Karate Dō begins and ends with rei.
Every Karateka is familiar with the first precept of Gichin Funakoshi – Karate Dō begins and ends with ‘rei’. Also probably nearly every Karateka agrees about the importance of this precept, putting rei at the very centre of their Karate practice. Yet many seem to forget, that rei is not only describing a mental attitude, but also a very concrete physical practice. Paradoxically, while rei as a mental attribute is emphasized, the physical manifestation of rei is often shunned upon by the very same Karate practitioners. They see seiza and bowing as something unpleasant and antiquated, only done to fulfill some kind of Asian tradition but with no real usefulness to Karate practice, let alone fighting proficiency.
This lack of appreciation often shows in sloppy reihō. Even advanced belts are struggling while getting up from seiza, glad that the unwanted part is over and the ‘real’ Karate practice begins. But why not staying true to Funakoshis precept and starting Karate practice (yes, I mean the actual physical training) with rei and not after it? You might ask why? Seiza and bowing have no real relevance in the western world, they don’t apply to your everyday life, let alone to physical Karate practice. Guess what: you’re wrong.
Bowing in Rei
Did you ever drop something? Did you have to pick it up from the floor? Happens all the time, right? This is essentially bowing! The question is, did you pick it up correctly in a back sparing way? Or did you struggle somewhat, picking it up in an awkward position? Unfortunately many people tend to hurt their backs while picking up stuff.
We all look like really folded cashews.Jean Couch
This is were we can learn from other cultures. Use your hips! Ever heard about using your hips in Karate training? Do it properly while bowing, too. Bending at the hips engages the hamstring muscles and takes the pressure off the back muscles, sparing your spine and possibly preventing back pain.
A correct bowing will change your body!Tatsuya Naka
Seiza in Rei
Ok, so now you might agree to the relevance of bowing. But seiza certainly doesn’t relate to your everyday life and it hurts your knees. So more modern- and practical oriented martial arts are better of without seiza practice? Sorry, you’re wrong again.
The 2012 IFA Report (Institute for Work Safety of the German Social Accident Insurance) about work-related knee-strains mentions seiza and kiza as a common posture within certain crafts while working on the knees (e.g. tilers, plumbers and painters). Laboratory screening shows, that the knee is exposed to less straining forces while sitting on the heels compared to other forms of kneeling and crouching. Seiza and hiza are identified as a recovery posture for the lumbar spine and knees, especially the knee caps. The erected upper body, a relieve of the patella exterior and the contact with soft tissue furthermore reduces the forces on thighs and knee joints.
Seiza and MMA
And regarding ‘modern’ martial arts, actually most BJJ- and MMA practitioners will find themselves in seiza in nearly every training. Working from inside closed guard, a very common grappling posture, will most certainly lead to a seiza position. Therefore you often read about problems with sitting on the heels in MMA and Grappling related internet groups. So if you deem traditional seiza to be not relevant for you, think again.
Seiza and bowing in MMA training
While longer periods of seiza sitting can have a negative effect on postural control after standing up because of occluding the blood flow of the lower limbs
and seiza at first can be very uncomfortable, especially on individuals not used to it. Seiza per se is deemed to be innocuous for the knees.
 Of course regular training of seiza will reduce the negative effects so you can use the practice of seiza to it’s full potential.
And there is more to seiza than to just sit on the floor. You have of course to transition from standing to the floor and get up again. While this is happening on a regular basis in every grappling- and throwing related art and is also still very present in middle east- and east asian cultures with a more floor-living lifestyle, this transitional movements are sadly very underrepresented in regular Karate practice. Transition into- and from seiza is your chance to experience this very important movement patterns.
Sitting/kneeling on the ground and transitioning to and from standing are a fundamental movement macronutrient, many are missing in their life and their natural movement training.Ben Medder
The osteopath Phillip Beach lists three common sense and clinically practical approaches to prevent musculoskeletal pain and dysfunction:
- spending more time on the floor in archetypal positions (e.g. squatting
, kneeling and seiza, cross legged sitting – ‘sitting on the floor in comfort is a developmental birthright’)
- paying attention on the feet (our feet play a crucial role in our biomechanical well being and the rehabilitating of our feet is essential for reducing musculoskeletal distress)
- revisiting the processes involved in rising from the floor to upright (‘the effort to erect oneself from the floor to standing are a way of finetuning the many muscles we use in life’)
To love your reihō is to love your body! Make yourself familiar with correct bowing, squatting, seiza and corresponding transitional movements. This will improve your health, posture and after all your martial arts proficiency.
Florian Wiessmann: Practising Karate since the mid 1990s, I am currently a Nidan at the Nihon Karate-dō Shūshūkan, which is headed by Sugimori Kichinosuke (9.Dan) and its german branch is lead by Stephan Yamamoto (6.Dan). https://shushukan.com/
 Beach, Phillip: Muscles and Meridians – The manipulation of shape, Elsevier Ltd. 2010, p. 3-4 and Foreword