Polishing the Aikido Spirit

By:  Andy Brastad, Clallam Aikikai 

Aikido Seminar with Frank Apodaca Sensei, November 3-5 2017

“The purpose of training is to tighten up the slack, toughen the body and polish the spirit.”

-Morihei Ueshiba

Recently, I had the great fortune of attending a Clallam Aikikai Aikido seminar taught by Frank Apodaca Sensei in Carlsborg, Washington.  It was my first seminar since I returned to training in Aikido after a six year hiatus.  Six years – it may not seem like a long time.  But time off the mats and aging (I’m 63) act like a slick pick-pocket – taking your valuables from you and you have no clue that they are even gone, that is until you need them.  So with a bit of trepidation I signed up for the 3-day training hoping that my stout-hearted spirit would indeed shield me from the feelings of awkwardness, lack of memory of techniques, and the aches and pains of hard workouts. I also volunteered to host visitors attending the seminar from nearby Victoria, Canada.

The seminar began on a Friday night – suwari waza techniques. I’m thinking that my training is back to square one; just do your best and don’t sweat it if you make lots of mistakes.  Throughout the session Frank Apodaca Sensei stressed the basics of good techniques; stance, posture, movement, position, timing, breath, completeness of techniques, and a martial attitude.


For the entirety of the seminar the basics would be the mantra of the seminar.  The seminar ended Sunday afternoon with a pot-luck on Saturday night. As it turned out my visitors from Victoria, Maggie and Jody, were a couple that had stayed in my house about 6 years ago.  When we met at the seminar it was as though we had just seen each other yesterday, not like 6 years had gone by. It was truly reconnecting with friends.  Also traveling with them was their son Raven and one of their students, Paul.  We all became really good friends.

This brings me back to the wise words of O’Sensei. As a student with a huge amount of “slack’ in my techniques, this seminar was just what I needed as a retuning new student.  I definitely took in as much as I could and “stole” from black belts what they offered to me.  Yes, my body ached on Monday (and Tuesday too) but I like the feeling of testing my body and learning to adapt to the limitations that I now have.  After all I’m in it for the long haul.  However, for me the words “polish the spirit” really ring true.  The basics really extend not just to techniques and training but also to developing and renewing friendships, camaraderie, and the shared excitement of friends getting promotions.  All of these activities are polishing (and rekindling) the spirit.

I want to thank Frank Apodaca Sensei and Neilu Naini Sensei for bringing this seminar on “the Basics” to Clallam Aikikai.  I could not have enjoyed it more.


The Flynn Sensei Rules for Life and Aikido

by Cecilia Ramos, Grass Valley Aikikai 

I went to Alameda Aikikai’s seminar with Flynn Sensei last November. It was to be the third in a series of weapons seminars and turned out to focus on weapons taking. I went with the expectation that it would be great, and indeed it was. Brilliant actually.

Flynn Sensei began the seminar by reminding us that he had rules. He explained that these were “the rules that I live by”, not just rules for training. So therefore the real Rule #1 didn’t apply and Rule #2 became Rule #1, except then a different rule became Rule #1 and Rule #2 remained Rule #2. The original Rule #1 continued as the actual Rule #1, while the other Rule #1 also stayed as Rule #1. (Are you keeping up? How many Rule #1s are there?) Rules #3 through #7 followed, but the numbers keep changing. Rule #11 was referenced but never stated. Many rules were left unnumbered.

At one point he turned and said “I hope someone is writing this down!” Being injured, I was just watching, so I thought perhaps it should be me. I grabbed an envelope off Alameda’s desk and scribbled them down. Here, I now share with you my notes and thoughts on the Flynn Sensei Rules for Life and Aikido. Perhaps someday someone from Thistle Aikikai will write a better list. And if they do, I would like to see it.

The actual Rule #1: The woman is always right. Do what your wife tells you.

Flynn Sensei explained that as his wife was 5,000 miles away, that this rule therefore didn’t apply to him for the weekend. But nevertheless, he did dwell on it a bit. One could write an opus on Rule #1. Such wisdom, yet so many variables. What if it is two women who are married? If wives disagree, which is right? Or what if the wife is wrong? If one is a wife, is there a burden to strive to be right? Is this rule really true? Nevertheless, it is probably really good advice for most of the men out there. I asked Flynn Sensei if he could explain Rule #1 to Fred, the love of my life. It would be so much easier if only Fred would embrace Rule #1. But Flynn Sensei said, “I only make the rules. I don’t enforce them. You have to do your own work.”

The other Rule #1, the real Rule #1: Don’t die. 

“You got to be alive at the end. You have to survive. Don’t die.” Kind of obvious, yet surprising how it is always the logic behind every part of our movement and surprising how often we violate it. All through the seminar Rule #1 kept coming up. Why do you do this, why do you do that – Rule #1 – don’t die!

A corollary to Rule #1 is… Don’t get hit. Being hit is a possible precursor to dying, so Rule #1 applies – don’t die. Also relates to Rule #2.

Rule #2: Life is tough, but it’s tougher when you’re stupid. 

“Don’t be stupid. Don’t die. Don’t make life hard.” This rule has become a saying around my house. For example, if you neglect to check your car’s oil, then you might burn up your engine. Rule #2 applies! By the time you have done this twice, then you have to take a look at yourself. Waiting to check the oil until the check oil light comes on definitely makes life tougher. Because you are stupid! Far be it from me to call a relative stupid, but Rule #2!

The other day I spoke to my students about the “hardness” of life. There are bills to pay, chores to do, jobs to go to, emergencies, conflicts, and it never stops. On top of all that you want to study aikido? My advice is, stay on top of things. Pay attention to details. Maintain your car. Keep everything around you clean and in good repair. Be organized. Be law abiding. Pay attention to your finances. Save money. Musashi said, “Pay attention to gain and loss in worldly affairs.” Don’t make mistakes that come back around to bite you. Be prepared, so that you can deal with problems as they arise. Life is hard enough, don’t make it harder. Because if your life derails itself, then you can’t do aikido! Disaster!


Rule #3: Laugh to yourself, don’t make noise. LTYS. 

Thank you Flynn Sensei for giving me a way to get my students to be quiet! LTYS!

Rule #4: New rule! Don’t make shit up. 

Well, he meant as uke, but applies to nage too. Shu-Ha-Ri theory here. It’s hard enough to do what is presented without interjecting variables. Stay with Shu. Copy the teacher. Don’t know about Shu-Ha-Ri? Ask your teacher.

Rule #5: Don’t put your elbow in uke’s face too soon. 

He was referring to kokyuho. Very true and classic good form. The only thing is that I kind of like putting my elbow in uke’s face. Very Berkeley Aikikai. Great for self-defense and leads into headlocks. But one day while doing kokyuho with Varjan Sensei, she whispered in my ear, “Some people like having an elbow in their face, but I am not one of them.” Oops.

Rule #6: If you give uke the power they will never give it back. 

Definitely true for kaiten nage. Get your hand on their neck early and be heavy about it.

Rule #7: Anybody can kill anybody, but you got to look good doing it. 

This might be one of my favorite rules because it points to the relationship between form and function. To my way of thinking, it’s all about function. But in order for techniques to function effectively, they must be done with a form that is just so. If the little things aren’t just so, then the partner isn’t controlled, the technique falls apart, Rule #2 applies, and possibly you die (violating Rule #1). But if everything is just so, then you control the opponent and survive. It just so happens that when all the little things are in place, then aikido movement, to our eyes, becomes beautiful. If you strive to make your aikido beautiful, then it will also be functional. If you strive to make your aikido functional, it will become beautiful. Good posture is a big part of it.


Flynn Sensei throwing his son, Mitsu Flynn. Photo courtesy of Suzanne Gonzales-Webb.

Unnumbered Rules:

You can’t stop it, you can only contain it.

Take your time, don’t rush. Pay attention. Let’s go.

Don’t stab yourself with the weapon. Relates to Rule #2.

You got to establish control.

He who hesitates is lost.

Load, unload.

To explain, you load a gun with ammunition and by firing it the gun it unloads itself. Lifting a sword is like loading, then cutting down is unloading. Flynn Sensei emphasized this over and over. But then somehow it got translated into French, charge and decharge, and became something that amused Flynn Sensei no end.

Katedori Aihanmi Ikkyo omote is go no sen. Ura is sen no sen.

Brilliant. Why did I never notice this before? (Go no sen is late timing. Nage reacts to uke’s attack. Sen no sen is mutual timing. Nage moves with uke. Sen sen no sen is early timing. These are deep concepts. Perhaps others can write more about this in future articles.)

The price of ______ is eternal vigilance and constant suspicion.

This one immediately caught my attention, but sadly, my dear friend Lizzy Lynn Sensei who was watching with me, chose to whisper in my ear, “That’s not the quote.” I whispered back, “What is the quote?” She replied, “The price of liberty is eternal vigilance.” My mind thought, Thomas Paine. But no. I googled it later and it seems no one really knows who said it. Not Thomas Jefferson, not Abe Lincoln, not Mark Twain, but probably John Philpot Curran, Irish orator, 1790, or Leonard H. Courtney, British politician, late 1800s.

The point is that I missed what it was that the price is of. I asked Flynn Sensei, “The price of what is constant vigilance?” He replied, “It’s eternal vigilance and constant suspicion” thus not answering the question. For some reason this bothered me and I actually watched the live streams from the seminar over again to catch it, feeling a little put upon that I was watching what I already experienced in real life. And to make it worse, I was able to confirm all the other rules, but could not find this one! So who knows? The price of safety? The price of security? None of my students can remember either. Having given it thought, I don’t think it was what he said but martial awareness would fill in the blank nicely. The price of martial awareness is eternal vigilance and constant suspicion. And it is very true. Very tiring. They say Musashi seldom slept for fear of attack.

Looking back on my career as an emergency room nurse, keeping the patients safe required eternal vigilance. It’s all about careful observation. A good ER nurse pays attention to noises. Every sound means something. And if you hear something strange – go toward it! Don’t wait. Go toward the danger. Irimi! And when it comes to child abuse, if you don’t suspect it, you won’t see it. Constant suspicion keeps kids safe. Eternal vigilance and constant suspicion. Good rules. Make it habit, then it’s not so tiring.

Long ago, in 1987, Flynn Sensei wrote an article for the newsletter of Aikido of Berkeley:

“The students actually are the dojo and collectively should provide the atmosphere of unity of effort toward training, camaraderie amongst each other, mutual support amongst each other. Sincerity and commitment become even more important. Make every effort to absorb what is being taught, remember it, practice it, and make it part of your life.”

Thank you Flynn Sensei for your teaching, for the rules, for your great laugh, for your dedication to aikido, and for loving your wife!

Here are links to the live streams of the seminar via Facebook.









Sprains and Strains; understand and rehabilitate

By Mike Doren

With introduction by Suzane Van Amburgh, Multnomah Aikikai

Have you ever incurred a strain or sprain? What’s the difference really and what can one do about it? 

IMG_2786 copyDuring an intensive training session we sometimes push a little harder, reach a little farther and an injury can occur.

After a period of intensive training (such as Aikido summer camp), there is also a risk of suffering an injury as you return to your regular training schedule. Even regular daily activities can trigger an injury after a period of intensive training. People often report that they were “doing nothing” at the time they incurred the injury. After further inquiry it is revealed that the person recently engaged in intensive physical activity or an unusual use of self (eg. we moved last weekend or I went white water rafting for the first time).

Whether you have an injury now or you recently trained intensively, I encourage you to read this excellent article below by my colleague Mike Doren.

Along with being a Guild Certified Feldenkrais® Practitioner, Mike’s background in construction, mechanics, bodybuilding, martial arts, and professional marksmanship provides a deep knowledge base to draw from, regarding the physical/mechanical aspects of the work. Learn more about Mike Doren at: http://www.feldenkraisinstitutenw.com/Michael_E_Doren.html 

posted by Suzane Van Amburgh, GCFP, 5th dan, shidoin, Multnomah Aikikai

Sprains and Strains

By Mike Doren

Sprains are injuries that affect ligaments. They occur in response to a stretch or tear of a ligament. Sprains are an acute type of injury that results from trauma such as a fall or outside force that displaces the surrounding joint from its normal alignment. Sprains can range from a mild ligament stretch to a complete tear. Bruising, swelling, instability, and painful movement are common symptoms experienced after a sprain occurs.

Sprains occur most often in the ankles, knees or the arches of the feet. Sprained ligaments swell rapidly and are painful. Generally, the greater the pain is, the more severe the injury is. For most minor sprains, you can probably treat the injury yourself. If you heard a popping sound at the time of the injury, have a fever or aren’t improving within a couple of days, seek medical treatment because inadequate or delayed treatment may cause long-term joint instability or chronic pain.

Strains are injuries that affect muscles or tendons. They occur in response to a quick tear, twist, or pull of the muscle. Strains are an acute type of injury that results from overstretching or over contraction. Pain, weakness, and muscle spasms are common symptoms experienced after a strain occurs.

What Causes a Sprain? 

A sprain can result from a fall, a sudden twist, or a blow to the body that forces a joint out of its normal position and stretches or tears the ligament supporting that joint. Typically, sprains occur when people fall and land on an outstretched arm, slide into a baseball base, land on the side of their foot, or twist a knee with the foot planted firmly on the ground.

Where Do Sprains Usually Occur? 

Although sprains can occur in both the upper and lower parts of the body, the most common site is the ankle. More than 25,000 individuals sprain an ankle each day in the United States.

The ankle joint is supported by several lateral (outside) ligaments and medial (inside) ligaments. Most ankle sprains happen when the foot turns inward as a person runs, turns, falls, or lands on the ankle after a jump. This type of sprain is called an inversion injury. The knee is another common site for a sprain. A blow to the knee or a fall is often the cause; sudden twisting can also result in a sprain.

Sprains frequently occur at the wrist, typically when people fall and land on an outstretched hand. A sprain to the thumb is common in skiing and other sports. This injury often occurs when a ligament near the base of the thumb (the ulnar collateral ligament of the metacarpo-phalangeal joint) is torn.

What Are the Signs and Symptoms of a Sprain?

The usual signs and symptoms include pain, swelling, bruising, instability, and loss of the ability to move and use the joint (called functional ability). However, these signs and symptoms can vary in intensity, depending on the severity of the sprain. Sometimes people feel a pop or tear when the injury happens.

A grade I or mild sprain is caused by overstretching or slight tearing of the ligaments with no joint instability. A person with a mild sprain usually experiences minimal pain, swelling, and little or no loss of functional ability. Bruising is absent or slight, and the person is usually able to put weight on the affected joint.

A grade II or moderate sprain is caused by further, but still incomplete, tearing of the ligament and is characterized by bruising, moderate pain, and swelling. A person with a moderate sprain usually has more difficulty putting weight on the affected joint and experiences some loss of function. An x ray may be needed to help the health care provider determine if a fracture is causing the pain and swelling. Magnetic resonance imaging is occasionally used to help differentiate between a significant partial injury and a complete tear in a ligament, or can be recommended to rule out other injuries.

People who sustain a grade III or severe sprain completely tear or rupture a ligament. Pain, swelling, and bruising are usually severe, and the patient is unable to put weight on the joint. An x ray is usually taken to rule out a broken bone. When diagnosing any sprain, the provider will ask the patient to explain how the injury happened. He or she will examine the affected area and check its stability and its ability to move and bear weight.

When to See a Doctor for a Sprain

•You have severe pain and cannot put any weight on the injured joint.

•The injured area looks crooked or has lumps and bumps (other than swelling) that you do not see on the uninjured joint.

•You cannot move the injured joint.

•You cannot walk more than four steps without significant pain.

•Your limb buckles or gives way when you try to use the joint.

•You have numbness in any part of the injured area.

•You see redness or red streaks spreading out from the injury.

•You injure an area that has been injured several times before.

•You have pain, swelling, or redness over a bony part of your foot.

•You are in doubt about the seriousness of the injury or how to care for it.

What Causes a Strain?

A strain is caused by twisting or pulling a muscle or tendon. Strains can be acute or chronic. An acute strain is associated with a recent trauma or injury; it also can occur after improperly lifting heavy objects or overstressing the muscles. Chronic strains are usually the result of overuse: prolonged, repetitive movement of the muscles and tendons.

Where Do Strains Usually Occur?

Two common sites for a strain are the back and the hamstring muscle (located in the back of the thigh). Contact sports such as soccer, football, hockey, boxing, and wrestling put people at risk for strains. Gymnastics, tennis, rowing, golf, and other sports that require extensive gripping can increase the risk of hand and forearm strains. Elbow strains sometimes occur in people who participate in racquet sports, throwing, and contact sports.

What Are the Signs and Symptoms of a Strain?

Typically, people with a strain experience pain, limited motion, muscle spasms, and possibly muscle weakness. They can also have localized swelling, cramping, or inflammation and, with a minor or moderate strain, usually some loss of muscle function. Patients typically have pain in the injured area and general weakness of the muscle when they attempt to move it. Severe strains that partially or completely tear the muscle or tendon are often very painful and disabling.

How Are Sprains and Strains Treated?

Reduce Swelling and Pain

Treatments for sprains and strains are similar and can be thought of as having two stages. The goal during the first stage is to reduce swelling and pain. The sooner you treat the sprain, the sooner you will recover. Take a hint from the pros: By getting immediate attention, they are back out there in a matter of days. If you do nothing, keep playing and then put some ice on your ankle later that night, you will end up with a sprain that can take weeks or months to heal properly. Most of the damage from a sprain comes from the swelling. Your main goal is to reduce swelling as much as possible, and to do that, every second counts. It’s also helpful to use an nonsteroidal anti-inflammatory (NSAID) medication to help control inflammation. Studies have found that patients using NSAIDs after ankle sprains had less pain, decreased swelling, and a more rapid return to activity than those who didn’t take any medication.

For people with a moderate or severe sprain, particularly of the ankle, a hard cast may be applied. This often occurs after the initial swelling has subsided. Severe sprains and strains may require surgery to repair the torn ligaments, muscle, or tendons. Surgery is usually performed by an orthopedic surgeon.

It is important that moderate and severe sprains and strains be evaluated by a health care provider to allow prompt, appropriate treatment to begin. This box lists some signs that should alert people to consult their provider. However, a person who has any concerns about the seriousness of a sprain or strain should always contact a provider for advice.

Begin Rehabilitation

The second stage of treating a sprain or strain is rehabilitation, the overall goal is to improve the condition of the injured area and restore its function. The health care provider will prescribe an exercise program designed to prevent stiffness, improve range of motion, and restore the joint’s normal flexibility and strength. Some patients may need physical therapy during this stage. When the acute pain and swelling have diminished, the provider will instruct the patient to do a series of exercises several times a day. These are very important because they help reduce swelling, prevent stiffness, and restore normal, pain-free range of motion. The provider can recommend many different types of exercises, depending on the injury. A patient with an injured knee or foot will work on weight-bearing and balancing exercises. The duration of the program depends on the extent of the injury, but the regimen commonly lasts for several weeks.

Another goal of rehabilitation is to increase strength and regain flexibility. Depending on the patient’s rate of recovery, this process begins about the second week after the injury. The provider will instruct the patient to do a series of exercises designed to meet these goals. During this phase of rehabilitation, patients progress to more demanding exercises as pain decreases and function improves.

The final goal is the return to full daily activities, including sports when appropriate. Patients must work closely with their health care provider or physical therapist to determine their readiness to return to full activity. Sometimes people are tempted to resume full activity or play sports despite pain or muscle soreness. Returning to full activity before regaining normal range of motion, flexibility, and strength increases the chance of reinjury and may lead to a chronic problem.

The amount of rehabilitation and the time needed for full recovery after a sprain or strain depend on the severity of the injury and individual rates of healing. For example, a mild ankle sprain may require up to 3 to 6 weeks of rehabilitation; a moderate sprain could require 2 to 3 months. With a severe sprain, it can take up to 8 to 12 months to return to full activities. Extra care should be taken to avoid reinjury.

RICE Therapy

Reduce regular exercise or activities of daily living as needed. Your health care provider may advise you to put no weight on an injured area for 48 hours. If you cannot put weight on an ankle or knee, crutches may help. If you use a cane or one crutch for an ankle injury, use it on the uninjured side to help you lean away and relieve weight on the injured ankle.

• Ice
Apply an ice pack to the injured area for 20 minutes at a time, 4 to 8 times a day. A cold pack, ice bag, or plastic bag filled with crushed ice and wrapped in a towel can be used. To avoid cold injury and frostbite, do not apply the ice for more than 20 minutes.

• Compression
Compression of an injured ankle, knee, or wrist may help reduce swelling. Examples of compression bandages are elastic wraps, special boots, air casts, and splints. Ask your provider for advice on which one to use, and how tight to safely apply the bandage.

• Elevation
If possible, keep the injured ankle, knee, elbow, or wrist elevated on a pillow, above the level of the heart, to help decrease swelling.

Nutritional and Herbal Therapy for Muscle Strain and Sprain

Vitamin C (250 to 500 mg two times a day) is important for keeping collagen, ligaments and tendons strong. It helps reduce swelling, repair tissue, support connective tissue and promote proper healing.

• Omega-3 fatty acids can help reduce inflammation which is important for strains and sprains.

• Bromelain (250 to 500 mg three times a day between meals) can help reduce swelling.

• Turmeric (250 to 500 mg three times a day between meals). If taken with bromelain, it can make the effect of bromelain stronger.

• Zinc (15 to 30 mg a day) promotes wound and tissue repair and is very important for bone health.

•Be sure get enough protein in your diet

• Calcium (1,000 mg a day)  and magnesium (500 mg a day) are very important for bone and muscle health.

•There are some very good Chinese herbal patent formulas that help reduce inflammation and swelling and promote healing: Jin Gu Die Da Wan 

•For pain relief, the Chinese herbal plaster, Shang Shi Zhi Tong Gao, is very effective.


Grass Valley Aikikai says, “Take care of yourselves, don’t be like us!”





Interview with Kazuo Chiba Shihan

This is an interesting interview of Chiba Sensei (by Stan Pranin) that was recently posted in the Aikido Journal.


A Historical Interview with Kazuo Chiba Shihan

(February 5, 1940 – June 5, 2015)

As a young man of eighteen, Kazuo Chiba took one look at a photograph of Morihei Ueshiba in a book and knew that his search for a true master of budo had ended. Now 8th dan and chief instructor at the San Diego Aikikai, Chiba recounts episodes from his years as an uchideshi, and provides a detailed explanation of the concept of shu-ha-ri, as well as explaining his own view of the modern aikido world.

Aikido Journal: Sensei, I understand that you began martial arts with judo and later switched to aikido.  Perhaps you could tell us about the way things were in those days?


IMG_0660A young Kazuo Chiba

Kazuo Chiba:   Well, I liked budo quite a bit, especially judo. One day I happened to find myself in a situation where I had to fight a match with one of my seniors who was a nidan. He was a fine person who had taught me quite a bit about judo ever since I first entered the dojo, and he had been good to me in matters outside the dojo as well. He had a small body but he did marvelous judo, and could throw larger opponents without using any power. He used a lot of taiotoshi (body drop) and yokosutemi (side sacrifice) throws of a caliber you don’t see much anymore. He was very fast, too.  He used to beat me all the time, but then…………..

To read the full article click on the link  https://aikidojournal.com/2004/04/26/interview-with-kazuo-chiba-1/

Biran Online wishes to thank Josh Gold Sensei for graciously giving permission to excerpt and link to the Aikido Journal.