Aiki Taiso
Ikkyo Undo
From a natural stance, place your left hand in front of your belt
knot with your palm flat and parallel to the floor. Next, place your right hand
on top of the left so that your right hand fingers are gripping the blade of the
left hand, and that your right hand thumb is gripping the base of the left hand
thumb. At the one count, raise your hands (leading with the top hand) up your
centerline while keeping your elbows down and at your sides.
Nikyo Undo
From a natural stance, raise your left arm horizontally as you look at
the back of your hand and place your right palm over the first knuckle of your left hand.
At the one count, bend your left wrist with your right hand and push your left elbow forward.
Kotegaishi Undo
From a natural stance, look at your left palm as you place your right
palm behind it. Hook your last two fingers of your right hand around the base of the left
thumb and place your right thumb at the base of the left little finger. At the one count,
both hands drop together, causing the left wrist to bend and twist naturally.
Sankyo Undo
From a natural stance, look at the back of your left hand with fingers
pointing downward then grasp the blade of your left hand with your right. At the one count,
twist your left hand with your right as you more your left elbow diagonally forward. Keep
the elbow bent.
Yonkyo Undo
From a natural stance, raise your left are horizontally, palm up, strait
out from the body. With your right hand, grab your left hand around the fingers so that
your right hand fingers are on top. At the one count scribe a wave in the air by leading
the left hand up and forward in an arc until tension is felt in the wrist then continue in
one fluid motion by leading the hand down in an arc to your one point while maintaining the
tension of the wrist.
Tekbui Shindo Undo
With your hands at your sides in a natural stance, relax and shake
your wrists first, then arms and entire body. Slowly reduce until still with weight underside.
Keep your One-point throughout this exercise.
Funakogi Undo
From a natural stance, step forward with your left foot keeping your hands
at your sides. At the one count, move your hips forward as you bend your wrists and elbows.
As your hips complete the forward movement, your arms should be comfortably extended and
fingers pointing downward. At the two count, reverse the hip movement as your let your
fingers drop down to your sides.
Shomenuchi Ikkyo Undo
From a natural stance, step forward with your left foot. At the
one count, move your hips forward and let your arms swing forward and upward from your fingertips.
Your fingers will scribe a natural arc from your sides. At the two count drop your hands to your
sides. When the hands reach your sides shift the hips back to the starting position.
Zengo Undo
Start in a left hamni. At the one count, slide forward as you swing your
arms forward and up from your fingertips. At the two count, drop your hands to your sides.
Pivot 180 degrees and repeat from a right hamni.
Happo Undo
Similar to zengo undo; in 8 directions
One Slide forward with the left foot, then turn 180 to the right
Two Slide forward with the right foot, then turn 90 to the left
Three Slide forward with the left foot, then turn 180 to the right
Four Slide forward with the right foot, then turn 45 to the left
Five Step forward with the left foot, then turn 180 to the right
Six Slide forward with the right foot, then turn 90 to the left
Seven Slide forward with the left foot, then turn 180 to the right
Eight Slide forward with the right foot, then turn left and face front
Tekubi Kosa Undo
Stand naturally with your hands at your sides. At the one count,
relax and swing your arms, starting with the fingertips, until your wrists cross over each
other. Immediately release them so they return to the starting position.
Joho Kosa Undo
Stand naturally with your hands at your sides. At the one count,
swing your arms forward from the fingertips until the hands overlap in front of your face.
Drop them immediately so they return to your sides.
Enkei Undo
Stand naturally with your arms at your sides. At the one count, dip your
hips as you let your left arm swing toward your one point, then immediately straighten up. At
the two count, dip again as you relax and drop your left hand down.
Enkei Choyaku Undo
Stand naturally with your arms at your sides. At the one count
look left, cross your right foot behind your left, then take a large step to your left with
your left foot and dip at the count two. Execute the enkei undo while your are doing this.
Sayu Enkei Undo
Standing naturally with your arms at your sides, at the one count
turn 90 degrees to your right and complete the Enkei Undo at the two count with your left
hand. Immediately return to face the front.
Udefuri Undo
Stand naturally with your left hand in front of your one point and your
right hand at the small of your back. At the one count swing your arms to switch positions.
At the two count return them to the starting position. Keep the shoulders square during this
exercise. For the final count, end with three, four. At the four count, step forward with the
left foot.
Udefuri Choyaku Undo
At the one count, shift your weight forward and slide your left
foot, step with your right foot and pivot to face the opposite direction while drawing the
left foot to your rear, then draw your right foot to you. The two count repeats on the
opposite side to return to the starting position.
Ushirodori Zenpo-nage Undo
Stand naturally with your hands at your sides. At the one
count raise your fingertips (palm down), keeping the upper arms still, while sliding forward
with the left foot. Straighten your elbows naturally as the left foot sets forward. At the
moment the left foot touches the mat, pivot on your left foot as your right arm swings to the
rear and keeping your left arm forward. Maintain your arms and back on the same plane and allow
your body to bend slightly at the knees.
Ushiro Tekubitori Zenshin-nage Undo
Stand naturally with your hands at your sides.
At the one count, move the fingertips forward. As the arms start to naturally swing upward,
turn your wrists over, ending with the palms down. Slide forward with your left foot. At
the two count step forward with your right foot, kneel on the left knee and bow forward at
the waist. Draw the left foot beneath you as you finish the movement.
Ushiro Tekubitori Kotai Undo
Stand naturally with your hands at your sides. At the one
count bend your wrists gently and move your fingertips forward letting your arms raise naturally.
Slide your left foot to the left and slightly back. At the two count shift your weight to the left
and, stepping to the left and back with the right foot, drop to your right knee while letting your
arms follow downward.
Katatetori Tenkan Undo
Stand naturally with your hands at your sides. At the one count,
step forward with your left foot while gently offering the left hand. Immediately after
offering the left hand, turn 180 degrees to the right on the ball of the left foot. Step
back with your right foot then draw your left foot in. Your palm changes from palm down to
palm up during the transition. At the two count step forward with the right foot and offer
the right hand, then immediately turn 180 degrees to the left and step back with your left
foot and draw the right foot in.
Zenpo Kaiten Undo (Ukemi)
Forward rolling
Koho Tento Undo (Ukemi)
Backward rolling
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