BASIC AIKIDŌ EXERCISES

Wrist Joint Flexibility Exercises: tekubi kansetsu jūnan-hō 手首関節柔軟法

1. (dai-)ikkyō (ude osae) undō （第）一教（腕押え）運動 = First teaching (arm pin) exercise
2. (dai-)nikyō (kote mawashi) undō （第）二教（小手回し）運動 = Second teaching (wrist in-turn) exercise
3. (dai-)sankyō (kote hineri) undō （第）三教（小手捻り）運動 = Third teaching (wrist twist) exercise
4. kote gaeshi undō 小手返し運動 = Wrist out-turn exercise
5. tekubifuri undō 手首振り運動 = tekubifuri shindō 手首振り振動 = Wrist shaking exercise

Body Movement Exercises: aiki taisō 合氣体操

1. kōhō tentō undō 後方転倒運動 = kōhō ukemi undō 後方受身運動 = Back-fall exercise
2. funakogi undō 船漕ぎ運動 = Boat-rowing exercise
3. shōmen uchi ikkyō undō 正面打ち一教運動 = Head-strike first-teaching exercise [i.e., blocking]
4. zengo undō 前後運動 = Before-and-behind exercise [i.e., pivoting]
5. happō undō 八方運動 = Eight-directions exercise
6. tekubi kōsa undō 手首交差運動 = Wrist crossing exercise
7. tekubi jōhō kōsa undō 手首上方交差運動 = Wrist upper-crossing exercise
8. sayu undō 左右運動 = Right-and-left exercise [i.e., swaying extension]
9. sayu chōyaku undō 左右跳躍運動 = Right-and-left springing-exercise [i.e., swaying extension with step]
10. udefuri undō 腕振り運動 = Arm-swinging exercise
11. udefuri chōyaku undō 腕振り跳躍運動 = Arm-swinging springing-exercise [i.e., spinning]
12. ushiro tori undō 後取り運動 = Taken-from-behind exercise [i.e., forward extension]
13. ushiro tekubitori zenshin undō 後手首取り前進運動 = Wrists-taken-from-behind advancing exercise
14. ushiro tekubitori kōtai undō 後手首取り後退運動 = Wrists-taken-from-behind retreating exercise
15. tenkan undō 転換運動 = Turning exercise
16. zempō kaiten undō 前方回転運動 = mae ukemi 前受身 = Forward tumbling exercise
17. ushiro ukemi 後受身 = Backward tumbling
18. shikkō 膝行 = Knee-walking [i.e., "Samurai walk"]

Ending Movement Exercises: shūmatsu dōsa 終末動作

• mokusō 黙想 = meisō hō 瞑想法 = Meditation method
• kokyū hō 呼吸法 = Breathing method
• kokyū dōsa 呼吸動作 = Breath movement [i.e., seated extension]
• haishin undō 背伸運動 = Back-stretching exercise

(version 2013-10-06-a)