The following exercises can be practiced outside of class and students are encouraged to do so.  Before practicing, please make sure you have the proper form and movements for each exercise.  Otherwise, bad habits can be developed that will cause difficulty later.

Koho-Tentos:

These are a series of rolling exercises to develop proper form when rolling, standing and falling.  We have five different sets.  The first set is to start seated with your right leg extended and your left leg folded under your right knee.  You roll back and switch feet, coming forward with the left leg folded and the right leg extended.  The second set is to switch feet, but this time, slap the mat with your hands as your shoulders make contact with the mat.  The third set is still to switch feet, but this time to come up to your knee, and then roll backwards and return to your knee.  The fourth set is to switch feet, but then go to your knee, and then stand, and reverse the process to go back down.  The last set is to flip flop right and left, landing in the control fall position on each movement.

Aiki-Taiso:

We divide the Aiki-Taiso into two halves.  The first half are basic movements that are common to many techniques, throws, and locks.  The second half are all actual throws that are usually practiced without partners to develop the proper form for the throw.

Kokyu Ho: Breathing exercise

1^st Half:

Udi Furi: Shadowless Man.  Heavy arm exercise.

Sayo-undo: Swinging arm exercise.

Sayo-undo Undo: Circular arm exercise.

Fune Kogi: Rowing exercise.

Shomen Uchi: Overhead attack exercise.

Cheri Happo: Spinning exercise

Cheri Happo Undo: Blending exercise.

2^nd Half:

Ushiro-tori Kokyunage: Defense against a bear hug from behind.

Ushiro-tori Kokyunage Undo: Variation of defense against a bear hug from behind.

Ushiro Tekube-tori Kubishime Kokyu-nage: Defense against a choke and immobilization from behind.

Ushiro Tekube-tori Kubishime Koshi-nage: A different defense against a choke and immobilization from behind.

Ushiro Tekube-tori Zenchin Kokyu-nage: Defense against a static two-handed wrist grab from behind.

Ushiro Tekube-tori Zenchin Kokyu-nage Undo: Defense against a two-handed wrist grab from behind where you are being pushed forward.

Ushiro Tekube-tori Kotai Kokyu-nage: Defense against a two-handed wrist grab from behind where you are being pulled backwards.

Katatori Sume-otoshi: Defense against a front lapel grab.

Ibbuki Breathing:

Ibbuki breathing is a set of controlled breathing exercises.  They have many benefits including relaxation, breath control, increasing lung capacity, and endurance training.  The basic mechanics of the exercise is to breath in slowly through the nose, and then exhale even slower through the mouth, controlling the air flow by constricting the larynx.  If done properly, the escaping air produces a rasping sound.  Initially, a count of five will be used for the inhale and a count of ten for the exhale.  There will also be other physical and mental movements combined with the breathing to assist in relaxation, balance, and ki extension.

More explanation on the Sensei, Sempai, and Kohai relationship:

The traditional Sensei, Sempai, Kohai relationship is fairly complex and can be a little cumbersome and outdated.  We use a simplified version of the system, and use it to denote whether a student is an instructor, assistant instructor, or a regular student.  Traditionally, a martial arts instructor was not a “Sensei” until they started their own school.  In our system, a Sensei is a student over the rank of Shodan who teaches a class without the direct supervision of a more senior instructor.  Traditionally, a Sempai is any student that is senior to you and Kohai is any student junior to you.  So a single student maybe Sempai to many other students, and Kohai to many more.  We rarely use the term Kohai, but Sempai is used to denote a senior student (3^rd kyu or above) who is an assistant instructor under the direct supervision of a more senior instructor.  On occasion, a Sempai may be called upon to teach class without a more senior instructor actually present, but are still under the supervision of an instructor of at least Shodan rank.

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