Exercises: Junbi Undo
Exercises
Reps
Count
1
HEIKO DACHI
TOES UP & DOWN
8
RIGHT FOOT TOES UP & DOWN
ANKLE (FOOT) UP & DOWN ...STRETCH
KNEE UP ... ROTATE R & L
EXTEND CHUSOKU & HAISOKU
SHAKE ALONG SIDE
4
REPEAT LEFT LEG
2
HEISOKU DACHI
ROTATE KNEES R & L
10
3
MUSUBI DACHI
SQUAT & STRAIGHTEN KNEES
5
SQUAT & STRAIGHTEN KNEES (HANDS TOUCH THE FLOOR)
STRADDLE STANCE
3 IN ONE STRETCH ...ZENKUTSU DACHI - TEISOKU, SOKUTO, KAKATO
5.
OPEN LEGS
SIDE SPLIT ON HEELS CENTRE
PUSH FRONT
PUSH BACK
RIGHT FRONT SPLIT
LEFT FRONT SPLIT
SIDE SPLIT
SIT DOWN
6
OPEN LEGS (sitting)
HANDS BEHIND NECK... TOUCH OUTSIDE/INSIDE KNEES
PULL RIGHT
HOLD RIGHT
PULL LEFT
HOLD LEFT
HOLD FRONT
7
FEET TOGETHER (sitting)
GRAB TOES ... PULL TOES UP
PULL HEAD FORWARD
HOLD
RIGHT FOOT ON LEFT LEG
TOES FORWARD & BACK
ROTATE FOOT R & L
PUSH KNEE DOWN
FOOT BEHIND HEAD
9
BUTTERFLY
KNEES UP & DOWN
PULL FORWARD
HOLD HANDS ON ANKLES ... PUSH KNEES DOWN
STRADDLE LEG
CAT PUSH UPS
DROP HIP R & L
11
WALK INTO MUSUBI DACHI (BEND FORWARD AND BACK)
12
SHOTEI ZUKI ... FORWARD &BACK (DOWN)
13
ROTATE UPPER BODY R & L
14
FUDO DACHI
NECK FORWARD & BACK
SIDEWAYS
15
HIPS TO SIDE R & L
HIPS BACK R & L
HIPS ROTATE
16
HANDS INTERLOCKED DOWN
HANDS INTERLOCKED FRONT
HANDS INTERLOCKED UP
HANDS INTERLOCKED SIDEWAYS
HANDS INTERLOCKED BACK
HANDS INTERLOCKED TWIST
17
GASHO ... DOWN, FRONT, UP
FINGERTIPS Together push
18
MAWASHI-UKE FRONT
MAWASHI-UKE SIDE
MAWASHI-UKE BACK
MAWASHI-UKE DOWN
MAWASHI-UKE FRONT (IBUKI)
NAOTTE - YASUME - DOGI NAOSHITE