The correct posture (Shisei) encompasses both an inner attitude towards the world and one’s partner, and its outward expression (Shizentai).
Shizentai – Natural Posture
Stand upright with relaxed muscle tone and a low centre of gravity. Your feet should be parallel and about shoulder-width apart, your knees should not be fully extended, and your weight should be distributed evenly between both legs.
Your stance should be stable, grounded and open towards the space. Shizentai expresses a neutral, non-directional stance (kamae) towards your partner.
Ma-ai (right spacing)
The dynamic relationship with Uke lies in ‘ma-ai’, which encompasses the distance from one’s partner, the timing of movement and an attentive presence in the situation.
Ma-ai is determined by both the physical situation and ki. In the starting position, ma-ai is the length of Uke’s and Tori’s arms and hands. When Uke and Tori extend their arms and fingers forwards, their fingertips should be able to touch.
Sankaku Waza or Sankaku Tai
The ‘T-position’ in Kamae forms a triangle of force that enables Tori to move in various ways in order to absorb and redirect Uke’s momentum whilst maintaining their own centre. This triangle of force is dynamically oriented towards Uke.
Kamae – stance in relation to one’s partner
In the exercises, the partners take on the roles of Tori and Uke. To execute the techniques, one adopts a dynamic stance in relation to one’s partner and lowers one’s centre of gravity further.
To assume the kamae stance, starting from shizentai, step one foot forward and turn the relevant side towards your partner.
In this position, the back foot is placed at an angle (the so-called ‘T’ position) and you bring the hand on the side facing your partner forwards.
Your body weight is distributed between both feet, and your body is relaxed.
The stance is clearly directed and remains open towards the space. If the partner does the same, two possible stances result:
Ai Hanmi
Starting from Shizentai, both partners step forward with their right foot, or both with their left foot. (point-symmetrical stance)
Gyaku Hanmi
Starting from Shizentai, one partner steps forward with their right foot and the other with their left. (mirror-image stance)
In Aikido, techniques can be performed whilst standing or on one’s knees, resulting in three possible (combat) positions, each of which can be executed in Ai hanmi or Gyaku hanmi.
Tachi Waza
Both partners are standing.
Hanmi Hantachi
One partner (Tori) is kneeling in the seiza position and the other partner (Uke) is standing.
Suwari Waza
Both partners are kneeling in the seiza position.
Hand position
When it comes to hand position, a distinction is made based on height.
Jodan
High hand position.
The hands are above the shoulders.
Chudan
Medium hand position.
The hands are positioned between the navel and the top of the shoulders.
Gedan
Low hand position.
The hands are positioned below the navel.