Aiki-Taiso (Aiki Exercises). Nikyo undo – wrist stretch with thumb down; Kotegaeshi undo – wrist stretch with fingers up; Sankyo undo – wrist stretch with fingers. Falling exercise: Koho tendo undo (backward rocking exercise). Wrist stretching:: Nikyo (second control); Kotegaeshi (reverse wrist control); Sankyo (third control) . AIKI TAISO. Fall Newsletter. If your opponent strikes with fire, counter with water, becoming completely fluid and free-flowing. Water, by its nature, never.

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Junan kenko taiso Toitsu taiso Aiki taiso Other waza Taiso Development Video Ki Aikido Waza Preliminary exercises The exercises performed at the beginning of class are designed to coordinate mind and body while stretching, warming and relaxing the muscles. The body performs best when free of stress. The regular of these exercises develops both suppleness and speed.

The exercises are divided into three sections. All should be performed with Ki extension. Junan kenko taiso soft exercises for health Toitsu taiso coordination exercises Aiki taiso exercises for Aikido arts Everything we do is an opportunity to practice extending our mind and ki. Practicing the junan kenko taiso allows us to practice stretching our mind by focusing and putting it in to what we are doing at the time.

As your body moves forward and backward during the stretches, do not allow the mind to follow the movements of the body, but rather allow your mind to keep moving in a forward direction at all times as you do your movements.

The count is as follows: These exercises are often repeated with a partner assisting. With these forward stretching movements it is important to also stretch your mind. Allow it to move beyond the toes, keeping the body relaxed. Avoid over-stretching and putting tension into the arms and shoulders. As all the exercises are performed, count loud and breathe properly exhale any time you are compressing your body forward.

If you learn to put energy into your counting you will naturally be putting energy into your movements.

Forward count perform twice No 2. With these exercises always start from your left. As a new student you will see others performing their stretch better than you, do not try to keep up with them, as you are more likely to injure yourself. Remember to breathe out when moving down. After you have shaken the knees up and down, hold the feet lightly and bend forwards, the back can either be straight or allowed to curve by tucking in your chin as you bend forward.

For extra stretch bring feet closer to the groin. While sitting in the seiza position slowly lower yourself to the floor. If you find this position difficult to do, move back to the hands or elbows first, slowly building your levels up. Stretch to the left, right, back to the centre. While rocking backwards, ensure the chin is tucked in and your head does not hit the ground. As you sit upright, your posture should be calm without any backwards movement. Ki should be extended forwards fully at all times.

Count,perform once 6a – Rock backwards come forwards and stand upright. With this exercise as you come forwards to stand upright avoid raising the shoulders and reaching for something in front of you. This creates difficulty as well as puts tension in the shoulders and arms. Imagine as you come forwards, you intend to carry on into a forward roll, once your body weight is over your centre or above your feetsimply use your legs muscle to stand upright.

Practicing this method enables you to become more aware of your centre as well and learning to understand about how to move and control your weight under movement. When you have risen and are standing, do just that Many times students will move around adjusting either their foot positioning or their gi’s or are generally restless. Learn to settle yourself as you are moving so that when you have completed the movement, stand upright, still and calm zanshin 6a – The count for this is,Toitsu taiso coordination exercises The toitsu taiso are exercises to coordinate mind and body, also known as the three minute exercises.


Learning these movements will greatly assist you not only in aikido but also in daily life. These exercises are part of the ki examination for shokyu, chukyu and shokyu gradings. While performing these movements, the first movement is done completely with the body and arms.

Then with the second movement, the body must remain still and only the arms move. This aspect allows the mind to catch up with the body, so at the end of the second count, mind and body should be unified.

If you cannot learn to become aware of this you will find it difficult to change. Always try to copy the movements the very best you can from watching the sensei in the front of the class. When performing trunk twists ensure you extend ki fully in one direction and then completely in the other. Allow the hands and arms to rest softly against the body between turns and avoid using tense arms. Ensure your elbows are relaxed weight underside as you turn form side to side Your head and eyes must be level, avoid looking down or looking around the dojo as you turn.

Look one way and then focus and extend your mind completely in the other direction 7 Twisting the trunk by swing both arms Left: Allow the head to naturally fall to the side, do not try to keep the head straight. Avoid over-extending the body to one side or the other. Move enough so as to keep the weight on the inside of your thighs.


Avoid bouncing the body. Do not look down and allow the hand on the leg to simply slide up and down. Do not use this hand to support your upper body weight. After your first movement the whole body remains still and only the over head arm moves back and forward for a takso time.

Look straight up and down only, your feet should be slightly wider than normal. Start in the looking down position, bending deep in the knees dropping from your one point – do not ‘bend’ or lean forwards in one movement and while keeping the body still allow the hands to move back between your legs for a second time.

Rise up keeping your stability and posture, move a second time with just the forearms and hands. Keep ttaiso weight underside otherwise when you come up you can easily loose your balance and weight will move to your heels 9 Bending forward down and backwards up Down: Slightly different to the illustration, this exercise is now done keeping the body relaxed and unified facing the front.

The hands are held lightly together left thumb and index finger holds the right hand thumb bringing the elbows down and to the side of the body to the count.

Start with the hands held in a central position in front of the body, and returning the hands to this position each time. Starting position is feet together natural position. Hands are placed on the hips. Gently move the head from side to side or up and down to the count. Avoid rapid movements, keep them gentle and smooth. With this movement, keep posture correct, eyes and head should be forwards and hands on your hips. Ensure your weight is kept forward to your toes the whole time.

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Practicing to keep your weight underside during this movement will help in keeping your stability. Avoid looking down as this can create instability.

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Move from the one point in both directions. Turning on the balls of your feet, extend your left leg first. Pivot from twiso hips as you bow down, keeping your head and eyes unified as you bow. Allow the hands to slide on your legs; do not use your hands for support.

Point the toes up towards your head and on the second count attempt to bow down slightly further keeping the toes up, then turning on the balls of the feet change sides and repeat. No 16 is done in one direction, one arm at a time. No 17 is with both arms and in both directions. No 18 is done the same as No 17 only this time bending in the knees as you do the movements. Allow the arm to fall from the elbow weight underside and keep the hand on the one plane or line as it drops down.

Be careful not to be too forceful on the bottom turn as you are beginning to raise the arm, as this could cause the body to jar and become unstable. Also during these movements avoid the arms and hands swinging behind your body, as this can put tension in the chest and shoulders and keep the hands moving on one plane. At the end of each movement while the hands are raised in front of you ensure your hands do not drop slightly, but rather keep ki extending, the hands should appear as if they are still moving, or are intending to move.

The attitude should be the same with all these exercises. In everything we do, we are taught to always extend strong ki. These movements help us to develop strong ki, as you learn to apply the mind to everything you do.

It akii no point practicing the movement if your thoughts are elsewhere. Your mind should be focused on every aspect of your exercises. ttaiso

Is your posture correct? Where is your weight? Is your breathing and movements synchronised? All these movements must be performed as if you are actually performing the technique. Learn to develop a mind whereby you test yourself, rather than waiting for the sensei to correct you. If you learn this approach you will develop more quickly and remember to practice this approach in your daily life too.

If you are extending strong ki, have a focused mind and a relaxed body, you will make your movements powerful and controlled. The aiki taiso is an opportunity to constantly check and test ourselves. Nikkyo waza With one hand over the other, imagine you are using one hand to bend the other. Imagine one hand is like a spring, the other hand must bend that spring. Move only from the elbows and avoid raising the shoulders. As the hands are dropped they should drop straight down and avoid swinging them back behind the body.

Koto oroshi waza Apply the same principles as in nikyo waza. During this movement avoid trying to twist the wrist outwards, but rather hold your wrist lightly with ki and bring the movement straight down.