The opening move is a box strike into cat stance 90 ° to the left. Here, the dropping of my body into cat stance, along with the sudden turn, propels my arms into place. Note my form. My front leg is just barely touching the floor. Only my big toe is preventing a very nasty kick. And, my arms visually form three sides of a rectangular box. Everything is expanded, here. So, the next move must be a contraction.

Then punch with your left hand. Do it by expanding all those muscle that where contracted in the last motion. You should end up with the right arm drawn back at your side just under the ribs. Your left arm extends out to punch. Notice how I turn my hips during these first three moves to aid the expanding and contracting and to add power into my strikes.

This move is capable of dropping people twice your size. To perform it, bring your arms inward until they cross. But, don't just use your arm muscles. Drop your weight, contract your pectoral muscles and pull them thighs toward each other. Notice the exaggerated position of my lower body. This image clearly show that I got the power for this strike from my legs. That is exactly the way it should be.

Now, draw your right foot back to your left foot, your right hand to your left into a stacked position and, turn your head left all while shift your body mass upward. This is a motion that must be done assertively. However, you will most often see it performed passively. That is fine if their application require a passive strike. However, I know of none. Further, it just looks better when done this way.

This next move is tricky. You want to drop your right leg down and turn 180 ° into a front stance striking with a knife hand. Dropping is the key to power here. Watch the video close and notice how much I drop. Note, the left arm is bent at 45 ° the right is on the solar plexus. Both hands form the knife hand and the right wrist is straight, like the left. The hips are back 45 ° .

One good chop deserves another. So, repeat the last move, only on the other side, by stepping forward into front stance and chopping with the left hand. Watch your form. All the same points apply.

Now, turn 225 ° left strike with a knife hand. Be sure that this knife hand is powered with the turning of your body. Watch your form.

Turn right 90 ° and strike with a knife hand. This time the hips an hand move in the same direction to create the power.

This move finishes with the hips facing 45 ° left, the right arm in outside strike and the left arm drawn to your side. However, getting there requires some extra moves. From the last knife hand, pull your left foot back to your right foot while drawing your elbows in towards each other. Then, step forward into front stance 22.5 ° to the left (you should be steping in the direction that the kata started from). Don't hold the front stance for any length of time. Instead, pull the left leg back and turn the hips 45 ° to the left and perform an outside strike. Your stance should feel a little awkward but you groin should feel well protected by your thighs.

Land forward into a front stance and reverse punch. Hips should be square.

Release the tension in your stance by letting your left leg fly forward into a front snap kick.

Step forward and 45 ° left and do an augmented strike. Your hips should be back 45 ° . Your left hand should be by the right elbow and your right arm is bent 90 ° and forward.

Step forward into front stance and perform rising strike. Hips are back. Left arm is at the side. Right wrist is about one fist away from you forehead.

Step forward into front stance and perform rising strike. Hips are back. Right arm is at the side. left wrist is about one fist away from you forehead. And, you are done. That your bow of respect and do it another 10,000 times.