American Shotokan Karate Federation
American Shotokan
Karate Federation

Heian Shodan

Step Movement Stance Technique Breathing Important Points

1

Ready Exhale
2 Step turning left 90° pivoting on right foot Front Down block w/ left arm Inhale Look first
3 Step forward with right foot Front Lunge punch w/ right hand Exhale Step & punch end at the same time
4 Step turning right 180° pivoting on left foot Front Down block w/ right arm Inhale Look first
5 Quickly pull right foot back & up by left knee, & then step back out with right foot stomp Front Pull arm quickly away to the left in a circular motion & then execute a hammer-fist strike w/ right hand. Exhale Arm & leg should do circular motion at the same time.  Strike with the bottom of the fist
6 Step forward with left foot Front Lunge punch w/ left hand Exhale Step & punch end at the same time
7 Step turning left 90° pivoting on right foot Front Down block w/ left arm Inhale Look first
8 Step forward with right foot Front Rising block w/ right arm Exhale Cover while stepping forward w/ a quick open hand rising block w/ left arm
9 Step forward with left foot Front Rising block w/ left arm Inhale Open right hand at beginning of step
10 Step forward with right foot Front Rising block w/ right arm KIAI!  Open left hand at beginning of step
11 Step turning left 270° pivoting on right foot Front Down block w/ left arm Inhale Look first
12 Step forward with right foot Front Lunge punch w/ right hand Exhale Step & punch end at the same time
13 Step turning right 180° pivoting on left foot Front Down block w/ right arm Inhale Look first
14 Step forward with left foot Front Lunge punch w/ left hand Exhale Step & punch end at the same time
15 Step turning left 90° pivoting on right foot Front Down block w/ left arm Inhale Look first
16 Step forward with right foot Front Lunge punch w/ right hand Exhale Step & punch end at the same time
17 Step forward with left foot Front Lunge punch w/ left hand Inhale/Exhale Step & punch end at the same time
18 Step forward with right foot Front Lunge punch w/ right hand KIAI!  Step & punch end at the same time
19 Step turning left 270° pivoting on right foot Back Knife hand block w/ left arm Inhale Look first
20 Step turning right 45° pivoting on left foot Back Knife hand block w/ right arm Exhale Step & strike end at the same time
21 Step turning right 135° pivoting on left foot Back Knife hand block w/ right arm Inhale Look first
22 Step turning left 45° pivoting on right foot Back Knife hand block w/ left arm Exhale Step & strike end at the same time
23 Step pulling back 45° pivoting on right foot into natural stance Ready Arms back to ready position Inhale/Exhale Maintain focus until movement is completely finished

Rhythm and Timing:

1 – 2 3 –  4 5 – 6 – 7 – 8  – 9 10 – 11 12 – 13 14 – 15 – 16 – 17 18 – 19 20 – 21 22 – 23