Karate Workout 1: Immovable Stances (lower body strength, balance) <10 minutes
Warm-up with stances - Total 5 minutes for white-purple belts, 9 minutes for brown and black belts
These cartoon drawings show outward tension stances in the top row — this means: Seal your whole foot on the floor while squeezing your knees outward to solidify your stance. The first 3 drawings on the left are shotokan stances. The second row shows inward tension stances -- that means: Use your knees and thigh muscles to create a inward protection of your groin. The third row show neutral (neither outward nor inward tension) natural ‘standing’ stances.
1. Hold Zen kutsu dachi (translated as front stance) Left leg forward for 1 minute without bobbing, shaking, or standing up.
2. Hold Zen kutsu dachi (front stance) Right leg forward for 1 minute without bobbing up or shaking.
3. Hold Kiba dachi (Horse-riding stance) for 1 minute without creeping up.
4 Hold kokutsudachi (back stance) Left leg forward for 1 minute without coming up.
5. Hold kokutsudachi (back stance) Right leg forward for 1 minute without coming up.
6. (for brown and black belts) Hold nekoashidachi (cat stance) with each leg forward for 1 minute and hold sanchin dachi (hour glass stance) with each left forward for 1 minute (additional 4 minutes)
It is critically important to not stand up during each stance. Your legs may get tired but your mind has to be strong. No one ever died or broke anything, got a bruise, or snapped a bone or muscle holding a stance in a low position.