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4  TAISO CHEAT SHEET

 

4.1  JUNAN KENKO TAISO - MAKKU-HO (Stretches For Health)

  1. C Kin Undo. Sit and reach over feet forward, 1-15.
  2. F Kin Undo. Sit and reach over feet sideways, 1-5 left, 1-5 right, 1-5 left, 1-5 right.
  3. G Kin Undo. Sit and lay chest on floor, 1-15.
  4. D Kin Shindo Undo. Sit and bounce knees.
  5. D Kin Undo. Sit feet in lay chest on floor, 1-15.
  6. A Kin Undo. Seiza.

 

4.2  TOITSU TAISO (Ki Development Exercises)

  1. Sayu Udefuri Undo. Swing left
  2. Sayu Jôtai Shincho Undo. Lean left.
  3. Zengo Jôtai Shincho Undo. Stretch forward.
  4. Kenko-Kotsu Shincho Undo. Shoulder left.
  5. Sayu Kubi-Suji Shincho Undo. Tilt left.
  6. Zengo Kubi-Suji Shincho Undo. Forward, .
  7. Sayu Muki Undo. Turn left,
  8. Ryo Ashi Kusshin Undo. Down, down,
  9. Sayu Kyakubu Shincho Undo. Turn left,
  10. Kata Ude Mawashi Undo (1). Swing left,
  11. Kata Ude Mawashi Undo (2). Swing both,
  12. Kata Ude Mawashi Undo (3). Swing/hip,
  13. Tekubi-Shindo Undo. Shake, 1-4, 1-4, ...
  14. Funa-kogi Undo. Row, 1-2, 1-2, 1-2, ..., 3-4
  15. Shomen-Uchi Ikkyo Undo. Swing, 1-2, 1-2, 1-2, ..., 3-4
  16. Kaho Tekubi-Kosa Undo. Swing, 1-5.
  17. Joho Tekubi-Kosa Undo. Swing, 1-5.
  18. Sayu Undo. Swing left, 1-8, 1-hold, ...

 

4.3  RELAX TAISO (Relaxation Exercises)

  1. @@@. Bounce hands on knees, 1-8.
  2. (new) Sayu Udefuri Undo. Left, 1-8, 1-8.
  3. Sayu Jôtai Shincho Undo. Right, 1-8, 1-8.
  4. Zengo Jôtai Shincho Undo. Forward, 1-8, 1-8.
  5. (new) Kenko-Kotsu Shincho Undo. Left, 1-8, 1-8.
  6. (new) Zengo Kubi-Suji Shincho Undo. Bounce and tilt head forward, 1-8, 1-8.
  7. (new) Sayu Kubi-Suji Shincho Undo. Bounce and tilt head left, 1-8, 1-8.
  8. Sayu Muki Undo. Turn head left, 1-8, 1-8.
  9. Ryo Ashi Kusshin Undo. Bend knees, 1-8, 1-8.
  10. (new) Sayu Kyakubu Shincho Undo. Dance right, 1-8, 1-8, 1-8, 1-8.
  11. (new) Nikyo Waza. Left, 1-8, 1-8.
  12. (new) Kotegaeshi Waza. Forward, 1-8, 1-8.
  13. Kata Ude Mawashi Undo (1). Left, 1-8, 1-8.
  14. Kata Ude Mawashi Undo (3). Down, 1-8, 1-8.
  15. (new) Funa-kogi Undo. Left, 1-8, 1-8.
  16. (new) Sayu (Choyaku) Undo. Left, 1-8, 1-8.
  17. (new) Tekubi-Shindo Undo. Shake, 1-4, 5-8.

 

4.4  AIKI TAISO (Aikido Exercises)

  1. Nikyo Waza. Stretch left, 4*(1-4).
  2. Kotegaeshi Waza. Stretch left, 4*(1-4).
  3. Sankyo Waza. Stretch left, 4*(1-4).
  4. Tekubi-Furi Waza. Shake, 1-4, 1-4...
  5. Funakogi Waza. Row, 2*(1-2-1-2-1-2-3-4).
  6. Ikkyo Waza. Swing, 2*(1-2-1-2-1-2-3-4).
  7. Zengo Waza. Swing-turn, 1-8.
  8. Happo Waza. Step-turn, 1-8, 1-8.
  9. Kaho Tekubi-Kosa Waza. Swing, 4*(1-4).
  10. Joho Tekubi-Kosa Waza. Swing, 4*(1-4).
  11. Sayu Waza. Swing left, 4*(1-4).
  12. Sayu Choyaku Waza. Step-hop, 4*(1-4).
  13. Udefuri Waza. Swing, 1-2-1-2-1-2-3-4.
  14. Udefuri Choyaku Waza. Swing-turn, 1-2-1-2-1-2-3-4.
  15. Zenshin Koshin Waza. Step-hop-step, 1-2-1-2-1-2-3-4.
  16. Ushiro-Tori Waza. Open-step, 4*(1-4).
  17. Ushiro Tekubi-Tori Zenshin Waza. Rabbit ears, 4*(1-4).
  18. Ushiro Tekubi-Tori Koshin Waza. Rabbit ears, 4*(1-4).
  19. Ushiro Ukemi Waza - Koho Tento Undo. Roll, 2*(1-2-1-2-1-2-3-4).
  20. Ushiro Ukemi Waza. Roll-stand, 1-2-1-2-1-2-3-4.
  21. Zenpo Kaiten Waza. Forward roll.
  22. Ushiro Ukemi Waza. Backward roll.
  23. Zenpo Kaiten Waza + Ushiro Ukemi Waza. Mixed Rolls.
  24. Shikko. Knee walking.

 

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NEW JERSEY KI SOCIETY
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