RELAX TAISO (Oneness Rhythm Exercise)

Tohei Sensei has developed Relax Taiso as a combination of Toitsu Taiso and Aiki taiso, (including some, but not all of the elements of both) but with a new emphasis on rhythm and a deeper level of relaxation in movement. He has even had music composed to accompany and guide the movements. However, if the music is not available, then the set may be performed to the count of 1 through 8, as detailed below:

1. Bounce hands - warm up 1 eight count
   Let hands bounce up and down off thighs. Do not raise hands but let them
   come up.
2. Sayu Udefuri Undo - swinging the arms left and right 2 eight counts
   Hands first to the left. Body shuffles with the hands. Eyes and one?point focus to the
   right. Important: Do not stand in one place, but move from side to side doing the
   exercise with a relaxed feeling.
3. Sayu Jotai Shincho Undo - stretching upper body left and right 2 eight counts The left hand goes over the head and bounces twice while the right hand is placed on the right thigh. The body first moves towards the left. Feet should always draw together. Since the right foot draws in upon completion, do not put the heel down. Stay on the ball of the right foot. Note: On any of these exercises where the feet move from side to side, this procedure should be followed.
4. Zengo Jotai Shincho Undo - stretching upper body forward and back 2 eight counts Use the right hand to lightly clasp the left hand. Clasp in the area of the fingers and not across the knuckles or wrists. Swing clasped hands down between legs two counts then up slightly behind head for two counts, look up at about 45 degrees.
5. Kenko-kotsu ShinchoUndo - stretching the shoulder blades 2 eight counts Keep hands clasped as in exercise #4, with right hand clasping left. This exercise, as in #2 and #3, is done with a turning step. First, move to the left, throwing the left elbow behind you. Then, switch to the right elbow and step to the right. Eyes focus to the opposite direction of the step.
6. Zengo Kubi Suji Shincho - stretching the neck back and forward 2 eight counts Looking up and down, use the exact motion of exercise #l. First two movements, look down as you bounce downward with hands and hips concentrate on the chin for downward movements. Second two movements, leave the chin behind and look upward as you bounce this time concentrate on the hinge of your jaw.
7. Sayu Kubi Suji Shincho Undo - tilting neck left and right 2 eight counts Continuing to use exercise #1, as you bounce downwards let your head drop downwards/sideways. First to the left for two movements, then to the right.
8. Sayu Muki Undo - stretching the neck - left and right 2 eight counts With hands on hips, swing face to the left for two movements, then two to the right. Return to center on each count.
9. Ryo Ashi Kusshin Undo - bending and flexing knees and ankles 2 eight counts With hands lightly on hips, the knees bent slightly for two counts, then rise on toes for two counts.
10. Sayu Kyakubu Shincho Undo - stretching knees left and right 2 eight counts With hands lightly on hips, move to the left with toes of right foot pointing up while counting 1-2-3-4. Then hop/shift to the right while pointing left toes upward and again counting 1-2-3-4.
11. Nikyo Undo - nikyo wrist stretch with bounce 2 eight counts Stepping to the left, stretch left hand in nikyo exercise with each step. Make a small circle while stepping four times and returning to forward position. Switch to right hand and now step in a clockwise circle for four steps and again returning to the forward position.
12. Kotegaeshi Undo - kotegaeshi stretch with steps 2 eight counts Like #11, let the hands bounce up and down while stepping. Starting with left hand, step forward with right foot, then follow with left, step back with left, then follow with right - each step coincides with downward movement of wrist stretch. Next, stretch right wrist - footwork remains the same for both left and right hands.
13. Udemawashi Undo - swinging arms 2 eight counts Start with left hand held over head. Drop left hand while letting it complete a circle and return to overhead, flexing knees each time. Do four counts forward on the left, then four for the right. Repeat. Next, both hands circle forward for four counts and then backward for four. Repeat.
14. Funekogi Undo - modified rowing exercise 2 eight counts Looking straight forward, step forward 45 degrees off line with the left foot and extend both hands forward for two counts, then both hands back for two without stepping. Repeat. At the end of the second repetition, withdraw left foot so you are again facing forward. Then, step to the right and do the same as the left side. After the second repetition, return to center again.
15. Sayu Ude- Mawashi Undo - swinging arms in circular motion 2 eight counts Stepping to left, circle both arms in two complete circles to left ending with left hand over head and pointing right; right hand stops about one point, and eyes look right. Arm circles are coordinated with the count. Feet shuffle to the left, ending with the right foot drawn in, heel up and weight on the ball. Now repeat the process with two udemawashi circles with steps to the right. Now, the right hand finishes over head pointing to the left and the left foot is drawn in with weight on the ball.
16. Tekubi-Shindo Undo - shaking wrists and hands vigorously 1 eight count Do the first four with the rhythm and downward motion of the count. The final four wrist shakes should be twice as fast as the count, slowly stopping with 7 & 8.