- Preparation. The kata proper starts in yoi (`ready’ or `attention’) stance.
- Bring the feet together and cross the hands in front of the body at the lower level. Fingers are straight, together, and pointing down with the left hand on top of the right.
- Look over the right shoulder. Drop the hips and cross the left foot over the right. The right heel is flat, the left foot is on the ball of the foot.
- Bring the right knee up to the middle level as you set the arms by crossing them with the right arm underneath the left. Both hands are in a knife hand position and are pointing directly to the sides. As you step down, execute a middle level backhand block with right hand.
- Execute a middle level elbow smash with the left hand (bringing the open right hand to the elbow).
- Bring the hands down to the right hip, right fist on the bottom (cup and saucer position).
- Looking to the right execute a lower level downward block with the left hand.
- Execute a middle level hook punch with the right hand. The hook punch should be angled slightly downwards.
- Cross the right leg over the left. The left heel is flat and the right foot is on the ball of the foot.
- Look over the right shoulder. Bring the left knee to the middle level.
- Step down with the left leg into horse stance and simultaneously execute a middle level inside block with the right hand.
- An outside block with the left hand coming up by the head and the right hand performing a lower level downward block.
- Execute an upper level close punch with the left hand. The right wrist finishes underneath the left elbow with the right arm in hook punch position.
- Look over the left shoulder. Execute a lower level returning wave kick with the left leg. Step down with the left leg into horse stance and sweep the arms to the left. Keeping the right wrist underneath the left elbow, turn the left wrist over so that the palm is now facing away from the body, rather than towards it.
- Look over the right shoulder. Execute a lower level returning wave kick with the right leg.
- Step down with the right leg into horse stance and sweep the arms to the right. Keeping the left wrist underneath the right elbow, turn the left wrist over so that the palm is now towards the body, rather than away from it. Bring the hands down to the right hip, right fist on the bottom (cup and saucer position).
- Execute a middle level double punch. The left arm is straight and the right arm is in hook punch position. Kiai on the double punch.
- Bring the left arm under the right armpit. Slowly execute a middle level sweeping backhand block with the left hand, decelerating as the arm moves out.
- Execute a middle level elbow smash with the right hand (bringing the open right hand to the elbow).
- Bring the hands down to the left hip, left fist on the bottom (cup and saucer position).
- Looking to the left execute a lower level downward block with the right hand.
- Execute a middle level hook punch with the left hand. The hook punch should be angled slightly downwards.
- Cross the left leg over the right. The right heel is flat and the left foot is on the ball of the foot.
- Look over the left shoulder bringing the right knee to the middle level. Step down with the right leg into horse stance.
- Simultaneously execute a middle level inside block with the left hand.
- An outside block with the right hand coming up by the head and the left hand performing a lower level downward block.
- Execute an upper level close punch with the right hand. The left wrist finishes underneath the right elbow with the right arm in hook punch position.
- Look over the right shoulder. Execute a lower level returning wave kick with the right leg.
- Step down with the right leg into horse stance and sweep the arms to the right. Keeping the left wrist underneath the right elbow, turn the right wrist over so that the palm is now away from the body. Execute a lower level returning wave kick with the right leg.
- Step down with the left leg into horse stance and sweep the arms to the left. Keeping the left wrist underneath the right elbow, turn the left wrist over so that the palm is now towards the body, rather than away from it. Bring the hands down to the left hip, left fist on the bottom (cup and saucer position).
- Execute a middle level double punch. The right arm is straight and the left arm is in hook punch position. Kiai on the double punch.
- Bring the feet together and cross the hands in front of the body at the lower level. Fingers are straight, together, and pointing down with the left hand on top of the right.
- The kata proper finishes in yoi (`ready’ or `attention’) stance.
Category: Shotokan Karate
Shotokan: Heian Godan
- Preparation. The kata proper starts in yoi (‘ready’ or ‘attention’) stance.
- Step out into back stance with your left leg towards the left and simultaneously perform a middle level inside block.
- Perform a middle level reverse punch with the right hand.
- Bring the left leg to the right and slowly perform a middle level hook punch with the left hand. Assume an attention stance position facing the front.
- Step out into back stance with your right leg towards the left and simultaneously perform a middle level inside block.
- Perform a middle level reverse punch with the left hand.
- Bring the right leg to the left and slowly perform a middle level hook punch with the right hand. Assume an attention stance position facing the front.
- Step in the direction you are looking into back stance with your right leg. As you are stepping, execute a middle level augmented block with the right hand.
- Continuing to look straight ahead, step forward with the left leg and perform a lower level X-block.
- Driving your hips upward, perform an openhanded X-block to the upper level. The hips should finish the high X-block in the full front facing position. Rotate your hands clockwise so that the right hand forms a fist under the left fist. Pull both fists to your right hip.
- Quickly execute a middle level vertical sweeping block with the left hand as you step forward with the right leg into front stance and execute a middle level lunge punch with the right hand. Kiai on the lunge punch.
- Spin round lifting the knee step down with right leg into horse stance and execute a low level block with the right arm.
- Backhand block by bringing your left hand under your right armpit and pointing your right hand in the direction you are looking. Perform a middle level backhand block with the left hand (slowly with decelerating tension). Middle level crescent kick with the right leg (making contact with the extended left hand).
- On the recovery portion of the kick, step down with the right leg into horse stance and execute a middle level elbow strike with the right elbow (pulling the left hand to the right elbow).
- Look over your right shoulder. Step up with the left into crossed leg stance and execute a middle level augmented block with the right hand. Upper level vertical uppercut punch with the right hand, simultaneously looking over your left shoulder to the and stepping out with your left leg.
- Continuing to look straight ahead jump straight up into the air (bringing both knees to your chest).
- Land in a low crossed leg stance with the left leg behind the right and perform a lower level X-block in front of the body (left hand on the inside).
- Step out with the right leg into front stance and execute a middle level augmented block.
- Step round spear hand strike (palm facing up) with the right hand, bringing the left to the side of the head.
- Next, step across with the left leg and assume the back stance position (right leg serving as the back leg). As you step, simultaneously perform an upper level inside block with the right hand (to the rear) and a lower level downward block with the left hand (to the front). The hips should finish the simultaneous action in the half front facing position.
- Pivot 180 degrees to the left and simultaneously execute an upper level inside block with the left hand and a lower level downward b lock with the right hand.
- Step forward spear hand strike (palm facing up) with the right hand, bringing the right to the side of the head.
- Next, step across with the right leg and assume the back stance position. As you step, simultaneously perform an upper level inside block with the right hand and a lower level downward block with the left hand (to the front).
- Traditionally the kata finishes by pulling up your left leg to your right leg, while pivoting slightly on your right heel, so that you end up facing front in the attention position.
Shotokan: Heian Yondan
- Preparation. The kata proper starts in yoi (‘ready’ or ‘attention’) stance.
- Back stance simultaneously bringing your arms up to perform an upper level open hand back arm block.
- Drop your hands directly in front of your body and slowly and smoothly perform an upper level open hand back arm block.
- Continue as you step forward and execute a lower level X-block with the left hand on the bottom.
- Step forward with your right leg into back stance and execute a middle level augmented block.
- Bring your left leg up to your right. Your right fist should be on your right hip and the left fist on top.
- Middle level side snap kick with the left leg. Simultaneously, strike an upper level back fist strike the left hand.
- Step with the left leg into a front stance and execute a middle level elbow strike with the right elbow.
- Bring your right leg up to your left, Your left fist should be on your right hip and the right fist on top.
- Middle level side snap kick with the right leg. Simultaneously, strike an upper level back fist with the left hand.
- Step with the right leg into a front stance and execute a middle level elbow strike with the right elbow.
- Bring your right hand up to the upper level in an open hand rising block position and the left hand down in a lower level knife hand block position.
- Shift into front stance and execute an upper level outside-in knife hand strike to the north with the right hand while bringing the left hand up in a position similar to an open handed rising block position. Perform a middle level front snap kick with the right leg.
- Stepping forward in a crossed leg stance (left leg moving up behind the right).
- Execute a middle level vertical back fist strike with the right hand. Kiai on the back fist strike.
- Pivot to your left 270 degrees with the left leg forward. Moving the leg and arms in unison, execute a middle level wedge block, stepping forward with the left leg into back stance.
- Middle level front snap kick with the right leg.
- On the recovery portion of the kick, step down with the right leg into front stance and execute a middle level straight punch with the right hand.
- Immediately follow the straight punch with a middle level reverse punch with the left hand.
- Pivot to your right and with the right leg forward.
- Moving the leg and arms in unison, execute a middle level wedge block.
- Middle level front snap kick with the left leg.
- On the recovery portion of the kick, step down with the left leg into front stance and execute a middle level straight punch with the left hand.
- Immediately follow the straight punch with a middle level reverse punch with the right hand.
- Step forward with your left leg into back stance and execute a middle level augmented block.
- Step forward with your right leg into back stance and execute a middle level augmented block.
- Step forward with your left leg into back stance and execute a middle level augmented block.
- Shift into front stance with the left leg forward bringing both hands to the upper level, fingers pointing straight ahead with the palms down at a 45-degree angle.
- Knee strike with the right knee, simultaneously pulling both hands on either side of the knee. Kiai on the knee strike.
- Look over your left shoulder. Step back with the right leg into back stance and execute a middle level knife hand block with the left hand. Continue looking straight ahead. Step forward with the right leg into back stance and execute a middle level knife hand block with the right hand.
- Traditionally the kata finishes by pulling up your left leg to your right leg, while pivoting slightly on your right heel, so that you end up facing front in the attention position.
Shotokan: Heian Sandan
- Preparation. The kata starts in yoi (‘ready’ or ‘attention’) stance.
- Inside block to the left in back stance.
- Stand up. Double block.
- Inside block to the right in back stance.
- Stand up. Double block.
- Reinforced inside block in left back stance.
- Spear-hand strike stepping forward front stance.
- Turn 270 degrees and hammer-fist strike.
- Stepping punch in right front stance.
- Turn 180 degrees to the right while standing up.
- Crescent kick, stamp down into horse stance.
- Right back-fist strike.
- Crescent kick, stamp down into horse stance.
- Left back-fist strike.
- Crescent kick, stamp down into horse stance.
- Left back-fist strike.
- Push the right arm out, at the same time pull the left elbow back.
- Left stepping punch in front stance.
- Step up into horse stance.
- Turn 180 degrees into horse stance, punching over your left shoulder.
- Slide to the right in horse stance, punching over your right shoulder.
- The kata finishes by pulling back your left leg, so that end up facing front in the attention position.
Shotokan: Heian Nidan
- Preparation. The kata proper starts in yoi (‘ready’ or ‘attention’) stance.
- Step out into back stance and perform a double upper level block (the elbow is even with the shoulder, bent 90 degrees).
- Remaining in back stance. Execute scissor block.
- Hammer fist strike. Back stance. Pulling the right hand back to the hip while performing the bottom fist strike.
- As you are switching direction step out into back stance and perform a double upper level block.
- Remaining in back stance. Execute scissor block.
- Hammer fist strike. Back stance. Pulling the left hand back to the hip while performing the bottom fist strike.
- Step up bringing the hands and feet together looking right. Attention stance.
- Simultaneously upper level side snap kick with the right leg and an upper level back fist strike with the right hand.
- Step forward with the right leg into back stance and perform a middle level knife hand block with the left hand.
- Step forward with the right leg into back stance and perform a middle level knife hand block with the right hand.
- Step forward with the right leg into back stance and perform a middle level knife hand block with the left hand.
- Middle level pressing block with the left hand. Step forward a spear hand strike to the middle level. Kiai on the spear hand strike.
- Bring your left foot to your right foot and pivot 270 degrees. Step into back stance and perform a middle level knife hand block with your left hand.
- Step (i.e. at a 45 degrees to the front), with your right leg into back stance and execute a middle level knife hand block with your right hand.
- Pivot 135 degrees and step out with your right leg. As you are stepping into the back stance, execute a middle level knife hand block with your right hand.
- Step (i.e. at a 45 degrees to the front), with your left leg into back stance and execute a middle level knife hand block with your left hand.
- Look over your left shoulder bringing your right arm back. Step with your left leg into a front stance.
- As you are stepping execute a middle level reverse inside block.
- Perform a middle level front snap kick with the right leg stepping forward. Arms do not move during the kick.
- While stepping into the front stance execute a middle level reverse punch with the left hand.
- Slide the front foot back a distance equal to half length of the front stance and perform a middle level reverse inside block with the left hand.
- Step forward into front stance with the left leg and execute a middle level front snap kick with the left leg. Keep the arms stationary during the kick.
- While stepping into the front stance, execute a middle level reverse punch with the right hand.
- Step forward with the left leg into front stance and perform a middle level augmented block with the left hand supporting the right.
- Bring your left foot to your right foot and pivot 270 degrees. Step out with your left foot into front stance and perform a lower level downward block with your left hand.
- Step (i.e. at a 45 degrees) with your right leg into front stance and execute an upper level rising block with your right hand.
- Bring your right foot to your left foot and pivot 270 degrees. Step out with your right foot into front stance and perform a lower downward block with your right hand.
- Step (i.e. at a 45 degrees) with your left leg into front stance and execute an upper level rising block with your left hand. Kiai on the last rising block.
- Traditionally the kata finishes by pulling up your left leg to your right leg. While pivoting slightly on your right heel, so that you end up facing front in the attention position.