The Complete Guide to GKR Karate

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Taigyoku Nidan (Pictured below)

• Start the kata with a bow - Remember a bow should be slow and respectful. Keep your hands and elbows against your side. Bend from the waist between 30-45 degrees, pause very briefly as your eyes fix on the ground about 3m in front of you, and then return to the upright position. Bring both hands to in front of your groin, left on right, and then step out into heiko-dachi as your fists close.

1. Turn and step to the left, block gedan-barai in hidari zenkutsu-dachi - Start with a snappy head turn to the left. Bring your left hand up to your right shoulder as you move into position. Just before landing, snap your hips to initiate the block, and then lock the block and stance simultaneously.

2. Punch gyaku-tsuki, migi mae-geri, and then step forward into migi zenkutsu-dachi - Use the hips in the punch. Keep your centre of gravity low while kicking - don't straighten the post leg. Don't kick too high. Step forwards into your stance rather than fall into it.

3. Step back, turn around clockwise and block gedan-barai in migi-zenkutsu-dachi - Again, keep your body weight low so that you maximise balance through the turn and power in the hips. As you step back move your right hand directly to your left shoulder. Wait until just as your foot lands before snapping the hips to initiate the block.

4. Punch gyaku-tsuki, hidari mae-geri and then step forward into hidari zenkutsu-dachi - Remember to pause slightly after each block-punch sequence. This is called zanshin.

5. Step back, turn to the left and block gedan-barai in hidari zenkutsu-dachi - Again, keep your body weight low during the turn and use the hips just before landing to add power to the block.

6. Step forwards, mae-geri and punch chudan-tsuki in migi zenkutsu-dachi - Remember to keep low throughout.

7. Step forwards, mae-geri and punch chudan-tsuki in hidari zenkutsu-dachi

8. Step forwards, mae-geri and punch chudan-tsuki in migi zenkutsu-dachi - KIAI! - Pause slightly after the kiai before moving into the next sequence. Your kiai should be a focal point of the kata: loud and strong!

9. Turn anti-clockwise to the right and block gedan-barai in hidari zenkutsu-dachi - The turn should be smooth at first, and only as your foot lands initiate the block by engaging a snappy hip movement. Remember to stay low in the turn.

10. Punch gyaku-tsuki, migi mae-geri, and step forwards into migi zenkutsu-dachi

11. Step back, turn around clockwise and block gedan-barai in migi-zenkutsu-dachi

12. Punch gyaku-tsuki, hidari mae-geri, and step forward into hidari zenkutsu-dachi

13. Step back, turn to the left and block gedan-barai in hidari zenkutsu-dachi

14. Step forwards, mae-geri and punch chudan-tsuki in migi zenkutsu-dachi

15. Step forwards, mae-geri and punch chudan-tsuki in hidari zenkutsu-dachi

16. Step forwards, mae-geri and punch chudan-tsuki in migi zenkutsu-dachi - KIAI!

17. Turn anti-clockwise to the right and block gedan-barai in hidari zenkutsu-dachi

18. Punch gyaku-tsuki, migi mae-geri, and step forwards into migi zenkutsu-dachi

19. Step back, turn around clockwise and block gedan-barai in migi-zenkutsu-dachi

20. Punch gyaku-tsuki, hidari mae-geri, and step forward into hidari zenkutsu-dachi - Pause before finishing the kata. Maintain your composure until after the bow.

• Finish the kata with a bow