Heiko dachi ( parallel stance )
Shiko dachi ( sumo stance )
Sanchin dachi ( pigeon-toed stance )
Reverse zenkutsu dachi ( reverse forward stance )
Neko ashi dachi ( cat stance )
Heisoku dachi ( feet together )
Strikes / Punches:
Chudan morote zuki ( double stomach level punch )
Chudan empi uchi ( stomach level elbow strike )
Soto shuto uchi ( outside knife hand strike )
Ura uchi ( backfist strike )
Teisho uchi ( palm heel strike )
Jodan furi uchi ( head level backfist sweeping strike )
Morote descending zuki ( double descending punch )
Shita zuki ( short punch )
Tetsui uchi ( hammer-fist strike )
Blocks:
Gedan shuto uke ( groin level knife hand block )
Chudan haito uke ( stomach level ridge hand block )
Age empi uke ( rising elbow block )
Gedan barai ( down block )
Chudan uchi uke ( stomach level hooking block )
Teisho uke ( palm heel block )
Augmented Goju down block
Kick:
Mae geri ( front kick )
Start facing north in heiko dachi, bow.
(1) Step left foot back to shiko dachi (facing west, keep looking north), open left hand and extend to the rear and raise
slowly until left arm is vertical (palm facing forwards), open right hand (palm facing out) and raise slowly up front of chest as left hand continues to drop (hands should cross in front of the chest), left hand
stops on solar plexus with palm facing forwards (north) as right hand continues up until it is vertical, then down in an arc until right arm is extended at shoulder height to the north (palm facing left).
(2) Step
left foot forward to left foot forward sanchin dachi (facing north), turn right hand palm facing down and lower slightly as left hand drops to the side of the left leg (palm facing forwards) and then rises under right
hand until hands are clasped.
(3) Slowly retract hands (keep clasped), rotate so left hand is on top, quickly extend hands forward again in a clenched chudan morote zuki.
(4) Still keeping hands clenched retract
hands to left shoulder as right foot steps forward to shiko dachi (facing west but still keep looking north), then right chudan empi uchi (as a jab).
(5) Step left foot forward to reverse zenkutsu dachi but with feet
in line (keep looking north), open right hand and raise to right temple with palm facing down and out, left gedan shuto uke (slowly). Then left chudan haito uke (chudan uchi uke but with hand open, palm facing
back, thumb tucked across palm).
(6) Step left foot back to left foot forward sanchin dachi (still facing north), right soto shuto uchi.
(7) Right mae geri, step down to shiko dachi (facing east but still keep
looking north), left age empi uke, right hand open on stomach, palm facing left.
(8) Left ura uchi (to the north), turn 90ø to the right, drag right foot back to right foot forward neko ashi dachi (facing
south), left fist palm down between right elbow and body, right gedan barai (slowly).
(9) Keeping left first where it is, slow right uchi uke, open right hand and turn palm facing down, slow descending teicho uke.
(10) Step left foot across in front, turn 135ø to the right to right foot forward sanchin dachi (facing north west), move left arm out slightly from the body, close right fist and raise right arm up inside
left arm (left arm should not move up or down) keeping both arms horizontal, retract left fist to left hip, right arm should finish across in front of body at chudan level, fist closed palm facing down.
(11)
Open left hand and raise to right shoulder, then up and over the head finishing above left shoulder as you start to turn left turning right foot out. Finish the turn 180ø to the left by bringing the right foot around
and shuffle forwards to right foot forward sanchin dachi at 45ø to the south east. Left hand should descend to left hip (palm facing forwards fingers pointing up) as right hand opens and does gedan teicho uchi (fingers
pointing down).
(12) Turn 90ø to the right to heisoku dachi (drag left foot in) but keep looking to the south east, raise hands to in front of right shoulder, palms facing and right hand slightly higher. Step
left foot to the left and drag right foot up to heiko dachi (still with the stance facing south west and still keep looking over your left shoulder to the south east), left gedan teisho uke and right jodan teisho uke.
(13) Step right foot in front and turn 180ø to the left to face north east in shiko dachi (keep looking to the south east, now over your right shoulder), grab your opponent's foot at chudan level right hand on top
palm facing down and left hand underneath palm facing up.
(14) Quickly raise right foot to inside of left thigh, retract both fists to both hips, look down, stamp right foot back down to shiko dachi and
morote descending zuki, keeping palms facing each other, kiai.
(15) Step right foot back and turn 180ø to the right to shiko dachi (facing south west but still keep looking south east), left augmented Goju down
block, retracting right fist to right hip.
(16) Step right foot up to heisoku dachi (facing south east, this time look over your right shoulder), raise hands to in front of left shoulder, palms facing and left
hand slightly higher. Step right foot to the right and drag left foot up to heiko dachi (still with the stance facing south east and still keep looking over your right shoulder to the south west), right gedan teisho uke
and left jodan teisho uke.
(17) Step left foot in front and turn 180ø to the right to face north west in shiko dachi (keep looking to the south west, now over your left shoulder), grab your opponent's foot at
chudan level left hand on top palm facing down and right hand underneath palm facing up.
(18) Quickly raise left foot to inside of right thigh, retract both fists to both hips, look down, stamp left foot back
down to shiko dachi and morote descending zuki, keeping palms facing each other, kiai.
(19) Step left foot back and turn 180ø to the left to shiko dachi (facing south east but still keep looking south west),
right augmented Goju down block, retracting left fist to left hip.
(20) Turn 135ø to the left, drag left foot in to left foot forward neko ashi dachi (facing north), prepare left fist for uchi uke (in front of
right hip) and right first for furi uchi (behind back), left chudan uchi uke, right jodan furi uchi.
(21) Step right foot forwards, prepare right fist for uchi uke (in front of left hip) and left first for
furi uchi (behind back), drag left foot up and cross over behind right foot, right chudan uchi uke, left jodan furi uchi.
(22) Step left foot even further behind , retract left hand to left hip, turn 270ø
to the left to left foot forward sanchin dachi (facing east), slow left chudan uchi uke.
(23) Fast left gedan barai, fast left jodan ura uchi, slow right chudan uchi uke.
(24) Right gedan mae geri, step
right foot back to shiko dachi (facing south but keep looking east), left shita zuki (to the east above left leg).
(25) Look over your right shoulder (to the west), step left foot up to heisoku dachi (facing
west), right fist under left elbow palm facing down. Step left foot back to right foot forward sanchin dachi, slow right chudan uchi uke.
(26) Fast right gedan barai, fast right jodan ura uchi, slow left chudan
uchi uke.
(27) Left gedan mae geri, step left foot back to shiko dachi (facing south but keep looking west), right shita zuki (to the west above right leg).
(28) Step left foot up to heisoku dachi
(facing west), grab opponent's head (right hand on top). Turn 90ø to the right (to face north).
(29) Step left foot back, drag right foot back to right foot forward neko ashi dachi, pull opponent half way in and
rotate hands so fingers of right hand (above) point left, and fingers of left hand (below) point right (instead of pointing forwards).
(30) Step right foot back, drag left foot back to left foot forward neko
ashi dachi, pull opponent all the way in as you close the fists, rotate hands clockwise so right hand descends to right hip ad left hand rises to left shoulder, morote descending zuki with left fist next to inside of
left knee (palm facing back) and right fist two fist widths behind left fist (palm facing forwards).
(31) Look down at your hands, open left hand and tun so the back of the hand is against the inside of the left
knee, raise right fist above head and sweep to the right and down finishing with right tetsui uchi to left palm, kiai, raise eyes.
Bow.
