|
A Shinseido basic warmup |
|||
| Devised and described by Tony and Sandy Asquith. 1994. | |||
| The following basic warm-up procedure was adopted as 'standard’ in 1994. All members should learn, remember and practise these exercises regularly as students are selected at random to take the warm-up procedure. The method is not fixed rigidly and if a member wishes to modify or change the root procedure when taking the class, that will be acceptable, provided the exercises are of the safe, authorised type. Senior practitioners will provide advice on the benefit of variant exercises when requested or as is necessary during the warm-up period. | |||
| 1. |
Running around the hall |
||
|
Gentle pace, relaxed. Then: |
a) | sprint up sides | |
| b) | change direction / side stepping / long steps until heart/breathing rate increased. | ||
| 2. |
Standing stretch |
||
|
Raise arms together above head and stretch up, then keeping stretch, lean to left, to back, to right and bend forward letting arms and head hang down. Breathe out on each stretch. Repeat once. |
|||
| 3. |
Dog stretch |
||
|
Place hands on floor pointing forward, like a push-up position but with the bottom up in the air and feet shoulder width apart. Then push back trying to make your heels touch the floor so that a stretch can be felt down the back of the legs. If your heels do touch the floor then move your feet back a little further. Hold this stretch for a count of ten. From this position you now scoop through a push-up position and curve the back by raising your head high. Hold for a count of five. Next push back the same way you came into dog pose and hold. Repeat the above four times |
|||
| 4. |
Leg stretches |
||
|
Stand up, make a long stance to the left bending left knee and keeping rear leg straight with the foot on toes. Push into stance (very similar to encho tora dachi) and feel the stretch along the top of the thigh. Only go as far as you need, and hold for a count of five. |
|||
|
Next turn the rear leg onto the side of the foot, try to keep the sole flat on floor, and feel a stretch along the inside edge of thigh and into the groin. Hold for a count of five. |
|||
| Finally turn rear foot over onto heel and lower yourself down feeling a stretch along the back of the thigh and knee. Hold for a count of five. Repeat for other leg. | |||
| 5. |
Lean backs |
||
|
Sit on floor with knees bent and feet flat on floor, hold arms out straight in front of you and lean back half way. Hold for a count of ten. Lower a bit further and hold for a count of five. (Keep your breathing regular). Sit back up and take a deep breath and relax. Repeat above but this time instead of sitting up at the end lay down gently and breathe as before. |
|||
| 6. |
Curl ups |
||
|
From the last position keep the knees raised and arms extended out in front, then curl up to touch knees ten times making sure That you keep the small of your back on the ground. |
|||
|
Repeat the above to the left side (touching your left knee with your right hand) and then to the right side. Then lay back and relax taking a deep breath, twice. |
|||
| 7. |
Joints |
||
|
Stand up and rotate both arms forward and back five times each way. Then rotate hips to right and left, five times each way. Finally rotate head to left and right, up and down and small circles three times each way. |
|||