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Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Aikido Exercises The exercises at the beginning of the lesson are designed to warm the muscles, enhance flexibility and coordination whilst mimicking the basic movements of Aikido.

Ki Taiso

(health exercises)

These exercises are designed to realign the body and gently increase blood supply to muscles with a specific movement, thereby increasing strength and flexibility.

Rotate the Trunk 1-2 3-4 5.6 7-8 Perform Twice

Bend the Trunk Laterally 1-2 3-4 5-6 7-8 Perform Twice

Bend the Trunk 1-2 3-4 5-6 7-8 Perform Twice

Shoulder Blade Exercise 1.2 3-4 5-6 7-8 Perform Twice

Lateral Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Forward & Back Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Left & Right Neck Rotation 1.2 3-4 5-6 7-8 Perform Twice

Flexing the Knees 1.2 3-4 5-6 7-8 Perform Twice

Stretching the Knees 1.2 3-4 5-6 7-8 Perform Twice

Rotating the Arm 1.2 3-4 5-6 7-8 Perform Twice

Rotate both Arms 1.2 3-4 5-6 7-8 Perform Twice

Rotate Arms & Bend Knees 1.2 3-4 5-6 7-8 Perform Twice


Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Stretching Once the muscles have warmed up it is safe to gently stretch them.

Forward Count 1-2-3-4-5

Left & Right Count 1-2-3-4-5

Forward Count 1-2-3-4-5

Forward Count 1-2-3-4-5

Perform Twice

Perform Twice

Perform Twice

Perform Twice

Back Stretch Left/Right & Back to Centre

Count 1-2 1-2 1-2 3-4.

Many people incorrectly stretch ‘to warm up’ the muscles. Stretching cold stiff muscles can result in overstretching and tends to damage ligaments and tendons. It also increases the risk of damaging muscle tissue when moving into full exercise or technique.


Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s Hitori Waza

(Single Person Techniques)

These exercises are a precursor to practicing Aikido techniques with a partner. Hitori Waza are singleperson techniques to develop balance and coordination and to pattern the basic movements of Aikido technique. They are being the building blocks of good technique and final set of exercises to warm the muscles and prepare the body for Aikido practice. The large movements increase the heart rate and further encourage blood supply to the muscles. Translation Hitori = Kumi = Waza =

Note: one person. a pair, partners. techniques.

Udefuri Waza

Count

1-2 1-2 1-2 1-2 1-2 1-2 1-2 3-4

Udefuri Chuyaku Waza Perform 4 times.

Left Count Right Count

1 2

Sayu Waza Perform 4 times

Left Count Right Count

1-2 3-4

Sayu Chuyaku Waza Perform 4 times

Left Count Right Count

1-2 3-4

Ushiro Ukemi Waza


Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s

Zenpo Kaiten Waza

Ikkyo Waza

Left Count Right Count

1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Zengo Waza Perform 4 times

Count

1-2 Turn 1800 3-4

Zenshin Koshin Waza

Left Count Right Count

1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Funekogi Waza

Left Count Right Count

1-2 1-2 1-2 3-4 1-2 1-2 1-2 3-4

Happo Waza


Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s

Nikkyo Waza Perform Twice

Left Count Right Count

1-2-3-4 1-2-3-4

Sankyo Waza Perform Twice

Left Count Right Count

1-2-3-4 1-2-3-4

Kotegaeshi Waza Perform Twice

Left Count Right Count

1-2-3-4 1-2-3-4

Kaho Tekubi Kosa Waza Perform Twice

Left Hand on Top 1-2-3-4 Right Hand on Top 1-2-3-4

Joho Tekubi Kosa Waza Perform Twice

Left Hand on Top 1-2-3-4 Right Hand on Top 1-2-3-4

Ushiro Tori Waza Perform Four Times

Left Count Right Count

1-2 3-4


Aikido Exercises Cardiff and District Ki No Kenkyukai Dojo’s

Ushiro Tekubi Tori Zenshin Waza (forward) Perform Four Times

Left Count Right Count

1-2 3-4

Ushiro Tekubi Tori Koshin Waza (backward) Perform Four Times

Left Count Right Count

1-2 3-4

Another very important exercise that you will sometimes practice during Hitori Waza is the following exercise called Tenkan Waza

A Note on Ki Testing There are a series of Ki Development exercises that are designed to test your level of ki development from static positions. Primarily these are designed to test your perception of the exercise and demonstrate the state of mind of the person being tested through the actions of the body. During the Hitori Waza exercises the instructor may stop you and test that you have maintained focus and can ‘extend ki’ during an exercise that is designed to build good Aikido technique. The end result is that you will develop and perform Aikido techniques in a relaxed, confident manner whilst maintaining good posture and balance.


30628281-Aikido-Exercises  

Stretching the Knees 1.2 3-4 5-6 7-8 Perform Twice Bend the Trunk Laterally 1-2 3-4 5-6 7-8 Perform Twice 1-2 3-4 5-6 7-8 Perform Twice Shou...

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