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The ITP Kata Practice w/ Fit Club member Pamela Kramer
March 7, 2020 @ 10:00 am - 11:00 am
About the ITP Kata
The ITP Kata is a series of movements that embodies the definition of practice itself: it is an
activity that, for all of its benefits, is done on a regular basis primarily for its own sake, because
it is the path upon which you walk.
The series of mind-body-spirit exercises comprising the Kata are the core of ITP. The
movements are intended to articulate all the muscle groups and joints in the body and to offer
an opportunity for deep rhythmic breathing, relaxation, transformational imaging and
meditation. The Kata was created by Aikido sensei and human potential pioneer, George
Leonard, as a daily practice, intended to tap our latent capacities and to provide the experience
of living a vital, joyful and fulfilling life.
The word Kata (kah-tah) is Japanese and means “form.” The ITP Kata was designed to be
performed in 40 minutes, each element blending into the next, without a sense of haste. Its
lineage can be traced back to hatha yoga, the martial arts, modern exercise physiology,
Progressive Relaxation, visualization research and witness meditation.
The Kata offers the following benefits:o Balances and centers the body and psyche
o Provides a generalized warm-up, speeding the heartbeat, increasing the flow of blood
and sending an infusion of warmth to all parts of the body
o Articulates and lubricates practically every joint in the body
o Makes available a comprehensive course of stretches, increasing flexibility in all major
o Includes three essential strength exercises
o Provides a full set of Progressive Relaxation exercises, in which muscle groups are
tightened then allowed to relax deeply
o Presents numerous opportunities for deep, rhythmic breathing
o Includes a period devoted to transformational imaging during which the powers of
intentionality can be applied to making positive changes in body and psyche
o Concludes with ten minutes of meditation
You don’t need any special equipment to do the ITP Kata, only a carpeted floor or mat or an
outdoor setting, and loose clothing.
When you do the Kata, think in terms of months or years, not days or weeks. The shift from
short-term to long-term term thinking and acting might well be the most important lesson this
training has to offer