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Beginner's Course Sessions
Assignments session one of
beginners course
1. Read the "about aikido"
section of the web site.
2. Hanmi stance (5-point check) remember to slightly bend front
knee.
3. Hanmi stance: contract and relax center.
4. Hanmi stance: smooth forward and back motion.
5. Wide stance, squat, contract center and breath out as you move
down. Expand center and breathe in as you float up.
6. Lay on back-- contract center then lift up slightly. Hold for a
few seconds.
7. Lay on stomach-- contract center then lift up slightly. Hold for
a few seconds.
8. Standing: breathe out and contract center. Then expand center,
breath in, open arms and raise up on your toes. Reverse as you
breathe out.
9. The three breaths. Sitting or standing. Start with a gentle
out breath then breathe in and let your consciousness expand up and
out. Breath out and bring your consciousness back to your center (3
times). Breathe in and let your consciousness expand into the
earth. Breathe out and bring it back to your center (3times). Now
combine the two (3 times).
New activities for session two of the beginners course
1. Grounding exercises both
laying and standing.
2. Shaking down exercise create a finer and finer vibration.
3. Rocking back from sitting. Breath out, contract center, and
round spine as you rock back. Reverse as you get up.
4. Plank exercise. Hold to count of twenty feel the contraction in
your center.
5. Cat-cow stretch. Concentrate on breathing out as you contract
your center.
6. Pivoting. From Hanmi stance pivot smoothly on the balls of you
feet .
7. Tsugiashi. Sliding forward and back about six to ten inches.
Stop and ground between each movement.
8. Please stretch your quads and sit seiza for short periods.
Activities From Third Class
1. Modified push-up exercise. Keep body straight and action is
like a see-saw.
2. Choo-choo train. Engage center and lift legs a few inches each
time; hands come back and up.
3. Rocking back at an angle. Tuck one leg, rock from one hip to
opposite shoulder.
4. Sitting seiza come up to "live" toes. Gently sit on heels to
stretch feet.
5. Funedori (rowing exercise). From hanmi stance move forward and
back with hand motion following hips.
6. Irimi (entering movement). Slide (tsugiashi) or step forward
then pivot keeping forward knee bent and energy forward.
7. Okuriashi (sending foot). From hanmi bring back foot forward to
meet the heel of front foot then send front foot out to resume basic
stance.
8. Suriashi (the method of moving in aikido with feet "gliding"
over the ground).
Activities from fourth
class:
1. Pull forward: laying in prone position, reach forward with both
forearms, contract your center and pull forward, keeping your belly
off the ground.
2. Spring-ups: using modified push-up position from class 3, lower
your head to the mat and keeping your body in one line, push up so
that your back foot touches the mat.
3. Knee-ups: sitting seiza in live toes, contract your center and
pull your knees toward your chest; lower them slowly and repeat.
4. From wide stance squat upper position, contract your center,
breathe out and strike towards the ground. Kiai loudly if you like!
5. Ikkyo exercise: from hanmi stance, move foot forward, letting
both arms swing to overhead position. Remember to send energy down
your back leg to balance the movement around your center.
6. Tenkan (turning): from hanmi stance, pivot and step back.
Remember to keep your intention forward even when stepping back.
7. Ayumiashi (walking): from hanmi stance, bring your back foot in
front of your other foot, placing it at a 45-degree angle, then step
forward, keeping one hip slightly forward.
8. Central vertical flow from Jin Shin: with your right hand on
the crown of your head, place your left hand between eyebrows, then
on tip of nose, then at "V" on base of neck, then in the middle of
the chest, then just below the sternum, then midway between sternum
and bellybutton, and then just above the pubic bone. Finally, move
right hand to the base of your spine (coccyx). Do this as often as
possible to help you find your center. |
