Aiki Taiso
基本動作 - Basic Aikido Exercises
"For the body to execute techniques naturally, it must first be prepared through basic exercises."
O-Sensei Morihei Ueshiba
Aiki Taiso (合気体操) is a set of basic preparatory exercises that form the foundation of Aikido training. "Aiki" means harmonizing energy, "Tai" means body, and "So" means exercises. These are movements that develop coordination, flexibility, strength, and understanding of Aikido principles.
These exercises not only prepare the body physically but also teach fundamental movement principles essential for executing techniques. Each exercise contains elements of proper body alignment, breathing, and movement fluidity.
Why is Aiki Taiso Important?
- Warm-up: Prepares muscles and joints for intensive training
- Coordination: Teaches synchronization of body, hip, and arm movements
- Flexibility: Increases range of motion in joints
- Principles: Each exercise contains fundamental principles of Aikido techniques
- Ki flow: Develops awareness of energy flow through the body
- Centralization: Teaches acting from center (hara/tanden)
Basic Coordination Exercises
1. Funakogi Undo (船漕ぎ運動)
"Rowing"
Description: Movement resembling rowing a boat. The body moves forward and backward from center, arms working synchronously with the hip.
Principle: Teaches acting from center (hara), coordinating hips with arm movements, and generating power from tanden instead of arms.
Practical Application: Foundation for techniques such as ikkyo, irimi nage.
2. Tekubi Shindo Undo (手首振動運動)
"Fluttering Wrist"
Description: Quick, relaxed fluttering of wrists as if shaking water from hands.
Principle: Complete relaxation of wrists and arms, energy extends through fingers. Teaches distinction between tension and relaxation.
Practical Application: Relaxation before all techniques, especially before grabs.
3. Shomen Uchi Ikkyo Undo (正面打一教運動)
"Overhead Cutting Exercise"
Description: Raising hands overhead as in sword cut, then lowering with hip as if cutting through opponent's center.
Principle: Coordination of entire body in one movement, cut originates from hips, not from arms.
Practical Application: Fundamental exercise for ikkyo, shomen uchi techniques.
4. Zengo Undo (前後運動)
"Front-Back Movement"
Description: Ikkyo Undo performed in two directions - forward and backward.
Principle: Smooth transitions between directions, maintaining center stable during direction change.
Practical Application: Leading opponent in different directions, tenkan.
5. Happo Undo (八方運動)
"Eight-Direction Movement"
Description: Ikkyo Undo performed in eight main directions (front, back, sides, and diagonals).
Principle: Freedom of movement in any direction, maintaining center stability regardless of direction.
Practical Application: Foundation for any techniques in any direction of attack.
6. Tekubi Kosa Undo (手首交差運動)
"Wrist Crossing - Low Form"
Description: Crossing wrists in front of body at hara height, with circular hip movement.
Principle: Hips lead movement, wrists are relaxed and follow center.
Practical Application: Ryote dori techniques, escapes from cross grips.
7. Tekubi Joho Kosa Undo (手首上方交差運動)
"Wrist Crossing - High Form"
Description: Like tekubi kosa undo, but hands are raised to face height.
Principle: Same principle as low form, but requires greater center control with higher hand position.
Practical Application: Defense against high grabs, jodan techniques.
8. Sayu Undo (左右運動)
"Left-Right Movement"
Description: Shifting to sides with hip rotation, arms move naturally with hip.
Principle: Hips lead, feet follow, body remains united. Teaches tai sabaki (body movement).
Practical Application: Evading attacks, lateral entries to techniques.
9. Sayu Choyaku Undo (左右跳躍運動)
"Left-Right Movement with Step"
Description: Sayu Undo with dynamic stepping, greater range of movement.
Principle: Dynamic movement while maintaining center stability.
Practical Application: Quick evasion of attacks, dynamic entries.
10. Ude Furi Undo (腕振り運動)
"Arm Swinging"
Description: Swinging arms left and right with hip rotation, as if turning a wheel.
Principle: Arms are completely relaxed, move centrifugally from center. Hips create energy, arms manifest it.
Practical Application: Kaiten nage, tenkan techniques.
11. Ude Furi Choyaku Undo (腕振り跳躍運動)
"Arm Swinging with Irimi-Tenkan"
Description: Ude Furi Undo combined with irimi (entry) and tenkan (turn) steps.
Principle: Integration of arm swing with fundamental irimi-tenkan movement.
Practical Application: Direct preparation for most Aikido techniques.
12. Ushiro Tori Undo (後取運動)
"Movement Against Rear Grab"
Description: Hip rotation and raising arms in response to grab from behind on shoulders.
Principle: Don't use arm strength, but whole-body rotation from center. Grab breaks apart naturally.
Practical Application: Ushiro ryote dori, ushiro kata tori techniques.
13. Ushiro Tekubi Tori Undo (後手首取運動)
"Movement Against Rear Wrist Grab"
Description: Lifting hands forward with hip rotation, stretching the rear grab.
Principle: Extending Ki forward (extend), hips and step lead, not arm strength.
Practical Application: Ushiro tekubi dori techniques, rear kotegaeshi.
14. Nikyo Undo (二教運動)
"Second Teaching Exercise"
Description: Wrist rotation with pressure on nerve points, combined with whole-body movement.
Principle: Nikyo works with whole body, not just finger strength. Wrist geometry must be precise.
Practical Application: Direct preparation for nikyo techniques.
15. Kote Gaeshi Undo (小手返運動)
"Wrist Turn Exercise"
Description: Spiral movement turning the wrist, with step and hip rotation.
Principle: Spiral originates from center and transfers through arm to wrist. Don't turn with force, but guide with spiral.
Practical Application: Foundation of kotegaeshi techniques.
16. Kokyu Ho Undo (呼吸法運動)
"Breath Power Exercise"
Description: Simple extension of arms forward with deep exhalation, synchronizing movement with breath.
Principle: Connection of Ki (energy) with Kokyu (breath). Movement is exhalation, extension is natural expansion of energy.
Practical Application: All kokyunage techniques, timing and energy flow.
Ukemi Waza - Falls
Koho Tento Undo (後方転倒運動)
"Backward Roll"
Description: Rolling backward through the back from sitting, kneeling, or standing position.
Principle: Rounded back, chin tucked, spine does not touch mat flat. Energy returns to center.
Safety: Basic fall exercise, protects spine.
Zempo Kaiten Undo (前方回転運動)
"Forward Roll"
Description: Circular forward roll over the shoulder, landing in ready position.
Principle: Rounded body shape, roll over shoulder and diagonal back, not through spine. Energy transfers in direction of movement.
Safety: Critical ukemi for throwing techniques, teaches safe reception of throws.
Yoko Ukemi (横受身)
"Side Fall"
Description: Falling to side with entire arm striking mat for impact absorption.
Principle: Dispersing impact energy across entire arm surface and body side, exhale at moment of contact with mat.
Safety: Teaches safe landing from unexpected throws.
How to Practice Aiki Taiso?
- Regularly: Aiki Taiso should be performed at the beginning of every training
- Mindfully: Don't do exercises mechanically - think about principles in each movement
- Relaxed: Never perform exercises with tensed body. Relaxation is key
- With breath: Synchronize movements with natural breathing
- From center: Every movement originates from hara, not from limbs
- Both sides: Always practice both sides equally
- At home: You can practice Aiki Taiso daily at home as warm-up
"Aiki Taiso is the alphabet of Aikido. Before you can write poetry, you must first learn the letters."
Shihan Fumio Toyoda