Sibin Babu's Blog

 This is by no means a definitive collection. Just a few of the books in my own library that I feel are essential..Here is my selection of the best martial arts books ever published. They will help you to learn more about your existing martial arts style and discover new martial arts systems & techniques. 1. Mas Oyamas's Complete Karate CourseKarate is currently enjoying wide popularity the world over. We encounter it frequently in books, films and on television. There are few people who have not seen a demonstration of brick or wood breaking or a single bare-handed man defeat a host of armed opponents. But karate is much more than this. It was developed over a thousand years ago, not only as a form of unarmed combat, but as a way to discipline the body in order to improve the spirit. In this way, a unity of body and spirit could be achieved.
If this sounds too abstract, perhaps we can use terms that are easier to deal with. Besides con­ditioning the body and improving speed, strength and co-ordination, karate increases one's alertness and self-awareness. It also teaches confidence ­not cockiness or brashness-but a deep confidence in one's abilities to deal with the world around him. And with confidence comes calmness and a sense of inner peace. This is the true karate, the karate that one can practice years after he can no longer break bricks. But everything must have- a beginning and great things cannot be accomplished in a handful of days. In karate, the beginning is the physical forms-the punches, kicks and blocks that we have all seen. These are the techniques that enable an adept karate to perform the seemingly impossible feats that he does.
Not everyone who studies karate achieves success, but if you are able to master the techniques described in this book, you could be one of them. Work with patience and perseverance and you are sure to find some measure of satisfaction. You must also work with caution, always bearing in mind that karate is a combat form and enables one to deliver a blow of devastating power. Techniques applied improperly or with insufficient care could cause injury to you or others.
May your pursuit of karate be a rewarding one. 

 
 2. Authentic Shaolin Heritage: Training  Methods of 72 Arts of Shaolin The book "Training Methods of 72 Arts of Shaolin" by Jin Jing Zhong is devoted to the most enigmatic and little-known aspect of training of Shaolin monks. The book was written in 1934 with blessing and direct participation of the Head of the Shaolin Monastery Reverend Miao Xing nicknamed "The Golden Arhat", one of the best Shaolin fighters of all times. For the first time the book describes full training methods in all 72 Shaolin Arts. Being until recently for outsiders the most secret part of training of Shaolin monks, which made them invulnerable in fight, 72 Shaolin Arts at the present time become available to all who are ready to practice them persistently and with an open heart. Training methods described in the book allow to develop supernatural abilities, far beyond abilities of an ordinary man. The book has been translated from the Chinese language for the first time.

 3. Kalarippayattu: The Complete Guide to Kerala's Ancient Martial ArtIn clear, easy-to-understand language, this book will tell you how to learn and practice payattu with or without weapons. Action photographs make poses and techniques easy to follow and traditional oral commands in Malayalam have been rendered into English.
For the first time, this manual opens up the closed world of this martial discipline to anyone interested in physical and mental fitness. For the newcomer to martial arts as well as the seasoned enthusiast, this manual offers an authentic and practical guide that will help you find a new, challenging and enjoyable route to health.
4. Karate-Do Kyohan: The Master TextNineteen kata ("forms") of karate--the art of self-defense without weapons--are presented here in complete detail. They are the ones selected by the great master and teacher, Gichin Funakoshi, to give comprehensive training in Karate-do, the way of karate.
Fully illustrated demonstrations by the translator cover not only every technique of the kata but also the fundamentals and applications: how to make a fist; the correct form of the open hand; preliminary training in blocking, striking and kicking; the seven stances; and sparring.The author presents, besides kata that he himself originated, beginning and advanced kata from both the Shorei school and the Shorin school, the former remarkable for their forcefulness and development of strength, the latter characterized by their gracefulness and lightning swiftness. This book, the most comprehensive and authoritative ever published, was being revised by the author shortly before his death in 1957, at the age of eighty-eight, and is translated for the first time. Through his advice on both practical and spiritual aspects of training, the master guides the student from techniques to the Way of karate. Complementing the English edition are illustrations of National Treasures from Kofuku-ji and Todai-ji temples in Nara and Master Funakoshi's calligraphy.
Karate, whose value for the well-rounded development of strength, coordination and agility is scientifically validated, can be practiced at any time and in any place, for any length of time, by men and women of all ages, and requires no special equipment. It also fosters the development of spiritual qualities: courage, courtesy, integrity, humility and self-control. Gichin Funakoshi's karate books, the first published in 1922, are landmarks, for the development of this martial art in Okinawa was shrouded in secrecy, and almost no records of its early history, dating back more than a thousand years to the Shao-lin Temple in Hunan Province, China, exist. Karate-do Kyohan is a book that lives up to its title: it is in truth the master text for karate instruction at all levels and in all aspects of technique and character development.
 5. Tao Of Jeet Kune Do ExpandedCompiled from Bruce Lee’s notes and essays and originally published in 1975, this iconic volume is one of the seminal martial arts guides of its time. The science and philosophy behind the fighting system Lee pioneered himself—jeet kune do—is explained in detail, depicted through hundreds of Lee’s own illustrations. With the collaboration of Lee’s daughter, Shannon, and Bruce Lee Enterprises, this new edition is expanded, updated, and remastered, covering topics such as Zen and enlightenment, kicking, striking, grappling, and footwork. Featuring an introduction by Linda Lee, this is essential reading for any practitioner, offering a brief glimpse into the mind of one of the world’s greatest martial artists.
 

During the 1970s and 1980s, the most visible presence of martial arts films was the hundreds of English-dubbed kung fu and ninja films produced by the Shaw Brothers, Godfrey Ho and other Hong Kong producers. These films were widely broadcast on North American television on weekend timeslots that were often colloquially known as Kung Fu Theater, Black Belt Theater or variations thereof.Twenty-first century kung fu film fans are more aware and appreciative of good movies than their ancestors ever were.Here are the top 5 movies that a martial artist must watch.....
1.  Enter the Dragon (1973)
Theatrical realese poster
















                                                

This 1973 martial arts classic is a must-see for any fan of the genre. Enter the Dragon is also widely credited for establishing the mainstream popularity of martial arts films in the U.S, by merging elements from both Chinese and American cinema.This is not the first movie of Bruce Lee but this is the one that has passed into legend: it was the colossal box office smash of 1973 and the most famous film of that unrivalled martial arts superstar. The film stars Lee as a martial arts specialist who is recruited to investigate a mysterious island controlled by an evil character known as Han.












2. The 36th Chamber of Shaolin (1978)

























The 36th Chamber of Shaolin is as classic as it gets—the definitive Shaolin movie, without a doubt, and the source of Liu’s nickname, “Master Killer.” He plays a young student who is wounded when his school is culled by the Manchu government, so he flees to the refuge of the Shaolin temple. one year of sweeping floors later - starts learning the monks' secret knowledge of martial arts, the movie becomes extraordinary.



3. Ip Man (2008)

























on the life of Yip Man — Bruce Lee’s teacher and a famous Wing Chun grandmaster — Ip Man stars Hong Kong action star Donnie Yen as the title character. Ip Man takes place in China during the 1930s, when Japan invaded the region. In the film, Ip Man uses his formidable Wing Chun skills to defend his family and defeat various Japanese soldiers in a martial arts competition. The fight scenes in Ip Man are so devastatingly awesome, you’ll want to start training in Wing Chun as soon as the credits roll. Ip Man is not just a watch-worthy flick because of the great fight scenes, but it’s also an interesting historical look at the world Ip Man lived in.



4.  Black Belt (2007) 
























Known as Kuro-obi in Japan, is a Japanese film directed by Shunichi Nagasaki. It focuses mainly on the martial art of Karate. It is notable for excluding the usual exaggerations of the genre. The lead roles were played by karate experts, and no special effects were used. Probably the greatest karate movie, this quiet tale of three students resisting the growing militarization of Japan during the run-up to WWII is a tangled tale about the corruption of tradition. The combat is pure karate: all stillness, silence and strategy, until the fighters unleash savage, swift, single blows.



5.  Kick Boxer (1989)

























It’s a story about two brothers who have been practicing the sport, for Erick to prove his legacy had to fight Tong Po; Thailand’s undefeated top fighter. During the fight he is injured badly, which puts Van Damme into action and increases ones interest in the movie. Another interesting element in the movie is the final fight. Fought in the ancient manner with the hands tied up with rope coated with resin and dipped in broken glass, It’s a must watch for people having sensitivity towards martial arts. 

Yoga is a way of a better living. It ensures great or efficiency in work, and a better control over mind and emotions. Through yoga one can achieve both physical and mental harmony.

                          Yoga began as an ancient practice that originated in india circa 3000 B.C. Stone carved figures of yoga postures can be found in the Indus Valley depicting the original poses and practices. Yoga was part of the greater Hindu and Vedic tradition. Yoga can be traced back to the Ṛgveda itself, the oldest Hindu text which speaks about yoking our mind and insight to the Light of Truth or Reality. 
  
        One of the great Rṣis (Seers), Patańjali, compiled the essential features and principles of Yoga (which were earlier interspersed in Yoga Upaniṣads) in the form of‘Sūtras’ (aphorisms) and made a vital contribution in the field of Yoga, nearly 4000 years ago (as dated by some famous western historians). According to Patańjali, Yoga is a conscious process of gaining mastery over the mind. The word yoga literally means “to yoke” or “union”. More than just a practice of physical exercises, Yoga is the coming together of the individual self or consciousness, with the infinite universal consciousness or spirit. Yoga is a method of inquiry in to the nature of the mind, which emphasizes Pātańjala Yoga is one among the six systems of Indian philosophy known as Ṣaḍ darśanas.

So how yoga helps to reduce overweight ?? 

Overweight and obesity are defined as ''abnormal or excessive fat accumulation that presents a risk to health''. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary. The degree to which a person is overweight is generally described by the bodymass index (BMI). Overweight is defined as a BMI of 25 or more, thus it includespre-obesity defined as a BMI between 25 and 30 and obesity as defined by a BMI of 30 or more. Pre-obese and overweight however are often used
interchangeably, thus giving overweight a common definition of a BMI of between 25–30. There are, however, several other common ways to measure the amount of adiposity or fat present in an individual's body.

Doing yoga regularly offers many benefits, including making you feel better about your body as you become stronger and more flexible, toning your muscles, reducing stress, and improving your mental and physical well-being. But how can it help you lose weight? Practicing any type of yoga will build strength, In order to lose weight, you must eat healthily and burn calories by doing exercise that raises your heart rate on a regular basis. More vigorous yoga styles can provide a better workout than gentle yoga. 

Yoga can play an important role in a weight loss program.While losing weight can be simplified to a calories in vs. calories out equation, a lot more goes into successfully changing your habits to make healthier choices second nature. Yoga helps by bringing you better in tune with your body, improving your self-image and sense of well-being. Reducing stress and thereby stress eating is another way that yoga can support weight loss. By encouraging a healthy lifestyle, consistent yoga practice makes it more likely that you'll be able to maintain your weight loss. Perhaps most significantly, yoga's emphasis on listening to your body first and foremost can be a sea change for people who have struggled to shed pounds in the past. Yoga has an important role to play in a holistic approach to weight loss

here are some books that will help you to lose weight through yoga :-







 

Bodhidharma was a Buddhist monk who lived during the 5th  century. He is traditionally credited as the transmitter of Chan Buddhism to China, and regarded as its first Chinese patriarch.  There are a number of stories and legends surrounding Bodhidharma. Some of that might be real; and a lot others just made up. In any case, they are very interesting. They bring forth the down-to-earth wisdom and the curt wit of Bodhidharma. His life, in many ways, echoes that of the Buddha himself, and his achievements are enormous.
            According to Chinese legend, he also began the physical training of the monks of Shaolin Monastery that led to the creation of Shaolin kungfu. Shaolin Kung Fu is the one of the oldest martial arts after Kalaripayattu and it is the lagest and most famous styles of Wushu or Kung Fu. Many people are under the impression that Kung Fu originated with the Shaolin Temple. It did not. Chinese martial arts were well developed before the Shaolin Temple was built. So what makes Shaolin Kung Fu different from other martial arts ??. The answer is Shaolin Kung Fu combines Zen Buddhism and Martial arts together so to be skillful in Shaolin Kung Fu not only required physical training but also require spiritual training.The legend says that When Bodhidharma entered Shaolin Temple he found that the monks there were not very fit.He introduced a series of exercises to them through two books:

- Yijin Jing
- Xisui Jing.

 That later became the foundation for the specialized interpretation of martial arts at Shaolin. The content of this training has come down to the present time as:


Ye Gun Kung - Exercises designed to strengthen the physical body by working           the tendons.
Sai Choi Kung  - The art of cleansing (the body - mind) .Sime Kung       - Meditation practice incorporating: stationary or moving exercises training the practitioner to sense, improve and finally control the movement of the Chi in his body; and spiritual training, an effort to directly perceive one's  'Original face' or 'Buddha Nature' . There are 3 exercises that given to Shaolin monks by Bodhidharma
1) The 18 Luohan Hands
2) Sinew Metamorphosis
3) Bone Marrow Cleansing These exercises are notable for being a key element of the physical conditioning used in Shaolin training. The Yijin Jing was said to be left behind by Bodhidharma after his departure from the Shaolin Monastery, and discovered within his grave (or hidden in the walls of the temple) years after he had left. It was accompanied by another text, the Xisui Jing, which was passed to a student of Bodhidharma's, but has not survived to the modern day. The monks of Shaolin supposedly practiced the exercises within the text but lost the true purpose of the document; Lin Boyuan recounts the legend that they "selfishly coveted it,
practicing the skills therein, falling into heterodox ways, and losing the correct purpose of cultivating the Way”.

         This 3 exercises given by Bodhidharma aims at strengthening the muscles and tendons, so promoting strength and flexibility, speed and stamina, balance and coordination of the body and build their internal energy [Qi] to an abundant level and use it to improve health and change their physical bodies from weak to strong. According to one legend, a monk decided that the texts given by Bodhdidharma must contain more valuable knowledge than simply self-defense, and went on a pilgrimage with a copy of the text to find someone who could translate the deeper meaning of the text. He eventually met an Indian priest named Pramati in the province of Szechwan who, examining the text, explained that the meaning of the text was extraordinarily deep and beyond his ability to translate fully. He nonetheless provided a partial translation. The monk found that within a year of practicing the techniques as Pramati had translated, that his constitution had become "as hard as steel," and he felt that he could be a Buddha. The monk was so pleased that he thereafter followed Pramati wherever he went. 

   So we can conclude that  Bodhidharma was such a revolutionary master who dispelled religiosity and drove disciples straight into the essence of Buddhism. As an example of how every walk of life
can be turned into a Way of Bodhi (awakening), he showed how even martial arts can be turned into a meaningful and peaceful activity, a wild leap of awakening. 

If you want to learn more about the training methods of bodhidharma the following books will help you :



This book describes the life and teachings of Bodhidharma in a simple and effective way that the reader can understand. The book covers his zen teachings and physical training techniques that includes :
- His unique Zen meditation.- 18 Luhon hands.- Muscle tendon changing classic(Yijin jing) 
So this book covers authentic training methods given to shaolin monks by Bodhidharma.

One of the most important aspects of martial arts training is proper breathing.
There are a large number of breathing exercises. Some are simple and easy while others require years of practice.
During inhalation we are bringing in fresh oxygen, nutrients, and vital energy. During exhalation we are expelling carbon dioxide and other toxins and poisons that we produce or collect in our daily lives.
Simply put, you don’t breathe, you don’t live.
You need oxygen for the brain and body to function at all. Clearly something as strenuous as martial arts training requires a lot of breathing.You can get in the habit of holding your breath, especially when doing something difficult.
However, doing this is not beneficial and you might pass out. So, the common advice is to…BREATHE….
It has been said that “Breathing is the greatest pleasure in life.” It is also a very powerful tool for the martial artist.Your muscles need oxygen to function properly. Tense muscles require even more oxygen, because tension is a muscular action. Your body gets most of its oxygen from the air you inhale. If you are not inhaling, you are not providing a steady supply of oxygen to your muscles or to your other vital organs that require it – like your brain and eyes.
This produces a higher “oxygen cost” and ultimately causes your mind and body not to perform as well as they should. Holding the breath for too long can also spike your blood pressure and cause dizziness. Your muscles definitely get tired more quickly. The result is that you become winded in a very short time. There are other problems too, but you get the idea.
There are many ways to breathe “correctly” and many uses for different breathing techniques and exercises. The most important thing is not to hold your breath, to have a regular pattern of inhaling (through the nose) and exhaling (through the mouth). For purposes of training, having some system or method to follow – regardless of which one you choose – will help. You probably will not get very far just tying to tell yourself not to hold your breath. Instead – just breathe.
Our lungs are divided into five sections, or lobes, three on the right and two on the left. Although we should use all of this, most people use only the top two lobes of their lungs and have a very shallow breathing pattern.

X-rays of older people have been known to show great amounts of atrophy in the lower portions of the lungs due simply to non-use. Use it or lose it is a literal term for the body.

If any joint or muscle in your body is neglected, the brain will stop sending energy there and it will shrink, stiffen up, and atrophy. Your body figures it isn’t needed and so sends its energy elsewhere. It is quite good at conserving energy.
The inner surface of the lungs is filled with millions of finger-like sacs called alveoli where the exchange of oxygen and carbon dioxide takes place. Here is where oxygen (and other components of Qi) enters the bloodstream through inhalation and carbon dioxide and other waste materials leave the body through exhalation.

It is estimated that an average adult will breathe between 17000-29000 breaths per day. We all know how to breathe but we rarely think about how to improve the process. By learning to control our breathing we can begin to control other parts of our body and well-being.
In Martial arts training we don’t just learn how to kick, punch, and perform forms, etc – we also get instructed how and when to breathe. A simple example of what correct breathing can achieve is to compare how much power you get when punching a punching bag – first holding your breath and then exhaling as you punch!

Breathing is the first step in training because it is during breathing that we adjust and balance our body for our movements. When inhaling we are adjusting our body, becoming ready for the next movement whether it’s a punch or a kick. When executing the movement we exhale.
In essence we are breathing in such as way so as to channel our Qi/Chi for maximal effect. Without proper breathing our movements become stilted, ineffective, or we become tired.

When we don’t breathe correctly – our body doesn’t receive as much oxygen – the end result is mental slugginess, tiredness and lethargy.
Proper breathing is more than simply breathe-in, breathe-out. It involves the abdomen and has four distinct stages:

Inhalation – aim to take breathe-in over a count up to 4
Retention – holding for 3-4 seconds
Exhalation – exhale over a count up to at least 6
Pause – wait a few seconds before taking next breath
As practice improves – extend the in and the out – count of 6 in up to a count of 24-30 on exhalation.
Regardless of your activity, remember to breathe. Be aware of how you are breathing and focus on a slow deep relaxed breath.

Flexibility is a vital part of martial arts training.Though most martial arts focus on static stretching due to their respective traditions, the latest science finds that dynamic stretching has significantly more positive potential.Stretching is essential in any athletic endeavor, but in martial arts it becomes vitally important because of the extreme range of motion required for many of the kicks. The explosive nature of martial arts also requires flexible muscles and joints.The good news is that anyone at any age can change their flexibility level. Just start right from where you are now and build on it day by day. If you don’t know how to start, it’s best to take some private lessons with an instructor that can assist you in gently stretching your body and taking it further than you can on your own.

The American College of Sports Medicine (ACSM) lists the following five types of stretches :-

Static Stretching
Static stretching is most often recommended for general fitness. With this type, you slowly ease into the position and hold for 10 to 30 seconds before slowly releasing the stretch.

Dynamic Stretching
Dynamic stretching is stretching with movement. The body transitions gradually into a position and this movement is repeated as you increase your reach and range of motion.

PNF Stretching
PNF stands for Proprioceptive Neuromuscular Facilitation. This type of stretching is often referred to as partner stretching because two people are needed to perform the movements.

Ballistic Stretching
This type of stretching uses bouncing movements to create momentum which moves the muscle into the stretch.

Martial artists should also experiment with different stretches in order to add variety to their stretching routines.So here are some exercises for you :

Chest

The chest muscles are known as the pectorals. Any time your upper arms moves across the front of your body, your pecs contract. To stretch these muscles, the exact opposite motion needs to be performed.


With the help of a doorway, you can easily stretch your pectoral muscles. Here's how to stretch your pecs in a doorway:

1. Stand in the middle of a doorway with one foot in front of the other

2. Bend your elbows to a 90-degree angle and place your forearms on each side of the doorway

3. Shift your weight onto your front leg, leaning forward, until you feel a stretch in your chest muscles

4. Hold for 15 seconds

5. Relax and return to starting position
Repeat above 10 more times

Shoulder

The deltoids are the muscles on the outsides of the shoulders.

The following stretch opens up the front and the top of the shoulder and the neck, low back, and hamstrings.

1. Begin by standing with your feet out wide. Your toes should point forward so that your feet are parallel. Holding a towel, take your hands behind your back and hold one end of the towel in each hand.
2. Bend your knees generously and take an exhale to hinge at your hips and fold your chest down towards the ground. Keep hold of the towel and let your hands fall over your head as much as they can. If you want a deeper stretch, bring your hands closer together on the towel.

Back

The latissimus dorsi, rhomboids, trapezius and erector spinae are back muscles that can be stretched with four different movements -- flexion, extension, rotation and lateral flexion.

1. Start in kneeling, with your hands stretched in front of you. If you have tight quads that prevent you from getting into the deep kneeling position you see Jeff in, just go as far as you can go comfortably.
2. Move your hands to one side so they are at a 45-degree angle (or more) to your body. You should feel a good stretch in this position.

Move in and out of the stretch 10 times, then hold for 30-60 seconds. Repeat 3 times, then switch to the opposite side.

Tris and Bis

The triceps are the large muscles on the back of the upper arms and the biceps are the muscles on the front.

For biceps start by sitting on the floor with your legs bent at your knees and your feet flat on the floor. Put your hands flat on the floor behind you with your elbows straight and your fingers pointing away from your body. Walk your hands out behind you until you feel a stretch in your biceps. Hold this position for 30 seconds and repeat this stretch three times.

To stretch your triceps, raise your right arm straight up, bend it at your elbow and allow your hand to rest behind your neck. Your right elbow should point straight up. Reach with your left hand over your head and place it on your right elbow. Gently pull your right elbow backward with your left hand so you feel a stretch in your right triceps. Pause for 30 seconds and switch sides. Repeat this stretch three times.

Quadricep Stretch

The quadriceps are the muscles on the front of the thighs.The standing quad stretch is excellent for improving flexibility.

1. Stand on one leg. If you need support, hold onto something solid, such as a wall or chair, for support.

2. Bend your right knee and bring your heel toward your buttock.
Reach for your ankle with your opposite (left) hand.

3. Stand up straight and pull in your abdominal muscles.  Try to keep your knees next to each other. Relax your shoulders. As you hold your leg in the bent position you will feel a slight pull along the front of your thigh and hip.

4. Breathe deeply and hold the stretch for 20-30 seconds, release and repeat on the left leg, this time holding your ankle with your right hand.

Hamstring

1. Sit on the floor with both legs out straight.

2. Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.

3. Hold this position for 15 to 30 seconds.
Relax back into the starting position.
Repeat three times.

Calf

Your calves are actually made up of two muscles: The gastrocnemius.

1. Start in a high plank with your hands directly under your shoulders.

2. Pressing through your fingers and palms, shift your weight back to bring your butt to the ceiling, so your body's in an inverted V shape.

3. Press your heels toward the ground—the closer they get to the floor, the deeper the calf stretch will be.

4. To stretch the lower part of your calves, bend your knees slightly while you continue to press your heels toward the ground.