Junbi Undo
(Preparatory exercises)

Created by Miyagi Chojun Sensei after extensive research with medical professionals into the workings of the human body, the junbi undo of Goju-Ryu are more than a warm up, truly presenting a way of instilling martial movement and building a robust body of good health. Self-defense relates not just to matters of repelling an opponent, but more so to ensuring we remain active, mentally alert, and energetic throughout the span of our lives to make the most of our time on this planet.

Junbi Undo Dai Ichi

The exercises contained within junbi undo dai ichi loosen the joints of the body, promoting mobility and martial movement. Relating specifically to Karate technique, the various methods gradually raise the heart rate, promote circulation, regulate the breathing, massage the internal organs, and boost the immune system.

Junbi Undo Dai Ni

Becoming something of a rarity in many modern dojo, junbi undo dai ni consists of a number of challenging bodyweight exercises designed to improve flexibility and strengthen the muscles and spirit of the practitioner.

  • Sonkyo squats

  • Cat stretch

  • Reverse cycles

  • Alternate lying leg raises

  • Sit-ups

  • Push-ups

  • Pull-backs

  • Vertical kick-backs

  • Sonkyo hops

Junbi Undo Dai San

Consisting of three breathing exercises, this sequence introduces the concept of hakkei and how to issue power using the entire body and breath. Also contained within the exercises are elements of Kiko (Qigong), the harvesting and circulation of energy in the human body.

Junbi Undo Dai San (1)
Junbi Undo Dai San
(First exercise)
Junbi Undo Dai San (2)
Junbi Undo Dai San
(Second exercise)
Junbi Undo Dai San (3)
Junbi Undo Dai San
(Third exercise)

“No matter how you may excel in the art of Karate, and in your scholastic endeavors,
nothing is more important than your behavior and your humanity as observed in daily life.”