Heian Sandan
Heian Sandan consists of changing blocks from middle level to lower level. Elbow blocks, elbow strikes, backfist, and stomping kick are also emphasized. Also important in this Kata are the use of horse stance, and tai-sabaki or body shifting.
Yoi! You are facing south.
Look east. Step out east, left foot moves, into back stance and execute a middle level inside block (left arm).
Step up bringing right foot to left facing east (Slight bend at the knees). At the same time execute a left arm down block, and a right arm middle level inside block.
Still facing east execute a middle level left arm inside block and a right arm down block simultaneously. (Inside block passes to the outside of the down block. Steps 3 & 4 are executed rapidly)
Look west over right shoulder. Step out west, moving right leg, into back stance, and execute a right arm middle level inside block.
Step up bringing left foot to right facing west (Slight bend at the knees). At the same time execute a right arm down block, and a left arm middle level inside block.
Still facing west execute a middle level right arm inside block and a left arm down block simultaneously. (Inside block passes to the outside of the down block. Steps 6 & 7 are executed rapidly)
Look south. Step out south with left leg into back stance while executing a left arm middle level re-enforced inside block (right fist ends at left elbow).
Step forward into front stance while executing a left hand palm or pressing block and a right arm middle level spear hand strike. (right hand passes over left palm block).
Right hand twists slightly counter clock wise and pulls down to the right hip as left leg steps in a arc (spinning toward your back side) to the west, ending south 180 degrees with left leg forward in horse stance and execute a middle level horizontal strike with left hammer fist. This is all done as one move. (One proposed application for this move is that your opponent has grabbed onto your right wrist. You pull them into you exposing their back and strike to the spin with a horizontal hammer fist.)
Step forward with right leg into front stance and execute a middle level right arm punch. KIAI!!! (10 & 11 are executed quickly with only a very slight pause between moves.)
Left leg steps up to right of right foot as so you can pivot 180 degrees counter clock wise facing north. Fists go to hips just above the belt. (wrists straight) As so right elbow points east and left elbow points west. (Feet together / slight bend at the knees)
Step with right foot north into horse stance while executing a right leg stomping kick. Rotate hips as so the right elbow moves slightly to the west, and then return hips to center as so elbow points north. execute a right arm upper level vertical back fist. (One proposed application for these moves are that you block a middle level punch with your right arm or elbow and strike opponent with a back fist to the bridge of their nose.)
Step with left foot north into horse stance while executing a left leg stomping kick. Rotate hips as so the left elbow moves slightly to the east, and then return hips to center as so elbow points north. execute a right arm upper level vertical back fist.
Step with right foot north into horse stance while executing a right leg stomping kick. Rotate hips as so the right elbow moves slightly to the west, and then return hips to center as so elbow points north. execute a right arm upper level vertical back fist.
Right hand comes from hip and slowly executes a open hand middle level horizontal block (Palm facing west.) At the same time the left hand rotates 180 degrees, staying on the hip as so the elbow points east.
Step forward into front stance with left leg and execute a left arm punch.
Bring right foot to left foot, then to the right (east) and use to pivot 180 degrees counter clock wise. Swinging right foot in a half moon to the east, ending in horse stance facing south. Right hand strikes to rear over left shoulder as left arm executes a elbow strike to the rear on same side (left).
Yoriashi, or shuffle west ( still facing south) while executing a left hand strike to rear over right shoulder and a right hand elbow strike to rear on same side (right). KIAI!!!
Yame... Moving right leg in and crossing left arm over right.
For moves 3 & 4, 6 & 7. The fists in the lower level block and the middle level block should be equal distance from the body. Elbow should not be more than a fists width from the body. The inside block always passes the down block on the outside.
In moves 14, 15, 16, The knee should come to chest level for the stomping kick and shoot straight down aimed towards opponent's shin or foot. Do not turn this into a crescent kick. In the elbow block do not block with the arm only. You should feel the hips, arms and upper body utilized as one mass in this technique. End this move with posture returning to vertical. Do not execute the back fist with your back arced forward as this is incorrect body posture.
In moves 18 & 19, strikes and stopping of leg movement are simultaneous. End in a good horse stance. Back being straight, and toes facing forward. (Low stance, but not so low as you have to raise your center to move.)