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Sayu-Undo (Aikido Side-to-Side Exercise)

BeginnerMobilityTier T1

Aim: easy hip, trunk and arm movement. Good for: Warm-up for the hips and trunk; Gentle side-to-side movement; Rest day mobility.

Targets: Hip
Warm-upMobilityBeginners

When to use

This is for most people who want a gentle standing warm-up. Use it at the start of a session or as a cooldown. The goal is easy hip, trunk and arm movement.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand in the natural stance.
  • Swing the hips and arms to one side.
  1. She stands on the mat in the natural stance, the arms hanging easy, the hips centred, ready to swing.

    Step 1 of 5

    Stand tall with your arms hanging easy. Keep your hips centred.

  2. She swings her hips to one side as the arms swing in rhythm to the same side, the body carrying laterally.

    Step 2 of 5

    Swing your hips to one side. Let your arms swing to the same side.

  3. She carries the swing through centre to the other side, the hips and arms continuing in rhythm to the opposite side.

    Step 3 of 5

    Carry the swing through the middle to the other side. Let your hips and arms follow.

  4. She swings back toward centre, the hips and arms carrying through the middle, ready to swing the other way.

    Step 4 of 5

    Swing back toward the middle. Get ready to swing the other way.

  5. She stands on the mat in the natural stance, the arms hanging easy, the hips centred, ready to swing.

    Step 5 of 5

    Return to standing tall with your arms easy. Keep your hips centred.

Form Cues

  • Move in a steady rhythm
  • Keep your feet planted
  • Keep your arms loose
  • Keep your knees soft

Common Mistakes to Avoid

  • Swinging too far
  • Locking the knees
  • Moving too fast
  • Leaning forward

Safety Information

Move within a comfortable range if you have balance concerns.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.