of the hands within 2- inch distance from the stick and move from the
handle to the tip of the stick.
2. Intent
to flow the energy ( ki or prana) along the stick and as the foot is moved from
point 1 to 12 feel the heart beat. Follow the hissing or sss sound as the stick
s moved from the right hand to the left.
3. Start with the right hand movement together
with the right foot
FORM 10 CIRCLE AND 8 STICK MOVEMENT
1. Hold a
stick or a rolled paper at the center.
2. Focus
your eyesight to the tip of the stick then move the tip to form a circular
motion for 12 clockwise rotations then counter clockwise
3. After
completing the circular motion, move the point of the stick into the 8 form
them reverse after completing 12 repetitions
4. Do
this in both hands
FORM
11 WAKING UP STRETCH
1. The
waking up stretch is a modified yawn and stretch. It is purposive and focused.
Roll your body to a prone position and raise the upper torso by straightening
the arms while keeping the legs and feet flat on the bed. This is called Cat
stretch. Hold the form for 12 heart beats
2. Then
slowly drop the upper torso to the floor and form a plank where both forearms
are placed on the floor/bed with the both palms facing upward or in front of
your face as a mirror.
3. Move
the feet in a tip toe position to keep the body in a wooden plank position.
Hold the position for 12 heartbeats
4. Do 3
cycles. At the end of the 3 cycles put hands down the floor and if your body
can do it make the push up form
FORM
12 STANDING UP MOVEMENT
1. In
this stage, let the legs be straight and the arm fully stretched. The distance
between the hands and the feet is about two shoulder widths.
2. Start
the foot movement with the right foot which is stretched back one step followed
by the left. Then the right foot is moved back to the original position
followed by the left leg. The right foot is moved to the right at shoulder
width followed by the left foot to the left.
At this juncture, the body is in push up form with the legs spread about
at shoulder width apart
3. Return
the right foot its original position followed by the left. Move both hands to
the knees, stand up and reach up with your hands. The whole cycle involves 12
heartbeats.
PROGRESSIVE
ENERGIZATION
1. Start.
Relax. Exhale and inhale slowly through the nose or count 12 heartbeats or less
for the inhalation and exhalation process.
2. Make
two breathing cycles and tense from the toes to the tip of the head
3. Tense
the toes and slowly move the tensing of the muscles of the ankles, knees,
thighs, buttocks, anus, abdominals, back, chest, shoulders, biceps, triceps,
hands, fingers, neck , jaws, face the head. At this point, hold breath and
count to 12 heartbeats or less and feel your body vibrate.
4. At the
12th heartbeat, relax the muscles from the head down to the toes in
12 heartbeats. Feel the muscles in all parts of your body as the tension is
relaxed.
5. This
energization and relaxation method is an exercise by itself and this can be
already be sufficient, if time would not allow a person to do a complete
routine of Exercise 60 more or less. This is the higher form of the progressive
tensing.
CIRCLE
AND STICK IN STANDING POSiTION
1. This
form is focused on balance
2. Start
with the left leg making the movements of
tenso in stick right
3. Follow-up
with the tenso on the left
TETADA
INDONESIA JURUS
1. The form
is a combination of TETADA Indonesia
Jurus with the Eskima stick form
2. For
easy reference this form is called ESKRIDA coined from the two words of Eskrima
the Filipino Martial Art of Supreme Grandmaster Atty Dionisio Cañete and TETADA
Kalimasada Indonesia of the founder and Grandmaster Engr. Eddy Surohadi and International
Trainer Dr. Ibu Ida Surohadi
3. The
Eskrida was first shown in public in July 23, 2011 at SM Cebu, Cebu City, Philippines during the
World Eskrima Kali Arnis Federation (WEKAF) Convention
ESKRIDA
INDO-PHIL FROM EXERCISE 60 MORE OR LESS STICK FORM LEVEL 1
This stick form is best understood in
visual presentation rather than description in written form. The form was first
shown performed by the author during the World Eskrima Kali Arnis Federation conference in Cebu City on July 2010. And can viewed at www.youtube.com
search for “tetada Indonesia”
This Eskrida Indo Phil was developed as a gesture of gratitude to the
great leaders of the martial art and healing exercise forms, Atty. Dionisio
Caňete and Engr. Ir Eddy Surohadi with Dra. Ibu Ida Surohadi. These persons
provided the inspiration to create a combination of both practices.
Eskrida Indo Phil is designed with the intent of enhancing the eskrima
preparatory limbering exercises and develop more mental focus and creating a
variety of movement of the Tetada Indonesia for those interested in the Filipino
martial art.
Life forms, such as the butterfly, birds, reptile, cats and all others
undergo transformation from the moment of conception, birth to adulthood. A
butterfly starts as an egg, then transforms into a caterpillar, pupa, then born
again as a butterfly. Other life forms start as an egg inside the mother’s womb
then when born take time to develop until its full maturity.
Eskrida Indo-Phil started as Exercise 60 more or less, over time
and continuous practice, the form can
evolve into an upright position. It has transformed itself to Escrida Indo-Phil.
There are similarities in the movement of Eskrida Indo-Phil but different in
intent with conventional martial arts which are focused in fighting external
opponents.
Escrida Indo-Phil is focused on defeating enemies within and recharging bio-batteries.
Eskrida Indo-Phil creates a mental flow through the form itself and becomes a
healthy martial art form.
However, for those interested in physical self-defense, the forms can
easily be converted into a physical self-defense tactic as the movements in
Eskrida Indo-Phil can be used to block, divert a force that may harm the
student of the healthy art. It is however recommended that when the student
proceeds to like the stick fighting form, the author suggests to continue the
path of study to the Filipino Martial Art under the tutelage of Supreme
Grandmaster Atty Dionesio Cañete. Or proceed to learn more about the practice
of Tetada Indonesia of Grandmaster Eddy
Surohadi and International Trainner Dr. Ibu Ida Surohadi. Both are excellent
trainers and honorable persons.
The foot movements have direct massaging and healing action on the
knees, legs and spine similar to a healing touch of a chiropractic healer.
“Chiropractic arts is concerned with the diagnosis, treatment
and prevention of disorders of the neuromusculoskeletal system and the effects
of these disorders on general health” as defined in Wikipedia, the free
encyclopedia
The main chiropractic practice involves manual therapy, including manipulation
of the spine, other joints and soft tissues, treatment also includes exercises.
Many ancient and modern cultures apply chiropractic methods
as a healing massage or “pinoy hilot” a training course of TESDA.
In exercise 60 more or less, chiropractic art is
incorporated in the movements as a method of limbering the joints at any time
of the day in any situation.
The foot positions and movements of Eskrida indo-phil is
focused on massaging the knees and ensuring that the tendons are moved and
stretched based on the ability and capacity of the practitioner.
Starting at parallel foot position, Eskrida then moves to 90
degree bending of knees and opening the foot to 180 degress or along a straight
line. By slowly lifting the body up through straightening the legs, the knees are
given a slight twist with a healing chiropractic form.
The form also includes rotating the foot alternately
clockwise while pointing the forefinger and following the motion of the foot.
This is described as an important motor coordination technique.
The combined knowledge and skills of exercise 60 more or
less and eskrida indo-phil are the
foundations of the philosophy and practice of the ancient art of passive
self-defense.
FOLLOW THROUGH
FOLLOW THROUGH
Dear Reader,
Thank you for finding time to read this post. There are still many
items that need to be included in this article. I intend to look for ways to
simplify further the process and include drawings, pictures and videos.
I also understand that more written description of a movement will
make the learning process more complicated rather than simplify it.
It is for this matter that I invite you to contact me for details
through email or plain text from a cell phone. My email address, sbmaranga@gmail.com and cell phone number
s, sun cell +639228195200 ; smart +639399025484;
globe +639177111102:
May we grow in healthy maturity with dignified fitness and well
enough to perform activities which we love to do when we were ten years
younger.
My warmest personal regards,
Very truly yours,
Dr. Silvano B. Maranga
Author
03/07/2013
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