Basic Aikido.pdf

7/26/2019 Basic Aikido.pdf

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BASIC AIKIDO STANCE

HANMI no KAMAE- HALF BODY STANCE

1. ELEMENTS OF HANMI no KAMAEa. An oblique, triangular stance with one foot forward and the other to the rear, body facing about 45o.

b. Frontal area is reduced and vital spots are turned away from the opponent.

c. Knees are slightly flexed, especially the front knee.

d. Balance is maintained and centered on the lower abdomen (the tanden, or "one point").

e. Mobility is maintained in all directions, ready to perform any of the basic footwork patterns.

2. THE FIVE BASIC KAMAE RELATIONSHIPS

Ideally Aikido has no stance: a natural body posture called shizen-taiis best. For training purposes,however, we usually employ a stance based on that use in Japanese swordsmanship. There are both right

and left basic stances in a few variations. There are also two possible relationships between your stance andthat of your partner.

THREE BASIC VERSIONS OF HANMI no KAMAE

BASICAIKIDOSTANCE

OPENAIKIDOSTANCE

There are several forms of HANMI stance.

The three most commonly used in Aikido areshown at the right. All embody the principle oftriangularity call "Sankaku ho". Stance 3 isknown as "Ura Sankaku".

All examples are shown in

Right Oblique Stance, known as

MIGI-HANMIor MIGI-GAMAE.

Compiled, Edited, & Created by snazir77


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TWO BASIC RELATIONSHIPS BETWEEN TWO PEOPLE IN HANMI no KAMAE

1. Matching stances, known as:AI-HANMIor AI-GAMAEBoth partners assume the same HANMI-GAMAE,i.e. both in HIDARI-HANMI or both in MIGI-HANMI.

In this case, their stances are the same and fit together.

This relationship is basic to OMOTE-WAZA, which are "frontal

techniques" that enter toward the front of your AITE (trainingpartner). HANMI NO KAMAE is basic to all Aikido movements.

OMOTE WAZA

2. Opposing Stances, known as:GYAKU-HANMI orGYAKU-GAMAEEach training partner assumes a different HANMI-GAMAE,i.e. you are in HIDARI-HANMI while your AITE takes up MIGI-

HANMI.

In this case, the points of your triangular stances oppose eachother.

This relationship is basic to URA-WAZA; "rear techniques" thatenter into the SHIKAKU, or "BLIND SPOT", behind the shoulder of

your training partner.URA WAZA



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BASIC AIKIDO MOVEMENTS

ASHI-SABAKI- FIVE BASIC FOOTWORK

There are three types of footwork: IRIMI (Enter), TENKAN (Turn), and TENTAI (Pivot)

1. ELEMENTS OF IRIMI - Irimi-Isshoku (One-step Entry)

a.Triangular stance

b.Each type is performed as one step.

c. Enter to the "Blind Spot", shikaku

d.Both feet must move during each step!

e. Get off the Line of Attack

Note: The principle of Irimi-Isshoku implies that youmust reach the blind spot behind your partner in asingle motion. In these diagrams, foot movementsare numbered; 1, 2, 3.... However, each type ofstepping illustrated is nonetheless a single step. For

example, ayumi-ashiis considered one step whereinboth feet move. This principle is important forgetting off the line of attack. This long, straightarrow in the following diagrams represents thisattacking movement of your site.



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THREE WAYS TO PERFORM IRIMI

1a. Tsugi-ashi(Shuffle Step Entry)

1b. Ayumi-ashi(Walking Step Entry)

1c. Okuri-ashi(Transport Step Entry)

Foot to heel Cross-step in front Cross-step behindFront foot moves first,stance unchanged.

Rear foot moves first,stance changes. All move from rear foot but stance will remain the same



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2. ELEMENTS OF TENKANEnten no Ri

(Principle of Spherical Rotation)

3. ELEMENTS OF TENTAIEnten no Ri

(Principle of Spherical Rotation)

a. Fixed centerb.Revolving radius

c.Triangular stance

d.Get off the Line ofAttack

e. Complete body change(tai-no-henko)

a. Revolving centerb. Triangular stance

c. Pivot on balls of feetith knees flexed to

move center of gravity

d. As usual, get off theLine of Attack

e. Complete body change(tai-no-henko)



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TE-SABAKI- FIVE BASIC HANDWORK

1. ELEMENTS OF TE-SABAKI (HANDWORK PATTERNS)

a. Head erect over relaxed neck and shoulders

b. Open the hands and extend fingers as if lightly holding a large ball with both hands

c. The natural curve of arms is maintained during movement

d. Move up from the thumb and down from the little finger

e. Get off the Line of Attack

2. THE FIVE BASIC HANDWORK PATTERNS (TE-GATANA NO SOSA)

In Aikido, the hand is often referred to as the "te-gatana" (literally the "hand sword"). We form this"hand-blade" by holding our fingers open and extended so that the heel of the palm and bottom of the

arm are elongated while the top of the arm remains relatively relaxed. In this manner the natural curveof the arm resembles the shape of a Japanese sword, the katana. Sometimes the basic te-sabakiare

referred to as the te-gatana no sosa, or "the use of the hand-blade".

1. Soto-GaeshiOutside Reverse

(lead with the thumb)

2. Soto-MawashiOutside Rotation

(lead with the littlefinger)

3. Uchi MawashiInside Rotation

(lead with the littlefinger)



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4. Uchi-GaeshiInside Reverse

(lead with the thumb)

5. Oh-MawashiGiant Rotation

(up with the thumb, down with the little finger)

(In drills, you may finishby grasping your thumb)

(Usually accompanied byIrimi-tenkan footwork)



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BASIC IMMOBILIZATIONS

Ikkyo first immobilization Nikkyo second immobilization

Sankyo third immobilization Yonkyo fourth immobilization



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Gokyu fifth immobilization Rokyo sixth immobilization



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Aikido Exercises

The exercises at the beginning of the lesson are designed to warm the muscles, enhance flexibility and co-ordination 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 increasingstrength and flexibility.

Rotate the Trunk

1-2 3-4

5-6 7-8

Perform Twice

Bend the Trunk Laterally

1-2 3-4

5-7 7-8

Perform Twice



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Bend the Trunk

1-2 3-4

5-8 7-8

Perform Twice

Shoulder Blade Exercise

1-2 3-4

5-9 7-8

Perform Twice

Lateral Neck Rotation

1-2 3-4

5-10 7-8

Perform Twice



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Forward & Back Neck Rotation

1-2 3-4

5-11 7-8

Perform Twice

Left & Right Neck Rotation

1-2 3-4

5-12 7-8

Perform Twice

Flexing the Knees

1-2 3-4

5-13 7-8

Perform Twice



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Stretching the Knees

1-2 3-4

5-14 7-8

Perform Twice

Rotating the Arm

1-2 3-4

5-15 7-8

Perform Twice

Rotate both Arms

1-2 3-45-16 7-8

Perform Twice



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Rotate Arms & Bend Knees

1-2 3-4

5-17 7-8

Perform Twice

Stretching

Once the muscles have warmed up it is safe to gently stretch them.

Forward Count

1-2-3-4-5Perform Twice

Left & Right Count

1-2-3-4-5

Perform TwiceCompiled, Edited, & Created by snazir77


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Forward Count

1-2-3-4-5

Perform Twice

Forward Count

1-2-3-4-5

Perform Twice

Back Stretch

Left/Right & Back to Centre

Count

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



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



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Hitori Waza (Single Person Techniques)

These exercises are a precursor to practicing Aikido techniques with a partner. Hitori Waza are single- person 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 Note:

Hitori = one person.

Kumi = a pair, partners.

Waza = techniques.

Udefuri WazaSwing arms from side to side without moving shoulders. On "4," the left foot steps forward in position of next exercise.

Count 1-2 1-2 1-2 1-2

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

Udefuri Chuyaku Waza

Swing arms from side to side while stepping and turning 180 degrees. Forward arm "draws sword." Let arms swing out horizontally while

turning.

Perform 4 times. Left Count 1Right Count 2



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Sayu Waza

Swing arms to side. 4 sets, left-right-left-right.

Perform 4 times Left Count 1-2

Right Count 3-4

Sayu Chuyaku Waza

Swing arms to side as well as sideways step-hop-step. 4 sets, left-right-left-right.

Perform 4 times Left Count 1-2

Right Count 3-4

Ushiro Ukemi WazaSit down and roll backwards-forwards. 2 sets, switch feet.



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Zenpo Kaiten Waza

Roll forward and stand up. Repeat around the mat.

Ikkyo Waza

Throw ball up in air. Left, right. Change hammibetween "4-1."

Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4

Zengo Waza

Same as Ikkyo but turn 180 degrees between "2-3/4-5/6-7", right-left-right.

Perform 4 timesCount 1-2 Turn 180

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Happo Waza

Similar to Ikkyo. Step left, turn right in 8 directions. Speed up on second set.

Zenshin Koshin Waza

Backward-forward step-hop-step. 2 sets, left-right.

Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4



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Funekogi Waza

Rowing exercise. Left, right. Change hammibetween "4-1."

Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4

Nikkyo WazaWith hands down, lay the outside of the left hand in the palm of the right hand. Bring both hands up and both elbows down, thus stretching

the left wrist.

Perform Twice Left Count 1-2-3-4

Right Count 1-2-3-4



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Sankyo Waza

Hold left hand out as if to see what time it is. Place right hand on top and let fingers wrap around left hand. Stretch left hand forward.

Perform Twice Left Count 1-2-3-4

Right Count 1-2-3-4

Kotegaeshi Waza

With hands up, 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 stretching the left wrist.

Perform Twice Left Count 1-2-3-4Right Count 1-2-3-4

Kaho Tekubi Kosa Waza

Swing arms and cross in front of One-Point. 4 sets, left-right-left-right, alternating with one hand on top of the other.

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



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Joho Tekubi Kosa Waza

Swing arms and cross in front of face. 4 sets, left-right-left-right, alternating with one hand on top of the other.

Perform Twice Left Hand on Top 1-2-3-4

Right Hand on Top 1-2-3-4

Ushiro Tori Waza

Open jacket, step forward and "brush off" hanger-on with hip movement. 4 sets, left-right-left-right.

Perform Four Times Left Count 1-2Right Count 3-4

Ushiro Tekubi Tori Zenshin Waza (forward)Arms at side, move up to rabbit ears, step forward and bow. 4 sets, change feet between "2-3."

Perform Four Times Left Count 1-2

Right Count 3-4


Ushiro Tekubi Tori Koshin Waza (backward)


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Ushiro Tekubi Tori Koshin Waza (backward)

Arms at side, move up to rabbit ears, step backward and bow. 4 sets, change feet between "2-3."

Perform Four Times Left Count 1-2

Right Count 3-4

Another very important exercise that you will sometimes practice during Hitori Wazais the following exercise:

Tenkan Waza

Tenkan = turning movement, especially turning the body 180



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TO-HO-KA-MI-E-MI-TA-ME, i.e., 8 beats to the chant, then


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, , ,

TO-HO-KAMI-EMI-TAME, i.e., 5 beats to the chant, then finally

TOHOKAMI-EMITAME, i.e., 2 beats to the chant.

The actual duration of the whole exercise varies, but expect between 20 and 60 minutes, per recommendations of Suzuki Sensei.


Documents

Basic Aikido.pdf