Bassai sho 抜塞小

Start Position

From the ready position, move your Right foot in to your Left foot - feet together

As your feet come together, open your hands from the fist position - fingers straight and pointing towards 12 o'clock, palms facing to either side

Place your Left hand on top of your Right hand

The little finger of your Left hand is placed on top of the first finger of your Right hand

Breathing should be relaxed and regular

Mid Position Move

Raise your Right knee up high in front of you, pointing towards 12 o'clock

Bring both open hands to your Left hip

The palm of your Right hand is facing your Left hip and the palm of your Left hand is on top of the back of your Right hand

Side View

The fingers of your Right hand are facing backwards towards 6 o'clock and the fingers of your Left hand are facing the floor

Breathe in quickly through your nose as you do this move

Double Back of Hand Block (Haishu Awase Uke) in Crossed Leg Stance (Kosa Dachi)

Step forward one stance length towards 12 o'clock with your Right foot

As your Right foot touches the floor, pull your Left foot in behind it so your Left little toe is at the outside of your Right foot

As your Left foot reaches its stance position swing both hands around and up to head height towards 12 o'clock

Keep your Left palm tight on to the back of your Right open hand (hands cross at the wrists rather than palm on hand for trap technique – Sensei Cole 13/4/16)

The fingers of your Right hand will finish pointing towards the ceiling

The fingers of your Left hand will finish pointing towards 12 o'clock

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Augmented Stick Block (Morote Jo Uke) in Back Stance (Kokutsu Dachi)

Turn and step towards 6 o'clock with your Left foot into Back Stance

As your Left foot reaches the stance position, extend your Left arm forward towards 6 o'clock, lowering your Left hand to waist height at the same time, palm facing up

Bring your Right hand around in front of your forehead, palm facing away from you

The fingers of both hands should be shaped as if they are circling around a stick or Bo

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Disarm Stick from Opponent (Suihei Do Dori) in Back Stance (Kokutsu Dachi)

Same stance position as the previous move

Raise your Left open hand until your arm is nearly horizontal

At the same time, lower your Right arm from your forehead to just in front of your Right shoulder, turning your wrist as you do so the palm of your Right hand faces down

Side View

This move is slow to medium speed (2 - 3 seconds)

Breathe out slowly, with muscle tension, as you perform the technique

Ridge Hand Scooping Block (Haito Sukui Nage) Feet Together (Heisoku Dachi)

Bring your Right foot into your Left foot

As your feet come together, pivot around on the balls of your feet to face 3 o'clock

Bring your Left fist in to your Left hip as you turn

As your turn reaches the 3 o'clock position, swing your Right open hand down and across in front of your body from your Left shoulder - palm facing up

Keep a slight bend in your knees

Swing your arm all the way back up to your Left shoulder

Breathe out partially and carry straight on to the next technique

Hammerfist Strike (Tettsui Uchi) Feet Together (Heisoku Dachi)

Keep your feet in the same position as the previous technique

Carry on the circular movement of your Right hand from your Left shoulder, finishing the strike in front of you facing towards 3 o'clock

Make your Right hand into a fist as it passes your shoulder, striking with the bottom of your fist near your little finger - back of your hand facing up

Straighten your knees as you complete the move

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Augmented Stick Block (Morote Jo Uke) in Back Stance (Kokutsu Dachi)

Step forward towards 3 o'clock with your Left foot into Back Stance

As your Left foot reaches the stance position, extend your Left arm forward towards 3 o'clock, lowering your Left hand to waist height at the same time, palm facing up

Bring your Right hand around in front of your forehead, palm facing away from you

The fingers of both hands should be shaped as if they are circling around a stick or Bo

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Disarm Stick from Opponent (Suihei Do Dori) in Back Stance (Kokutsu Dachi)

Same stance position as the previous move

Raise your Left open hand until your arm is nearly horizontal

At the same time, lower your Right arm from your forehead to to just in front of your Right shoulder, turning your wrist as you do so so the palm of your Right hand faces down

Side View

This move is slow to medium speed (2 - 3 seconds)

Breathe out slowly, with muscle tension, as you perform the technique

Ridge Hand Block (Haito Koshi Gamae) Feet Together (Heisoku Dachi)

Pull your Left foot into your Right foot - feet together

Pivot on the balls of your feet until they are facing towards 12 o'clock

You should still be looking towards 3 o'clock

Drop your Left fist to your Left hip

Place the back of your Right open hand on the top of your Left fist

Pull your Left shoulder and hip back

Breathe in through your nose

Ridge Hand Strike (Haito Uchi) and Side Snap Kick (Yoko Geri Keage)

Kick quickly towards 3 o'clock with the outside edge of your Right foot

At the same time, strike to head height with the ridge of your Right open hand, on the thumb side - palm facing the ceiling, fingers straight. The thumb should be tucked back into the palm to allow the strike.

Keep your Left fist on your Left hip

Breathe out partially, remembering to recover your Right foot back to your Left knee after the kick before you go on to the next technique

Ridge Hand Block (Tate Shuto Uke) in Horse Stance (Kiba Dachi)

Breathe in through your nose

Step down from the kick into Kiba Dachi facing towards 12 o'clock

Bring your Left open hand under your Right arm, then extend it forward towards 12 o'clock as

your bring your Right fist back to your Right hip

Push forward with the outside ridge of your Left open hand - fingers pointing towards the ceiling

This is a slow move (3 -4 seconds) with muscle tension throughout

Breathe out strongly through your mouth during the technique

Pause for a moment at the end of the move before performing the next technique

Straight Punch (Choku Zuki) in Horse Stance (Kiba Dachi)

Punch quickly with your Right fist to chest height towards 12 o'clock

Pull your Left fist back to your Left hip

Keep your shoulders straight

Breathe out partially and tense all your body muscles for a brief moment on the completion of the move

Carry on to the next punch immediately

Straight Punch (Choku Zuki) in Horse Stance (Kiba Dachi)

Punch quickly with your Left fist to chest height towards 12 o'clock

Pull your Right fist back to your Right hip

Keep your shoulders straight

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Double Block (Manji Uke) in Back Stance (Kokutsu Dachi)

Turn your Left foot to face towards 9 o'clock, changing your stance into Back Stance

Bring your Left fist up to your Right shoulder and focus downward and towards 9 o'clock with your Right hand

As you complete the stance change, strike downwards from your Right shoulder to the Gedan Barai position with your Left fist and pull your Right fist back behind your head into a Jodan Uchi Uke

Pull your Right shoulder and hip back

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Double Block (Manji Uke) in Back Stance (Kokutsu Dachi)

Pivot on the balls of your feet, turning to face towards the 3 o'clock position in back stance

Bring your Right fist up to your Left shoulder and focus downward and towards 3 o'clock with your Left fist

As you complete the turn, strike downwards from your Left shoulder to the Gedan Barai position with your Right fist and pull your Left fist back behind your head into a Jodan Uchi Uke

Pull your Left shoulder and hip back

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Knife Hand Block (Shuto Uke) in Back Stance (Kokutsu Dachi)

Step your left foot in halfway towards your right foot and then step forward with your Right foot towards 12 o'clock into back stance . Your heels should finish in a straight line.

As you step forward, bring your Right hand up to your Left shoulder and stretch your left hand in the direction you will be finishing the block (straight ahead), palm down.

Push your Left arm and hip forward, keeping your Right hand at your shoulder until just before your feet land in the correct position

Make sure you step in a straight line keeping most of your body weight over your back leg - step to the 12 o'clock position

As your Right foot touches the finish position, bring your Right hand forward quickly from your shoulder to finish with your finger tips in line with your shoulder and your arm bent to 90 degrees. At the same time bring your Left hand quickly back to just below your solar plexus - hand open - palm facing upward

Your elbow should be no higher than your lower ribs

Pull your rear shoulder back, so your chest and rear shoulder are hidden from someone facing you

Make sure your front leg is slightly bent, toes pointing forward, and your back leg is bent, knee pointing slightly backwards

Most of your body weight should be over your back leg. You should be able to lift your front leg to kick without pulling your body weight backwards

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Knife Hand Block (Shuto Uke) in Back Stance (Kokutsu Dachi)

Bring your Left foot straight in to your Right foot. Carry it on past your Right foot in a straight line towards the 12 o'clock direction. Your heels should finish in a straight line.

As you bring your feet together, bring your Left hand up to your Right shoulder and stretch your left hand in the direction you will be finishing the block (straight ahead), palm down.

As you step forward, push your Right arm and hip forward, keeping your Left hand at your shoulder until just before your feet land in the correct position

Make sure you step in a straight line keeping most of your body weight over your back leg - step to the 12 o'clock position

As your Left foot touches the finish position, bring your Left hand forward quickly from your shoulder to finish with your finger tips in line with your shoulder and your arm bent to 90 degrees. At the same time bring your Right hand quickly back to just below your solar plexus - hand open - palm facing upward

Your elbow should be no higher than your lower ribs

Pull your rear shoulder back, so your chest and rear shoulder are hidden from someone facing you

Make sure your front leg is slightly bent, toes pointing forward, and your back leg is bent, knee pointing slightly backwards

Most of your body weight should be over your back leg. You should be able to lift your front leg to kick without pulling your body weight backwards

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Knife Hand Block (Shuto Uke) in Back Stance (Kokutsu Dachi)

Bring your Right foot straight in to your Left foot. Carry it on past your Left foot in a straight line towards the 12 o'clock direction. Your heels should finish in a straight line.

As you bring your feet together, bring your Right hand up to your Left shoulder and stretch your left hand in the direction you will be finishing the block (straight ahead), palm down.

As you step forward, push your Left arm and hip forward, keeping your Right hand at your shoulder until just before your feet land in the correct position

Make sure you step in a straight line keeping most of your body weight over your back leg - step to the 12 o'clock position

As your Right foot touches the finish position, bring your Right hand forward quickly from your shoulder to finish with your finger tips in line with your shoulder and your arm bent to 90 degrees. At the same time bring your Left hand quickly back to just below your solar plexus - hand open - palm facing upward

Your elbow should be no higher than your lower ribs

Pull your rear shoulder back, so your chest and rear shoulder are hidden from someone facing you

Make sure your front leg is slightly bent, toes pointing forward, and your back leg is bent, knee pointing slightly backwards

Most of your body weight should be over your back leg. You should be able to lift your front leg to kick without pulling your body weight backwards

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Knife Hand Block (Shuto Uke) in Back Stance (Kokutsu Dachi)

Pull your Right foot back towards your Left foot. Carry it on past your Left foot in a straight line towards the 6 o'clock position.

Your are still however facing 12 o'clock and your heels should finish in a straight line.

As your feet come together, bring your Left hand up to your Right shoulder and stretch your left hand in the direction you will be finishing the block (straight ahead), palm down.

As you step back, push your Right arm and hip forward, keeping your Left hand at your shoulder until just before your feet land in the correct position

Make sure you step in a straight line keeping most of your body weight over your back leg - step to the 6 o'clock position

As your Right foot touches the finish position, bring your Left hand forward quickly from your shoulder to finish with your finger tips in line with your shoulder and your arm bent to 90 degrees. At the same time bring your Right hand quickly back to just below your solar plexus - hand open - palm facing upward

Your elbow should be no higher than your lower ribs

Pull your rear shoulder back, so your chest and rear shoulder are hidden from someone facing you

Make sure your front leg is slightly bent, toes pointing forward, and your back leg is bent, knee pointing slightly backwards

Most of your body weight should be over your back leg. You should be able to lift your front leg to kick without pulling your body weight backwards

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Augmented Grasping Block (Tsukami Uke) in Front Stance (Zenkutsu Dachi)

Move your Left foot across to the 10.30 clock position into front stance

As your foot reaches the stance position, strike upwards and forwards with the extended fingers of your open Right hand, palm facing the ceiling

As it travels into position, the Right hand travels under the Left hand which is still in the previous Shuto Uke position

At the top of the reach of your Right hand, the palm and fingers of your Left hand circle around the top of your Right wrist, your Left thumb is under your Right wrist

Push your Right hip forward

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Augmented Grasping Block (Tsukami Uke) in Front Stance (Zenkutsu Dachi)

Same stance position as the previous move

Lower your Right hand to waist level, and twist it anticlockwise as you do so until your palm faces the floor

Open your Right thumb away from the fingers so the hand is in a 'Holding' position (as if you are holding a can or bottle)

Keep your Left hand around your Right wrist.

This is a slow move, about 2-3 seconds

Breathe in through you nose throughout the technique

Mid Position Move

Keep your hand in the same position as the previous move

Quickly lift your Right knee up between the space between your arms

Make sure your knee comes up high and can be seen above your arms

Thrust Kick to the Knee (Gedan Keage)

KIAI!!

Thrust downwards with the heel of your Right foot to Gedan Level (Low)

At the same time pull both of your hands back towards your chest

KIAI loudly and tense all your body muscles for a brief moment

Pull your Right foot back to your Left knee

Turn to face 6 o'clock and prepare for the next technique before you put your Right foot down

Double Wedge Block (Kakiwake Uke) in Back Stance (Kokutsu Dachi)

You have now turned to face 6 o'clock

Before you step back and down into back stance with your Right foot, cross both arms in front of your chest - Left arm on the outside

Make sure you step back towards 12 o'clock with your Right foot in a straight line

As your Right foot touches the finish position, uncross your arms quickly to either side in a double Uchi Uke Block

Your fists should be in line with, and no higher than your shoulders

Make sure your front leg is slightly bent, toes pointing forward, and your back leg is bent, knee pointing slightly backwards

Most of your body weight should be over your back leg.

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Carry quickly on to the next technique

Double Snap Punch (Ura Zuki) in Back stance Kokutsu Dachi)

Punch with both fists at the same time to head height towards 6 o'clock

Side Position

Make sure your elbows do not stick out to either side as you perform this technique

Push forward with your Right foot at the same time, to gain extra distance, but stay in back stance

Breathe out quickly through your mouth

Completion of the previous technique

After the punches, immediately pull both fists back to the previous position

Side View

Crescent Kick (Mikazuki Geri)

Swing your Right foot around in a wide arc towards 6 o'clock, striking with the sole or ball of your foot

Bring both arms up and around towards your Right side in preparation for the next technique

Breathe in through your nose

Double Forearm Block (Doji Uke) in Horse Stance (Kiba Dachi)

Step down from the kick into Horse stance facing towards 3 o'clock

Keep looking towards 6 o'clock

As you feet land in the correct stance position, swing both forearms around in front of you towards 3 o'clock

Your fists should finish in line with, and no higher than your shoulders, knuckles facing away from you

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Hip Block (Koshi Gamae) in Horse Stance (Kiba Dachi)

Same stance position as the previous technique

Bring your Left fist back to your Left hip, knuckles facing towards the floor

Pull your elbow back

Pull your Right fist back quickly to your Left hip, resting on the top of your Left fist. The thumb side of your Right fist will be facing the ceiling

Keep looking towards 6 o'clock

Quick partial breathe out and follow immediately onto the next move

Double Punch (Sokumen Morote Zuki) in Horse Stance (Kiba Dachi)

Same stance as the previous technique

Punch with your Right fist towards 6 o'clock

The arm should be straight and horizontal

Perform a hook punch with the Left arm from the Left hip, also towards 6 o'clock

The Left elbow will be bent to about 130 degrees and finish slightly lower than the Right arm

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Hammerfist Strike (Tettsui Uchi) in Horse Stance (Kiba Dachi)

Same stance position as the previous technique

Turn your head to face 12 o'clock

Bring your Left fist under your Right arm towards the armpit area

Stretch your Right arm and hip forward towards 12 o'clock to give focus and direction for the Hammer fist strike

Strike forward towards 12 o'clock using the side of your Left fist near the little finger. The knuckles facing the ceiling

Pull your Right Fist back to your Right hip, keeping the elbow tight into your side

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Stepping Punch (Oi Zuki Chudan) in Front Stance (Zenkutsu Dachi) KIAI!

As you step forward towards 12 o'clock, keep your Left arm straight, palm facing the floor, to give focus to your punch. Keep your Right fist at your side just on your belt area.

Make sure your shoulders are square i.e. neither one more forward than the other.

Do not step in a straight line as this will make your stance very narrow - step out to the 1.30 clock position

As your Right foot touches the finish position, punch with your Right hand quickly from your hip to finish directly in front of your chest with your arm straight. At the same time bring your Left hand quickly back to your hip - palm facing upward

Make sure your front leg is bent with your knee over your toes, and your back leg is straight and locked

KIAI loudly, and tense all your body muscles for a brief moment on the completion of the move

Crescent Kick (Mikazuki Geri)

Swing your Right foot around in a wide arc towards 6 o'clock, striking with the sole or ball of your foot

Bring both arms up and around towards your Right side in preparation for the next technique

Breathe in through your nose

Double Forearm Block (Doji Uke) in Horse Stance (Kiba Dachi)

Step down from the kick into Horse stance facing towards 3 o'clock

Keep looking towards 6 o'clock

As you feet land in the correct stance position, swing both forearms around in front of you towards 3 o'clock

Your fists should finish in line with, and no higher than your shoulders, knuckles facing away from you

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Hip Block (Koshi Gamae) in Horse Stance (Kiba Dachi)

Same stance position as the previous technique

Bring your Left fist back to your Left hip, knuckles facing towards the floor

Pull your elbow back

Pull your Right fist back quickly to your Left hip, resting on the top of your Left fist. The thumb side of your Right fist will be facing the ceiling

Keep looking towards 6 o'clock

Quick partial breathe out and follow immediately onto the next move

Double Punch (Sokumen Morote Zuki) in Horse Stance (Kiba Dachi)

Same stance as the previous technique

Punch with your Right fist towards 6 o'clock

The arm should be straight and horizontal

Perform a hook punch with the Left arm from the Left hip, also towards 6 o'clock

The Left elbow will be bent to about 130 degrees and finish slightly lower than the Right arm

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Crescent Kick (Mikazuki Geri)

Swing your Left foot around in a wide arc towards 6 o'clock, striking with the sole or ball of your foot

Bring both arms up and around towards your Left side in preparation for the next technique

Breathe in through your nose

Double Forearm Block (Doji Uke) in Horse Stance (Kiba Dachi)

Step down from the kick into Horse stance facing towards 9 o'clock

Keep looking towards 6 o'clock

As you feet land in the correct stance position, swing both forearms around in front of you towards 9 o'clock

Your fists should finish in line with, and no higher than your shoulders, knuckles facing away from you

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Hip Block (Koshi Gamae) in Horse Stance (Kiba Dachi)

Same stance position as the previous technique

Bring your Right fist back to your Right hip, knuckles facing towards the floor

Pull your elbow back

Pull your Left fist back quickly to your Right hip, resting on the top of your Right fist. The thumb side of your Left fist will be facing the ceiling

Keep looking towards 6 o'clock

Quick partial breathe out and follow immediately onto the next move

Double Punch (Sokumen Morote Zuki) in Horse Stance (Kiba Dachi)

Same stance as the previous technique

Punch with your Left fist towards 6 o'clock

The arm should be straight and horizontal

Perform a hook punch with the Right arm from the Right hip, also towards 6 o'clock

The Right elbow will be bent to about 130 degrees and finish slightly lower than the Left arm

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Crescent Kick (Mikazuki Geri)

Swing your Right foot around in a wide arc towards 6 o'clock, striking with the sole or ball of your foot

Bring both arms up and around towards your Right side in preparation for the next technique

Breathe in through your nose

Double Forearm Block (Doji Uke) in Horse Stance (Kiba Dachi)

Step down from the kick into Horse stance facing towards 3 o'clock

Keep looking towards 6 o'clock

As you feet land in the correct stance position, swing both forearms around in front of you towards 3 o'clock

Your fists should finish in line with, and no higher than your shoulders, knuckles facing away from you

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Hip Block (Koshi Gamae) in Horse Stance (Kiba Dachi)

Same stance position as the previous technique

Bring your Left fist back to your Left hip, knuckles facing towards the floor

Pull your elbow back

Pull your Right fist back quickly to your Left hip, resting on the top of your Left fist. The thumb side of your Right fist will be facing the ceiling

Keep looking towards 6 o'clock

Quick partial breathe out and follow immediately onto the next move

Double Punch (Sokumen Morote Zuki) in Horse Stance (Kiba Dachi)

Same stance as the previous technique

Punch with your Right fist towards 6 o'clock

The arm should be straight and horizontal

Perform a hook punch with the Left arm from the Left hip, also towards 6 o'clock

The Left elbow will be bent to about 130 degrees and finish slightly lower than the Right arm

Breathe out completely and tense all your body muscles for a brief moment on the completion of the move

Mid Position Move into Cat Stance (Neko Ashi Dachi)

Bring your Left foot in towards your Right foot. It should finish about 12 inches in front of your Right foot, facing towards the 10.30 clock position in Neko Ashi Dachi

At the same time as you are drawing your Left foot in, turn your body around in an anticlockwise direction until you are facing towards 10.30

Bring your Right open hand up to head height - arm extended - palm facing away from you

Bring your Left open hand back towards the front of your Left hip - palm facing away from you

This is a medium speed move (2 -3 seconds)

Breathe in through your nose

Leg Sweep (Ura Ashigake) and Palm Block (Doji Uke)

Slide your Left foot forward across the floor towards the 10.30 clock position

When you have reached as far as you can with your foot, make a small arc at the top of the reach with the ball of your foot and then draw it back it back in towards you

As your foot is moving forward, reach out with your open Left hand towards 10.30 - palm facing away from you. When your arm is fully extended, make a small arc with your hand, similar to the above foot diagram and then bring your hand back in towards you

Your hand and foot should travel out and back in at the same time

To gain the maximum distance with your foot you will need to bend your Right knee, lower your upper body towards the floor, and transfer nearly all of your body weight over your Right leg

Keep your Right open hand near your Right hip

This move is medium speed (2-3 seconds)

Breathe out through your mouth as you perform the technique

Augmented Trapping Technique (Morote Hiki Otoshi) in Cat Stance (Neko Ashi Dachi)

Pull your Left foot back into your Right foot finishing in Cat Stance facing towards 10.30

Bring your Left open hand back to just in front of your waist - palm facing towards your Right

Push forward with your Right open hand from your Right hip - palm facing towards the Left

Your Right hand will finish just under your Left hand

This move and the previous move are done as one continuous technique

Side of foot Sweep (Yoko Sashi Ashi)

Look towards the 1.30 clock position

Keep your hands in the same position as the end of the previous technique

Step towards 1.30 with your Left foot

Breathe in through your nose

Leg Sweep (Ura Ashigake) and Palm Block (Doji Uke)

Slide your Right foot forward across the floor towards the 1.30 clock position

When you have reached as far as you can with your foot, make a small arc at the top of the reach with the ball of your foot and then draw it back it back in towards you

As your foot is moving forward, reach out with your open Right hand towards 1.30 - palm facing away from you. When your arm is fully extended, make a small arc with your hand, similar to the above foot diagram and then bring your hand back in towards you

Your hand and foot should travel out and back in at the same time

To gain the maximum distance with your foot you will need to bend your Left knee, lower your upper body towards the floor, and transfer nearly all of your body weight over your Left leg

Keep your Left open hand near your Left hip

This move is medium speed (2-3 seconds)

Breathe out through your mouth as you perform the technique

Augmented Trapping Technique (Morote Hiki Otoshi) in Cat Stance (Neko Ashi Dachi)

Pull your Right foot back into your Left foot finishing in Cat Stance facing towards 1.30

Bring your Right open hand back to just in front of your waist - palm facing towards your Left

Push forward with your Left open hand from your Left hip - palm facing towards the Right

Your Left hand will finish just under your Right hand

This move and the previous move are done as one continuous technique

Yamae

Turn slightly to face 12 o'clock

Bring your Right foot in next to your left foot - feet together

Change your hands over so your Left open hand is above your Right open hand

Your hands should be at waist height, fingers pointing away from you

Your arms should be straight and at a 45 degree angle towards the floor

Breathing should be relaxed and regular