Three sets of warm-up exercises were described in Volume One:
- Junan Kenko Taiso are always performed, then, depending on the class, either
- Toitsu Taiso (for Ki class) or
- Aiki-Taiso (for Aikido class) are performed.
They are performed to a steady rhythm and always start to the left.
The count is given for each exercise, if applicable.
Note that these descriptions are not a substitute for a good teacher.
They are only to help you memorize the names and procedures.
@@@@@@@@@@@@@@@@
What was referred to as
"Aiki-Robics"
in Volume One,
is now officially known as "Relax Taiso," or "One-ness Taiso."
The Aikido and Ki Development classes now start with these exercises.
They were developed by Tohei Sensei to help us relax more completely.
They are further described in Tohei's video on this subject.
See Bibliography.
These exercises are performed before Ki class.
Each exercise is done twice to each side in a "right-right, left-left" fashion - to the contrary of
Toitsu Taiso and
Aiki Taiso
- while counting 1-2-3-4-5-6-7-8 = "ichi-ni-san-shi-go-roku-shichi-hachi"
in 2 sets, unless otherwise noted.
All exercises are performed standing up.
The tempo is more subdued than the older taiso, to a tempo of approximately 60 beats per minute
(half tempo of many popular dance tunes).
Do it to the music if you have access to it.
[Ed: It is this humble reviewer's opinion that the original music sucks, but it serves the purpose,
so what the hey? As of 1999 however, there is new music that is less bland and the sections
are more noticable; much better!]
- @@@???
Count = 1-2-3-4-5-6-7-8. (NOTE: Only one set!)
Stand up with arms horizontally out in front.
As you bend the knees, let the arms fall down to the legs and lightly
bounce back up as you straighten the knees again.
This is similar to counts "1-2"
Ryo Ashi Kusshin Undo.
- Sayu Udefuri Undo (new way)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Swing arms to the left while taking 1/2 step left and looking over the right shoulder ("1-2," "5-6"),
then repeat to the right ("3-4," "7-8").
This is a cross between
Sayu Udefuri Undo and Sayu Choyaku Waza,
but without the complete turn.
It is important to leave a space between arms and body!
- Sayu Jôtai Shincho Undo
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Starting to the right, stretch upper body sideways with outside arm over head and inside arm to the side.
- Zengo Jôtai Shincho Undo
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Lightly hold the left hand in the right and stretch upper body forward by swinging arms down and between legs,
looking straight down; then up and backward, looking up while swinging arms.
- Kenko-Kotsu Shincho Undo (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Stretch the shoulder blades lightly by turning with arms horizontally,
with the right hand lightly covering the left hand.
The turning is like that in 2. above.
- Zengo Kubi-Suji Shincho Undo (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
While doing 1. described above, stretch neck by tilting the head forward
("1-2," "5-6") and backward ("3-4," "6-7").
See @@@.
- Sayu Kubi-Suji Shincho Undo (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
As in 6, stretch the neck by tilting head sideways.
See @@@.
- Sayu Muki Undo
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Stretch neck by turning head sideways. Hands on hips.
- Ryo Ashi Kusshin Undo
Count = 1-2-3-4-and-5-6-7-8-and, 1-2-3-4-and-5-6-7-8-and.
Bend and flex knees and ankles.
Flex knees down on "1-2," up on toes on "and," then flex ankles on "3-4."
Hands on hips and keep the heels together.
- Sayu Kyakubu Shincho Undo (new)
Count = 1-2-3-4-and-5-6-7-8, 1-2-3-4-and-5-6-7-8.
Stretch the knee by putting out the right leg by 45 degrees on "1,"
resting on "2-4" and then to the other side on "5-8" with hands on the hips.
NOTE: 4 sets, right-left-right-left.
- Nikyo Waza (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
With hands in front, lay the right hand on top of the left hand.
Brush down on the left hand as you take a step to the left,
in a circle on counts "1-2-3-4."
Reverse directions on counts "5-6-7-8."
Note that you come back to the beginning position on counts
"4" and "8" by turning 90 degrees on each count.
- Kotegaeshi Waza (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
With hands in front of face, lay the outside of the left hand in the palm of the right hand.
Wrap fingers of right hand around thumb of left hand,
and put right thumb between the knuckles of the left little and ring finger.
Bring both hands/elbows down, thus lightly stretching the left wrist,
while stepping on "1"-left foot forward, "2"-right foot forward,
"3"-right foot backward, "4"-left foot backward.
On "5-6-7-8," reverse the hands while keeping the foot work the same as if stepping in and out of a box.
- Kata Ude Mawashi Undo (1)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Swing one arm in a circle to the side 4 times on each side
while bending knees as in 14. below.
Left-right-left-right.
- Kata Ude Mawashi Undo (3)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Swing both arms in circles to the side in 2 sets of 4 each forward,
then backward while bending the knees on the down stroke.
- Funa-kogi Undo (new)
Count = 1-2-3-4-5-6-7-8-and-1-2-3-4-5-6-7-8.
Start in left hammi 45 degrees to the left.
Thrust forward twice on "1-2", letting back heel come up.
Pull back twice on "3-4," and repeat procedure on "5-6-7-8."
Change hammi and reverse directions for second set.
- Sayu (Choyaku) Undo (new)
Count = 1-2-3-4-5-6-7-8, 1-2-3-4-5-6-7-8.
Swing arms in a loop and step-hop-step without crossing legs sideways to the left,
while looking over the right shoulder on "1-2" and "5-6."
Reverse directions on "3-4" and "7-8."
- Tekubi-Shindo Undo (new)
Count = 1-2-3-4, 5-6-7...8.
Shake hands at hip level once on each count "1-2-3-4," briskly on each count "5-6-7,"
then gradually come to a stop on count "8."
The music stops at this point. You are now severely relaxed.
(Did you notice how the musical theme changed as you went from one exercise to another
in an A-B-A-C-A-D-A... type fashion - if you didn't bungle the count, that is?)
Unless otherwise noted, there are three different tests for each exercise.
They are:
- Physical test, i.e., push, pull, lift, or whatever the test is, using physical force only.
Make sure to test "straight", so that you do not push up or down.
- Hesitate, i.e., move in to test, but wait a moment, then do the test same as (1).
- Test with Ki, meaning first send the mind, then test with as little physical force as possible.
As a general rule, the more advanced your partner is, the more advanced your test has to be.
The following tests are based upon the exercises listed in Section 3.1.
Let us assume that you are testing your partner.
Let your partner perform the exercise several times, then test as described.
- @@@
Test:
Push on the wrist from the front while your partner is holding the arms in the "up" position.
- Sayu Udefuri Undo (new)
Test:
Push on the facing shoulder, lift under elbows and hands.
- Sayu Jôtai Shincho Undo
Test:
...
- Zengo Jôtai Shincho Undo
Test:
...
- Kenko-Kotsu Shincho Undo (new)
Test:
...
- Zengo Kubi-Suji Shincho Undo (new)
Test:
...
- Sayu Kubi-Suji Shincho Undo (new)
Test:
...
- Sayu Muki Undo
Test:
...
- Ryo Ashi Kusshin Undo
Test:
...
- Sayu Kyakubu Shincho Undo (new)
Test:
...
- Nikyo Waza (new)
Test:
...
- Kotegaeshi Waza (new)
Test:
...
- Kata Ude Mawashi Undo (1)
Test:
...
- Kata Ude Mawashi Undo (3)
Test:
...
- Funa-kogi Undo (new)
Test:
...
- Sayu (Choyaku) Undo (new)
Test:
...
- Tekubi-Shindo Undo (new)
Test:
...
NEW JERSEY KI SOCIETY
TERRY PIERCE, ROKU DAN, JO DEN
628 LIPPINCOTT AVENUE, RIVERTON, NJ 08077, USA
856-829-7323
Printed Version (July 10, 1993) © 1992 New Jersey Ki Society
Html Version © 1999-2000 New Jersey Ki Society
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