In Aikido, Suwari Waza refers to “seated techniques.” During this practice, both the attacker and the defender perform techniques while sitting on their knees.
This training style mimics a traditional Japanese setting where people spent much of their time sitting on straw mats (tatami).
How You Move
Since you cannot use your feet to walk normally, you use a special movement called Shikko (knee walking):
- Keep Your Back Straight: You maintain an upright posture to keep your balance.
- Use Your Toes: You tuck your toes under your feet to provide power and stability.
- Shuffle the Knees: You move forward by swinging one knee in front of the other in a circular motion.
- Drive from the Hips: You use your core muscles rather than your leg muscles to generate force.
Why We Practice Seated
Even though modern students don’t spend their days sitting on the floor, Suwari Waza remains a vital part of Aikido for several reasons:
- Stronger Hips: It builds incredible strength and flexibility in your hips, lower back, and legs.
- Better Balance: Without your full height to stabilize you, you must learn to find your “center” and stay balanced at all times.
- Focus on the Core: Because you cannot “cheat” by using long steps, you must learn to move your entire body as one single unit.
- Close Range: It teaches you how to defend yourself when an attacker is very close to you.
Common Techniques
Almost any standing move has a seated version. You will often practice:
- Ikkyo: Pinning the attacker while seated.
- Kokyuho: A seated breath-power exercise where you unbalance your partner using your posture and timing.
Training Tip: Beginners should take it slow. Moving on your knees can be tough at first, so focus on keeping your weight “heavy” and your shoulders relaxed to avoid straining your joints.