Stances:
Shiko dachi ( sumo stance )
Sanchin dachi ( pigeon-toed stance )
Neko ashi dachi ( cat stance )
Punches / Strikes:
Ura uchi ( backfist strike )
Oi zuki ( lunge punch )
Hiji ate ( rising elbow strike )
Tetsui uchi ( hammer fist strike )
Teisho uchi ( palm heel strike )
Nukite uchi ( finger tip strike )
Blocks:
Kake uke ( open hand hooking block )
Uchi uke ( hooking block )
Augmented Goju down block
Jodan age shuto uke ( open hand rising head block )
Chuge uke ( double block )
Age empi uke ( rising elbow block )
Start facing north in heiko dachi, bow.
(1) Step right foot forward 45° shiko dachi (keep looking
north), cross hands at groin level left hand on the outside, palms facing you. Bring hands slowly back to knees, then in again but bring the fingertips together (palms upwards), fold the backs of the hands
together as you raise your hands to eye level.
(2) Close both fists, index fingers first, slowly lower both fists down, then sweep out sideways until fists are over the knees. Then a fast right hand kake uke as
the left hand returns to the left hip, turn right hand over and grab, pull right hand back to right hip as left hand does a slow nukite uchi, palm facing up.
(3) Step left foot forward 45° shiko dachi (keep
looking north), cross hands at groin level left hand on the outside, palms facing you. Bring hands slowly back to knees, then in again but bring the fingertips together (palms upwards), fold the backs of the
hands together as you raise your hands to eye level.
(4) Close both fists, index fingers first, slowly lower both fists down, then sweep out sideways until fists are over the knees. Then a fast left hand kake
uke as the right hand returns to the right hip, turn left hand over and grab, pull left hand back to left hip as right hand does a slow nukite uchi, palm facing up.
(5) Step right foot forward 45° shiko dachi
(keep looking north), cross hands at groin level left hand on the outside, palms facing you. Bring hands slowly back to knees, then in again but bring the fingertips together (palms upwards), fold the
backs of the hands together as you raise your hands to eye level.
(6) Close both fists, index fingers first, slowly lower both fists down, then sweep out sideways until fists are over the knees. Then a fast right
hand kake uke as the left hand returns to the left hip, turn right hand over and grab, pull right hand back to right hip as left hand does a slow nukite uchi, palm facing up.
(7) Bring right knee back to left
knee with rising right heel strike, lower part of right leg should finish horizontal, right hand descending ura uchi to left palm at chudan level.
(8) Step right foot down and shuffle forward to right foot forward
sanchin dachi, right jodan oi zuki keeping left palm against top of right forearm (left hand should turn so palm faces down, but stay touching right arm).
(9) Step right foot back to left foot forward sanchin
dachi, bring right hand to right hip, leave left hand at head level, open with palm facing down.
(10) Right hiji ate to left palm.
(11) Turn 45° to front right (facing north east), both hands in front of
left hip left hand open fingers pointing forward palm facing right, left hand closed palm down, feet together. Step right foot forward to right foot forward sanchin dachi (facing north east), right reinforced chudan
uchi uke (slow and strong).
(12) Step left foot forward to shiko dachi at 45° (facing south east, keep looking north east), left gedan tetsui uchi, right hand to right hip (do not retract left hand before
the strike).
(13) Step left foot back to shiko dachi at 45° (facing north west, keep looking north east), right augmented Goju down block.
(14) Step left foot in facing north west, both hands in
front of right hip right hand open fingers pointing forward palm facing left, right hand closed palm down, feet together. Step left foot forward to left foot forward sanchin dachi (facing north west), left
reinforced chudan uchi uke (slow and strong).
(15) Step right foot forward to shiko dachi at 45° (facing south west, keep looking north west), right gedan tetsui uchi, left hand to left hip (do not retract right
hand before the strike).
(16) Step right foot back to shiko dachi at 45° (facing north east, keep looking north west), left augmented Goju down block.
(17) Step left foot back to shiko dachi facing west
(looking north), left jodan age shuto uke, right gedan teisho uchi (slow and strong).
(18) Step right foot back to shiko dachi facing east (keep looking north), right jodan age shuto uke, left gedan teisho uchi
(slow and strong).
(19) Step right foot forward, shuffle left foot to right foot forward sanchin dachi (facing north), right hiji ate to left palm.
(20) Shuffle forwards (still in right foot forward
sanchin dachi) right ura uchi with left hand against right elbow.
(21) Step right foot across, turn 135° to the left to face south west in left foot forward sanchin dachi at 45°, chuge uke (left hand up).
(22) Open left hand and grab, right hand to right hip, step right foot forward to shiko dachi (facing south east, keep looking south west), right uppercut, kiai, left hand open on stomach, palm facing the
right.
(23) Right ura uchi (to south west), then simultaneously right gedan tetsui uchi and close left hand and bring to left hip.
(24) Step right foot back to shiko dachi at 45° (facing north west, keep
looking south west), left augmented Goju down block.
(25) Drag right foot back to right foot forward neko ashi dachi facing north, right age empi uke, left hand to left hip.
(26) Step right foot back to
left foot forward neko ashi dachi, left age empi uke, right hand to right hip.
(27) Step left foot across, turn 135° to right to face south east in right foot forward sanchin dachi at 45°, chuge uke (right hand
up).
(28) Open right hand and grab, left hand to left hip, step left foot forward to shiko dachi (facing south west, keep looking south east), left uppercut, kiai, right hand open on stomach, palm facing
the left.
(29) Left ura uchi (to south east), then simultaneously left gedan tetsui uchi and bring right hand to right hip.
(30) Step left foot back to shiko dachi at 45° (facing north east, keep looking
south east), right augmented Goju down block.
(31) Drag left foot back to left foot forward neko ashi dachi facing north, left age empi uke, right hand to right hip.
(32) Step left foot back to right
foot forward neko ashi dachi, right age empi uke, left hand to left hip.
(33) Open left hand and raise vertically, palm forwards (slowly), then descend at medium pace towards right elbow as you start to
lunge forwards to right foot forwards reverse cat stance, right ura uchi with left palm against right elbow.
(34) Extend both hands in front, palms up and touching, step right foot back two shoulder
widths, keeping hands together bring back towards your face, turning hands so back of hands are together, bring elbows together. Drag left foot back to left foot forward neko ashi dachi, lower arms, pull elbows apart
and turn hands palms inwards but with only the finger tips touching (with finger tips at throat level).
Step left foot back to heiko dachi facing north, bow.
