Ushiro Tori Undo

This is the Ki exercise that feels the most like EXERCISE. It is very effective at reinforcing a strong feeling of One-Point. But don't do it if you have bad knees.

How to do it.

Frog2 Crouch down with your right knee touching the ground, your left knee up. Both hands should be lightly touching the ground.
Frog3 Jump up in the air. (While you're up there, switch your right and left feet, so that now the right one is forward.)
Frog4 Land on the ground (like you've got any choice), and crouch down with left knee touching the ground and your right knee up. Both hands lightly touch the ground.
Frog5 Jump up in the air, switching your feet.
Frog2 Land and crouch down with your right knee touching the ground and your left knee up. Repeat steps 2 through 5 until you really don't feel like it any more.


  • Don't shortchange your self. Really jump up into the air, straightening out your body. Crouch down all the way until your knee and hands touch the ground.
  • This exercise is exhausting. But don't think about that. Just stay positive, believe you can do more, and keep going. (But be reasonable, and don't overdo it.)
  • Do this exercise a number of times, then stop in the crouched position. Have someone test you by placing a hand on your lower back and pushing forward.
  • Keep One-Point. (Will we ever stop saying that?)
  • One nice thing about this exercise is that, after you've done it quite a few times, your muscles have to relax because they're so tired. So don't quit too early.
  • Don't look down at the ground. Even when you're completely crouched, keep your eyes forward.