Kihon-dachi

1. Shiko-dachi (四股立ち)

Shiko-dachi is the best place to start as it will lead to all the other stances in this set of Kihon stances.

Shiko-dachi develops posture, strength, stability, hip alignment and the ability to lower the body's centre of gravity while remaining relaxed. Many of the principles learnt here transfer directly into Naihanchi-dachi, Seishan-dachi, Zenkutsu-dachi and later movement throughout the Wadō syllabus.

• Keep the spine naturally upright without leaning.
• Allow the hips to settle rather than forcing the knees apart.
• Sink the body through relaxation rather than muscular effort.
• The width should approximately equal the length of Zenkutsu-dachi.
• Feel the weight distributed evenly through both feet.
• Avoid excessive tension in the legs.

2. Zenkutsu-dachi (前屈立ち)

Zenkutsu-dachi is where we first begin to understand movement within stance. While Shiko-dachi develops posture and stability, Zenkutsu-dachi introduces forward movement, weight transfer and coordinated body mechanics.

Zenkutsu-dachi develops balance, posture, body alignment and the ability to move the body's centre of gravity while remaining relaxed. Many of the principles developed here transfer directly into Gyakuzuki-dachi and much of the Kihon syllabus within Wadō-Ryū.

• Keep the spine naturally aligned without leaning.
• Allow the hips to settle naturally rather than holding them rigid.
• Sink the body through relaxation rather than muscular effort, allowing techniques to flow freely.
• The width should be approximately the same as the length of Shiko-dachi.
• Feel the weight distributed evenly through both feet.
• Avoid excessive tension in the legs and shoulders.

Remember: Shiko-dachi and Zenkutsu dachi are not the objective. Like all Kihon stances, they are training tools used to develop posture, balance, body alignment and movement. The aim is not to become static within the stance, but to understand the principles that can later be applied dynamically throughout Wadō-Ryū.