Saifa                                         

Stances (Dachi): Heisoku Dachi (Feet Together), Shiko Dachi (Sumo Stance), Zenkutsu Dachi (Long Forward Stance), Sanchin Dachi (Pigeon-Toed Stance), Gyaku Neko Ashi Dachi (Reverse Cat Stance), Neko Ashi Dachi (Cat Stance).

Punches/Strikes (Zuki/Uchi): Ura Uchi (Back Fist Strike),  Morote Zuki (Double Punch), Tetsui Uchi (Hammer Fist Strike),  Shita Zuki (Short Punch),  Seiken Zuki.

Blocks (Uke): Teisho Uke (Palm Heel Block), Haito Uke (Ridge Hand Block)

Kicks (Geri):  Mae Geri (Front Kick)

Start in Heiko Dachi, bow.

Ichi.     Step the right foot forward two shoulder widths, turning to face the left, drag the left foot up into Heisoku Dachi, place the right fist on the right hip, palm facing left. Left hand open with the palm against the front of the right fist.

Ni.      Look to the right and pull both hands onto the left hip, rotating the right fist so the palm is facing down. Step the left foot back into Shiko Dachi. The left hand sweeps back and up, then does a descending Teisho Uke finishing next to the right elbow. Right Ura Uchi while left hand retracts back to the Middle of the Chest, fingers pointing up and the palm facing right.

San.    Step the left foot forward two shoulder widths, turning to face the right, drag the right foot up into Heisoku Dachi, place the left fist on left hip, palm facing right. Right hand open with the palm against the front of the left fist.

Shi.     Look to the left and pull both hands onto the right hip, rotating the left fist so palm is facing down. Step the right foot back into Shiko Dachi. The right hand sweeps back and up, then does a descending Teisho Uke finishing next to the left elbow. Left Ura Uchi while right hand retracts back to the Middle of the Chest, fingers pointing up and the palm facing left.

Go.     Step the right foot forward two shoulder widths, turning to face the left, drag the left foot up into Heisoku Dachi, place the right fist on the right hip, palm facing left. Left hand open with the palm against the front of the right fist.

Roku.   Look to the right and pull both hands onto the left hip, rotating the right fist so the palm is facing down. Step the left foot back into Shiko Dachi. The left hand sweeps back and up, then does a descending Teisho Uke finishing next to the right elbow. Right Ura Uchi while left hand retracts back to the Middle of the Chest, fingers pointing up and the palm facing right.

Shichi. Step the left foot up to the right foot into Heisoku Dachi, facing forward. Drop the left hand next to left leg, palm facing backwards. Step the left foot across two shoulder widths to the left and raise the right foot next to left knee, left jodan Haito Uke and right descending Teisho Uke, with the right hand finishing behind your body. Ending up looking to the right.

Hachi.  Look to the front, right Mae Geri, step two shoulder widths to the right and raise the left foot next to the right knee, right jodan Haito Uke and left descending Teisho Uke, with the left hand finishing behind your body. Ending up looking to the left.

Ku.     Look to the front, left Mae Geri, step the left foot back into right foot forward Zenkutsu Dachi, reach forward with the right hand over the left, grab opponents collar and pull both hands back to the hips, then Morote Zuki at shoulder level.

Ju.      Open the left hand, palm facing right. Keep the left hand closed. Perform a Tetsui Uchi in a circular motion with the left fist striking the right palm at the bottom of the circle, gedan level.

Ichi.     Push hands to the left, front foot mawate (turn, front foot steps across, left), halfway through the turn the hands should come to your right hip and at the end of the turn thrust the hands out and grab the opponents’ collar, pull both hands back to hips then Morote Zuki at shoulder level.

Ni.      Open the right hand, palm facing left. Keep the right hand closed. Perform a Tetsui Uchi in a circular motion with the right fist striking the left palm at the bottom of the circle, gedan level.

San.    Raise the right foot to the left knee. Raise the right hand over, behind and round the head, hand open, closing as it goes round the head. The left hand returns to the left hip. Turn 180 to the right and step the right foot down into right foot forward Sanchin Dachi, right jodan Tetsui Uchi. KIAI!

Shi.     Open right hand and turn palm to face upwards, turn palm to face downwards and grab the opponents hair, pull back to the right hip keeping right hand clenched but open and palm facing downwards. Left Shita Zuki.

Go.     Raise the left foot to the right knee. Raise the left fist over, behind and round the head, hand closed as it goes round the head. The right hand returns to the right hip. Turn 180 to the left and step the left foot down into left foot forward Sanchin Dachi, left jodan Tetsui Uchi. KIAI!

Roku.   Open the left hand and turn palm to face upwards, turn the palm to face downwards and grab the opponents hair, pull back to the left hip keeping left hand clenched but open and palm facing downwards. Right Shita Zuki.

Shichi. Step right foot forwards to right foot forward sanchin Dachi turn the right fist so the palm is facing down and extend the right arm. Close the left fist.

Hachi.  Left chudan Seiken Zuki.

Ku.     Look behind you, turn the right foot 180 and open the left hand. Move the left foot round into right foot forward Gyaku Neko Ashi Dachi. As the stance sets bring the left hand forward, palm facing forward, fingers pointing down past the left hip, as it passes the left hip open the right hand and push out with that too, slowly bring the fingers up to point away from you. The hands end up parallel, open with palms facing and the right hand above the left, the distance between them is as if you are grabbing the opponents hair with the right hand and grabbing opponents beard or chin with the left.

Ju.      Extend left foot behind two shoulder widths and drag right foot back into right foot forward Neko Ashi Dachi, pull left hand back to left hip and right hand back to left armpit, both remaining open. Rotate the hands in a small circle, right hand across in front of chest and then down to the right hip, left hand up to left shoulder, push both hands forward with palms facing forward.

Step right foot back to Heiko Dachi, bow.