Sanchin Dachi: (Sawn-chin Daw-chee) (Hourglass Stance

• Keep the back is straight.
• Keep the chin up, head straight, and eyes forward.
• Keep the feet a shoulder’s width apart.
• Front foot toes point inward heel pushed out slightly.
• Toes grip the floor slightly, but not so tight the sole of the foot loses contact with the floor.
• Rear foot straight with toes slightly pointing inward.
• Both feet should be flat on the ground with the toes slightly gripping. Do not roll onto the side of the foot.
•  All muscles must be tight in isometric tension: abdomen, thighs, back, arms, neck, and calves.
• Legs are bent and the front knee points inward slightly with the knee over the toes on both legs.
• As the stomach muscles tighten, the hips are slightly thrust forward. Hips remain square even when walking in this stance. Use a mirror during practice to ensure the hips do not become angular. Tightening he abdomen straightens the spine.

Note: Do not point the rear foot inward keep it straight, and do not place the lead foot in such an awkward position it twists the knee joint. The purpose of this stance is stability, so you should be slightly rooted the ground, but still be able to move forward quickly.

Note: The outside muscles of the thigh should be tight. These muscles are used to give this stance its stability.

Note: The karateka should focus on his /her centerline in the execution of Sanchin. Your centerline is just below the navel.

Note: Tighten calf, thigh, buttocks, stomach, chest, bicep, triceps muscles. This is an isometric exercise. 

Note: Remember when the hips are properly thrust forward the spine is in alignment.

Note: The karateka is punched and kicked while in this stance. This is to ensure the muscle groups are tight. It also tests the karateka’s concentration. Even if the karateka is knocked forward or to the side they should continue to maintain the Sanchin stance and focus on the next step of the kata.

Note: Legend has it that this stance was developed for fighting on a bridge or boat. That is unlikely, but it does note the intent of this stance, and it could have been practiced on a boat to test its stability.

Note: This stance is mainly used in Sanchin kata. Upon completing Sanchin kata, all muscle groups should feel fatigued.

Note: Breath control is another aspect of this stance. As the karateka walks in this stance, they practice Ibuki [breathing].

Note: Modern boxers use a modified version of this stance when they’re pushed into a corner and must cover up to protect themselves.

Weakness:

• Outside knee of the lead leg is open to a power shin-kick.
• Being a stable stance, its quick movement is limited.

Strengths:

• The balance is hard to break in any direction.
• The body is trained to take a blow.
• Groin and centerline striking points are covered.
• When an adversary kicks to the lead leg, by bending the knee the blows effectiveness is reduced.
• Bending the knee of the lead leg can also stop a blow to the groin.