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Warm Up Exercises (Taiso)

The class forms a circle going up in seniority in a clockwise direction.  The newest student is to the left of the instructor.  The instructor counts to eight twice in Japanese as the exercises are done.  Note that the first count of each set is the number of the set so the second set starts with ni, ni , san, …

• Shoulder Stretches
• Arm Floats
• Arm Rotations
• Back Stretches
• Torso Bends
• Torso / Arm Swings
• Jumping Jacks
• Big Circles
• Knee Bends
• Hamstring Stretches
• Thigh Stretches
• Knee Rotations
• Calf/Wrist Stretches

Shoulder Stretches

Stand with feet at shoulders distance apart and arms down with palms facing backwards.

1. Swing arms backwards slightly and then forward to an overhead position with the palms rotated to face forward
2. Lower the arms 1/3 down to the sides keeping  the palms facing forward
3. Lower the arms 2/3 down to the sides keeping  the palms facing forward
4. Lower the arms  to the sides with palms facing backwards
5. Repeat three more times

Arm Floats

Stand with feet at shoulders distance apart with elbows bent and arms crossed in front of the chest with palms facing inward.

1. Bend the knees dropping the torso while throwing the hands downward by straightening the arms.  Let the arms continue to arch upward to either side with the momentum.
2. Let the arms fall back down while standing back up and then bring them back up with elbows bent and arms crossed in front of the chest.
3. Repeat seven more times.

Arm Rotations

Stand with feet at shoulders distance apart with straight arms down and crossed at the wrists.

1. Swing arms outwards and then overhead while standing up onto the toes
2. Continue to rotate the arms crossing them in front of the body while coming back down from the toes.  End the rotation with the arms extended out from the body to the sides.
3. Reverse the arm movement crossing them in front of the body to and overhead position while standing up onto the toes
4. Continue the arm rotation until the arms are down and crossed at the wrists while coming back down from the toes.
5. Repeat three more times

Back Stretches

Stand with feet wider than shoulders distance apart and arms down.

1. Bend forward and arch back stretching hands towards floor
2. Relax and then stretch farther forward and arch back stretching towards floor
3. Relax and then stretch farther forward and arch back stretching towards floor
4. Relax and then stretch farther forward and arch back stretching towards floor
5. Put hands on waist and bend backwards looking up
6. Relax and then stretch farther backwards looking up
7. Relax and then stretch farther backwards looking up
8. Relax and then stretch farther backwards looking up
9. Repeat

Torso Bends

Stand with feet at shoulders distance apart and arms down.

1. Put the left hand on the waist, raise the right hand over the head, and bend the torso to the left stretching the right hand as far to the left as possible
2. Lower the right arm while returning the torso to an upright position
3. Put the left hand on the waist, raise the right hand over the head, and bend the torso to the left stretching the right hand as far to the left as possible
4. Lower the right arm while returning the torso to an upright position
5. Put the right hand on the waist, raise the left hand over the head, and bend the torso to the right stretching the left hand as far to the right as possible
6. Lower the left arm while returning the torso to an upright position
7. Put the right hand on the waist, raise the left hand over the head, and bend the torso to the right stretching the left hand as far to the right as possible
8. Lower the left arm while returning the torso to an upright position
9. Repeat

Torso / Arm Swings

Stand with feet at shoulders distance apart, the torso rotated to right, and the hands stretched to the right even with the waist.

1. Rotate the torso to the left while stretching the hands to the left while keeping them even with the waist
2. Rotate the torso to the right while stretching the hands to the right while keeping them even with the waist
3. Rotate the torso to the left while stretching the hands to the left while raising them even with the head
4. Rotate the torso to the right while stretching the hands to the right while lowering them even with the waist
5. Rotate the torso to the left while stretching the hands to the left while keeping them even with the waist
6. Rotate the torso to the right while stretching the hands to the right while keeping them even with the waist
7. Rotate the torso to the left while stretching the hands to the left while raising them even with the head
8. Rotate the torso to the right while stretching the hands to the right while lowering them even with the waist
9. Rotate the torso to the left while stretching the hands to the left while keeping them even with the waist
10. Rotate the torso to the right while stretching the hands to the right while raising them even with the head
11. Rotate the torso to the left while stretching the hands to the left while lowering them even with the waist
12. Rotate the torso to the right while stretching the hands to the right keeping them even with the waist
13. Rotate the torso to the left while stretching the hands to the left while keeping them even with the waist
14. Rotate the torso to the right while stretching the hands to the right while raising them even with the head
15. Rotate the torso to the left while stretching the hands to the left while lowering them even with the waist
16. Rotate the torso to the right while stretching the hands to the right keeping them even with the waist

Jumping Jacks

Stand with feet at shoulders distance apart, knees bent, and arms down.

1. Jump upwards keeping the arms down and land with the knees bent
2. Jump upwards keeping the arms down and land with the knees bent
3. Jump upwards keeping the arms down and land with the knees bent
4. Jump upwards keeping the arms down and land with the knees bent
5. Jump upwards raising the arms up and land with the knees bent and arms down
6. Jump upwards raising the arms up and land with the knees bent and arms down
7. Jump upwards raising the arms up and land with the knees bent and arms down
8. Jump upwards raising the arms up and land with the knees bent and arms down
9. Repeat

Big Circles

Stand with feet at shoulders distance apart, lean forward with arms straight, palms facing back, and the hands shifted to the left.

1. The arms are kept straight while being swung to the right in a large circular motion while pointing the hands to the right with the palms facing forward.  The torso should be straightened and turned to the right.
2. Continue swinging the arms to and overhead position while rotating the palms to face up.  The back should be arched and the head leaned back to look straight up.
3. Continue swinging the straight arms to the left in a large circular motion while pointing the hands to the left with the palms facing forward.  The torso should be straightened and turned to the left.
4. Continue swinging the arms downward leaning forward with arms straight, palms facing back, until the hands pass the legs and are shifted to the right.
5. The arms are kept straight while being swung to the left in a large circular motion while pointing the hands to the left with the palms facing forward.  The torso should be straightened and turned to the left.
6. Continue swinging the arms to and overhead position while rotating the palms to face up.  The back should be arched and the head leaned back to look straight up.
7. Continue swinging the straight arms to the right in a large circular motion while pointing the hands to the right with the palms facing forward.  The torso should be straightened and turned to the right.
8. Continue swinging the arms downward leaning forward with arms straight, palms facing back, until the hands pass the legs and are shifted to the left.
9. Repeat

Knee Bends

Stand with feet at shoulders distance apart and hands on the thighs.

1. Bend knees and drop down until legs are fully bent while keeping the torso straight.  The hands are places on the legs.
2. Bounce up and then down stretching the Achilles tendons by pushing the heels of the feet toward the floor
3. Bounce up and then down stretching the Achilles tendons by pushing the heels of the feet toward the floor
4. Bounce up and then down stretching the Achilles tendons by pushing the heels of the feet toward the floor
5. Stand up by straightening the legs and bend forward at the waist.
6. Bounce the torso forward stretching the back, hamstrings and Achilles tendons
7. Bounce the torso forward stretching the back, hamstrings and Achilles tendons
8. Bounce the torso forward stretching the back, hamstrings and Achilles tendons
9. Repeat

Hamstring Stretches

Stand with feet slightly wider than shoulders distance apart and hands on the thighs.

1. Bend forward at the waist to the left stretching the hamstring of the left leg
2. Relax and then bend farther forward at the waist to the left stretching the hamstring of the left leg
3. Relax and then bend farther forward at the waist to the left stretching the hamstring of the left leg
4. Relax and then bend farther forward at the waist to the left stretching the hamstring of the left leg
5. Bend forward at the waist to the right stretching the hamstring of the right leg
6. Relax and then bend farther forward at the waist to the right stretching the hamstring of the right leg
7. Relax and then bend farther forward at the waist to the right stretching the hamstring of the right leg
8. Relax and then bend farther forward at the waist to the right stretching the hamstring of the right leg
9. Repeat

Thigh Stretches

Stand with feet wider than shoulders distance apart and hands on the back of the neck.

1. Lower the body as far as possible by bending the left leg while keeping the right leg straight.  Keep the heels lowered as far as possible towards the floor and keep the back as straight as possible.
2. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
3. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
4. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
5. Switch side by straightening the left leg and bending the right leg.
6. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
7. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
8. Lower down as far as possible stretching the inner thigh and then relax allowing the body to rise back up.
9. Switch side by straightening the right leg and bending the left leg and repeat

Knee Rotations

Stand with feet together knees bent, and the hands resting on the knees.

1. Move the knees/hands in a clockwise circle
2. Move the knees/hands in a clockwise circle
3. Move the knees/hands in a clockwise circle
4. Move the knees/hands in a clockwise circle
5. Move the knees/hands in a counter-clockwise circle
6. Move the knees/hands in a counter-clockwise circle
7. Move the knees/hands in a counter-clockwise circle
8. Move the knees/hands in a counter-clockwise circle
9. Repeat

Calf/Wrist Stretches

Stand with feet wider than shoulders apart, the elbows bend and the palms together in front of the body with the fingers pointing up.

1. Turn 45º to the left and bend the left leg while keeping the right leg straight.  The feet should be pointing in the direction being faced.  Lower the torso by pushing the heel of the right foot towards the floor while also pushing the wrists towards the floor (the fingers should be kept pointing up).
2. Relax and Lower the torso by pushing the heel of the right foot towards the floor while also pushing the wrists towards the floor.
3. Relax and Lower the torso by pushing the heel of the right foot towards the floor while also pushing the wrists towards the floor.
4. Relax and Lower the torso by pushing the heel of the right foot towards the floor while also pushing the wrists towards the floor.
5. Rotate 90º to the right and bend the right leg while keeping the left leg straight.  The feet should be pointing in the direction being faced.  Lower the torso by pushing the heel of the left foot towards the floor while also pushing the wrists towards the floor (the fingers should be kept pointing up).
6. Relax and Lower the torso by pushing the heel of the left foot towards the floor while also pushing the wrists towards the floor.
7. Relax and Lower the torso by pushing the heel of the left foot towards the floor while also pushing the wrists towards the floor.
8. Relax and Lower the torso by pushing the heel of the left foot towards the floor while also pushing the wrists towards the floor.
9. Repeat