Aikido Exercises

Cardiff and District Ki No Kenkyukai Dojo’s

Aikido Exercises

The exercises at the beginning of the lesson are designed to warm the muscles, enhance flexibility and co-
ordination whilst mimicking the basic movements of Aikido.

Ki Taiso (health exercises)

These exercises are designed to realign the body and gently increase blood supply to muscles with a specific
movement, thereby increasing strength and flexibility.

Rotate the Bend the Trunk Bend the Trunk Shoulder Blade
Trunk Laterally Exercise
1-2 3-4 1-2 3-4 1-2 3-4 1.2 3-4
5.6 7-8 5-6 7-8 5-6 7-8 5-6 7-8
Perform Twice Perform Twice Perform Twice Perform Twice

Lateral Neck Forward & Back Left & Right Flexing the
Rotation Neck Rotation Neck Rotation Knees
1.2 3-4 1.2 3-4 1.2 3-4 1.2 3-4
5-6 7-8 5-6 7-8 5-6 7-8 5-6 7-8
Perform Twice Perform Twice Perform Twice Perform Twice

Stretching the Rotating the Rotate both Rotate Arms &

Knees Arm Arms Bend Knees
1.2 3-4 1.2 3-4 1.2 3-4 1.2 3-4
5-6 7-8 5-6 7-8 5-6 7-8 5-6 7-8
Perform Twice Perform Twice Perform Twice Perform Twice
Aikido Exercises
Cardiff and District Ki No Kenkyukai Dojo’s

Stretching

Once the muscles have warmed up it is safe to gently stretch them.

Forward Left & Right Forward Forward

Count Count Count Count
1-2-3-4-5 1-2-3-4-5 1-2-3-4-5 1-2-3-4-5

Perform Twice Perform Twice Perform Twice Perform Twice

Back Stretch Count

Left/Right & 1-2 1-2 1-2 3-4.
Back to Centre

Many people incorrectly stretch ‘to warm up’ the muscles. Stretching cold stiff muscles can result in
overstretching and tends to damage ligaments and tendons. It also increases the risk of damaging muscle
tissue when moving into full exercise or technique.
Aikido Exercises
Cardiff and District Ki No Kenkyukai Dojo’s

Hitori Waza (Single Person Techniques)

These exercises are a precursor to practicing Aikido techniques with a partner. Hitori Waza are single-
person techniques to develop balance and coordination and to pattern the basic movements of Aikido
technique. They are being the building blocks of good technique and final set of exercises to warm the
muscles and prepare the body for Aikido practice. The large movements increase the heart rate and further
encourage blood supply to the muscles.

Translation Note:
Hitori = one person.
Kumi = a pair, partners.
Waza = techniques.

Udefuri Waza Count 1-2 1-2 1-2 1-2

1-2 1-2 1-2 3-4

Udefuri Chuyaku Waza Left Count 1

Perform 4 times. Right Count 2

Sayu Waza Left Count 1-2

Perform 4 times Right Count 3-4

Sayu Chuyaku Waza Left Count 1-2

Perform 4 times Right Count 3-4

Ushiro Ukemi Waza

Aikido Exercises
Cardiff and District Ki No Kenkyukai Dojo’s

Zenpo Kaiten Waza

Ikkyo Waza Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4

Zengo Waza Count 1-2 Turn 1800 3-4

Perform 4 times

Happo Waza

Zenshin Koshin Waza Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4

Funekogi Waza Left Count 1-2 1-2 1-2 3-4

Right Count 1-2 1-2 1-2 3-4
Aikido Exercises
Cardiff and District Ki No Kenkyukai Dojo’s

Nikkyo Waza Left Count 1-2-3-4

Perform Twice Right Count 1-2-3-4

Sankyo Waza Left Count 1-2-3-4

Perform Twice Right Count 1-2-3-4

Kotegaeshi Waza Left Count 1-2-3-4

Perform Twice Right Count 1-2-3-4

Kaho Tekubi Kosa Waza Left Hand on Top 1-2-3-4

Perform Twice Right Hand on Top 1-2-3-4

Joho Tekubi Kosa Waza Left Hand on Top 1-2-3-4

Perform Twice Right Hand on Top 1-2-3-4

Ushiro Tori Waza Left Count 1-2

Perform Four Times Right Count 3-4
Aikido Exercises
Cardiff and District Ki No Kenkyukai Dojo’s

Ushiro Tekubi Tori Zenshin Waza (forward) Left Count 1-2

Perform Four Times Right Count 3-4

Ushiro Tekubi Tori Koshin Waza (backward) Left Count 1-2

Perform Four Times Right Count 3-4

Another very important exercise that you will sometimes practice during Hitori Waza is the following exercise
called Tenkan Waza

A Note on Ki Testing

There are a series of Ki Development exercises that are designed to test your level of ki development from
static positions. Primarily these are designed to test your perception of the exercise and demonstrate the
state of mind of the person being tested through the actions of the body.

During the Hitori Waza exercises the instructor may stop you and test that you have maintained focus and can
‘extend ki’ during an exercise that is designed to build good Aikido technique.

The end result is that you will develop and perform Aikido techniques in a relaxed, confident manner whilst
maintaining good posture and balance.