Udefuri Undo


This is a very enjoyable ki exercise that helps you to feel comfortable and connected to the world around you. Practice it with a big, relaxed feeling.

How to do it.

Part 1:

UdefuriA1 Stand with feet about shoulder width apart, right hand at your side, left hand in front near One-Point.
UdefuriA2 Raise both arms up to horizontal, extended out to your sides.
UdefuriA3 Drop both arms down, left hand at your side, right hand in front of One-Point.
UdefuriA4 Raise both arms up again, horizontal and out to your sides.
UdefuriA1 Drop both arms down to the starting position. Repeat steps 2-5 several times.

Part 2:

UdefuriB1 Do Part 1 of this exercise a few times. Then, as you're dropping your right hand to your side and your left hand to One-Point, step forward with you left foot. Let your left shoulder point to the front, as shown here.
UdefuriB2 Take a small step forward with your left foot. Extend both arms out to your sides.
UdefuriB3 Step forward on your right foot.
UdefuriB4 Step all the way around with your left foot.
UdefuriB6 Draw your right foot back toward your left. Drop both hands down, your right hand in front of One-Point, your left hand extended slightly behind you.
UdefuriB7 Take a small step forward with your right foot. Extend your arms out to your sides.
UdefuriB8 Step forward on your left foot.
UdefuriB9 Step all the way around with your right foot.
UdefuriB1 Draw your left foot back toward your right. Drop both hands down, your left hand in front of One-Point, your right hand extended slightly behind you. Repeat steps 2 through 9, maybe 10 or 20 times.

Tips.

  • Relax and feel big. Ignore the rest of the tips if you want to. This is the important one.
  • Make sure your arms are horizontal. Most people, without being aware of it, are little above or below horizontal.
  • Make sure your arms are extended all the way to the side - pointing180 degrees from each other.
  • This exercise comes from a martial art, but make it feel like dancing. It is a big, graceful exercise.
  • Have a little extra space? Try doing two, three, four, or more turns in one direction. Then stop and do the same number of turns going back the other direction. (Dizzy? Keep One-Point. The world may keep spinning, but you won't fall over.)
  • Have someone test you at the end of each turn. Ask a friend to stand slightly behind you and push forward on your hip. He can also try standing in front of you, place a hand on the upper arm that is forward, and push in the direction of your spine.
  • Throughout this exercise, look forward. Not down.
  • Feel as though your arms are extremely long, perhaps scraping the walls as you turn.
  • Don't get so caught up in what your arms or feet are doing that you forget to keep One-Point.
  • Just do this exercise and enjoy the good feeling you catch. Without really trying, your feeling of One-Point is being gently reinforced.