Warm-up (1st half) – updated 6/18/2011

1. Begin class with respect. Bow together.

2. Neck Stretch – Forward, sides, and back – rotating.

3. Loosen Arms – Swing arms out and in parallel to ground at shoulder height.

4. Twist – Standing forward feet parallel – twist at waist to right then left gently.

5. Loosen Shoulders – Make circles with arms, reaching up (inhale) then (exhale) on down stroke.

6. Breathing exercise – in sitting position (Seiza), ankles tucked under with knees bent forward. Hands on hips. Focus on breath pushing out from “Tanden area” or belly pressing against the obi on exhale.

8. Standing legs at shoulder width – try to touch left foot, then right foot.

9. Yoga pose #1 – Right knuckles on ground, left hand straight up, right leg straight with right leg supporting body weight. Switch to opposite position.

10. Knee circles – with feet side-by-side hand on knees, circle clockwise 10 revolutions, then reverse for 10 revolutions.

11. Reach for the Sky – Both hands reach high as possible, then lean left, then lean right.

12. Jumping Jacks – 2 minutes

13. Yoga pose #2 – Warrior pose, hands on hips left forward with knee bend no more than right angle. Switch to right forward.

14. Side Kick stretch – Left leg straight, toes back towards body, right leg bent arch left arm toward right side. then, switch to other leg.

15. Foot pointed up stretch – with left leg straight with toes pointed up stretch again. Then switch to other leg.

16. 45 leg stretch – left leg straight, point body towards middle grabbing ankles with hands left hand to left foot. etc.

17. Yoga pose #3a (Pigeon) – kneeling with left leg bent at 45 under body. Right leg straight back with toes pointed straight back. Hand under shoulder push body up with chin pointing up. Yoga #3b – move hands forward as far as you can reach keeping elbows off the ground. Switch to opposite Yoga position #3a and #3b other leg.

18. Hurdler’s Stretch – Left leg straight out, Right leg bent with right foot touching left inside knee. Left hand grabbing left foot.

19. Splits – legs spread at close to 180 degrees. Stretch with hands towards left and right legs. Bend body forward with goal to touch head to ground. 2nd part move each legs closer towards 180 degrees and re-stretch.

20. Both soles of feet touching – stretch forward, press knees toward ground. 2nd part move feet forward a few inches, then stretch forward again with chin going pass feet.

21. Trunk twist – while sitting, legs straight out in front, place right leg over left knee bent. Then twist body towards right. Switch to opposite position.

22. Yoga pose #4 – Child’s pose – toes pointed toward each other knees bent, hands together pushing on ground.

23. Push-ups – 30 knuckle push-up on first two knuckles. Legs Straight (Students alternate sets of 10 requested by Sensei).

Update: 11/3/2021 – Shuto 30 / Fists 30/ Fingers 30/ Hands together 30 = 120

later… Plank style – 40, Plank 20 seconds, 10, Plank 20 seconds, 10, Plank 20 seconds, 10 = 70

later … Plank Style – 40, Plank 20 seconds, 10, Plank 20 seconds, 10, Planks seconds, Plank 10 seconds, drop down 10 seconds = 60. Total for the session 250.

25. Four Finger push-ups – 10 reps.

36. Roll over on stomach. With legs straight out, push up with hands and chin high toward ceiling – hold for Sensei. 3 reps.

37. Lumbar-ups – back of hands on forehead, lift head up leaving legs and lower body on ground. 10 reps, hold last count for Sensei.

38. Porpoise-ups – hands to sides, lift legs and hand up 10 reps, hold last count for Sensei.

39. Yoga pose #4 – child’s pose.

40. Break for water.

Second half – exercise vary.

(under construction)

• Shoulder kicks, Right 10 reps & Left 10 reps.

• Straight leg kicks, Right 10 reps & Left 10 reps.

• Crescent kicks – outside/in, Right 10 reps & Left 10 reps.

• Crescent kinks – inside/out, Right 10 reps & Left 10 reps.

• Straight leg right kicks – angle out towards right – Right 10 reps & Left 10 reps.

• Straight leg left kicks – angle out towards left – Right 10 reps & Left 10 reps.

• Side swing kicks – using “Yoko geri” kick, swing right leg out to right then left. 10 reps. each leg.

• Squats – holding hand up, 30 reps.

• Shovel push-ups 30 reps.

• Stretch splits – Left then Right

• Close hand push-ups 30 reps.

Block/Strike/Kick/Tactics workouts – exercises vary.

(under construction)

Alternate Exercise – Occasionally the Sensei adds an excercise. Listed below are additional exercises:

• • Cleansing Breath – Hand starting at the “Tanden” area (middle section). Inhale as the cupped hands rise above the head and exhale as the hand desend to the “Tanden” of stomach area.

Cool down

• Stretch on your own – about 3 minutes.

• Yoga pose #5 – Downward facing dog. 1st on balls of the feet. 2nd on heels.

• Yoga pose #6 – Lunge position. Left leg forward to chest, right leg back. Hands push shoulders up and head pointing up to the sky. Switch to Right leg.

• Push-ups – 30 knuckle push-ups.

• Plank – 1st, arms straight – hold for Sensei, 2nd arms bend – hold for Sensei

• • Class Ends with respect. Line-up, bow together.