Practice You Can Do at Home

Aikido is a martial way that needs a partner, but there is much you can practice on your own. On days when you cannot go to the dojo, investing just ten minutes keeps your body from losing its memory.

• Wrist exercises: The kote-mawashi-ho, kote-gaeshi-ho, and tekubi shindo of Chapter 3 can be done even while watching television.
• Hanmi and footwork: In front of a mirror, take migi hanmi and hidari hanmi in turn. Slowly repeat okuri-ashi, ayumi-ashi, tenkan-ashi, and tenkai-ashi, checking that your body’s axis does not wobble.
• Seiza and shikko: Gradually lengthening the time you sit in seiza gets your legs used to it. If the floor is not slippery, you can practice shikko too.
• Swinging the tegatana: Practice raising and lowering the tegatana straight, as in shomen-uchi. Be aware of whether it moves straight along your body’s center line.
• Ukemi at the dojo: Practice ukemi at the dojo, on tatami, with your instructor. Practicing alone on a hard floor at home risks injury, so avoid it.