Library › 8. Etiquette in the Dōjō › Warm-up exercises
| No. | Technique | Translation | Stance | Comment |
|---|---|---|---|---|
| 1 | Kata no Hogushi | Loosening the shoulders | Heikō-Dachi | The shoulders are loosened with circling movements. |
| 2 | Koshi no Kaiten (腰の回転) | Hip circles | Kiba-Dachi | Circle the hips |
| 3 | Ashi no Undō (足の運動) | Leg exercise | Tora-Dachi | |
| 4 | Hiza no Kaiten (膝の回転) | Knee rotation | Heisoku-Dachi | Rotate the knees |
| 5 | Koshi no Undō (腰の運動) | Hip exercise | “Splits” | In the splits, bring the back down to the floor |
| 6 | Yubi Saki no Ude Tate Fuse | Fingertip push-ups | “Splits” | In the splits, onto the fingertips. Push the body forward close above the floor |
| 7 | Kobushi no Ude Tate Fuse | Fist push-ups | Push-up position | Push-ups on the Seiken |
| 8 | Koshi no Hogushi | Loosening the hips | Heisoku-Dachi | With interlaced fingers, try to touch the floor. |
| 9 | Mae-Geri no Undō | Front kick exercise | Heikō-Dachi | Swing the straight leg up hard. |
| 10 | Hiza Age no Undō | Knee-raise exercise | Heikō-Dachi | Raise the knees. |
| 11 | Yoko-Geri no Undō | Side kick | Heisoku-Dachi | Swing the legs up hard to the side. |
| 12 | Kata no Hogushi 2 | Loosening the shoulders | Shiko-Dachi | Alternative to no. 1. The hands push the knees apart. |
| 13 | Ryote Yoko Uraken | Opening the chest | Kiba-Dachi | Back-fist strike to the side. Shoulders and arm form one line. |
| 14 | Mawashi-Geri no Undō | Roundhouse kick exercise | On one leg | Stand on one leg, draw the other leg in at 90°. |
| 15 | Fukin no Undō (腹筋の運動) | Sit-ups | Lying on the back | Trunk raises. Chin resting on the chest. |
| 16 | Haikin no Undō (背筋の運動) | Back exercise | Lying on the stomach | Superman |
| 17 | Kubi no Undō (首の運動) | Neck exercise | Heikō-Dachi | Loosen the head |
| 18 | Shin Kokyū (深呼吸) | Deep breathing | Heikō-Dachi | Breathe deeply/meditatively. |
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