Manji No Kata, the basic form


Preparation, Nyujo, or entrance. Just before the desired distance, stop, and bow to shomen, (shrine) or the east, then step with the left foot to the throwing position.
1. Stand in shizentai, or natural stance with the heels slightly apart, and the feet open at a 60 deg. angle. The arms hang relaxed down by the sides, and face directly to the front, towards the target. Look at the target in a state of metsuke, which is striking a line from your hara, or abdomen directly to the target. As you strike this line, feel a response from the target, as though the target is informing you of the correct line.
2. Yoi, or ready. Turn the feet inwards, so they are pointing forward, and straighten the arms, holding the fingers together and palms flat to the sides.
3. Manji (a). Raise both arms together, swinging them forward and up in an arc, so they meet palm to palm directly in front of the chest horizontally to the ground, as though making a diving posture with the hands.
4. Manji (b). Slide forward with the left foot along the line, and turn the right foot so it is angled about 60 deg. from the front, until a long but comfortable stance is achieved. As you slide forward, open the arms horizontally backwards, so they are 180 deg. apart to your sides, both at right-angles to the line forward. This is the manji, or swastika shape.
5. Manji (c). Turn on the hips, 90 deg. to the right, while maintaining your gaze on the target, so that the left hand is pointing directly to the target, and the right hand is reaching directly behind you. Both hands remain upright with the palms at right angles to the ground.
6. Shuriken no kamae Raise the right hand by bending at the elbow, bringing it up behind the right ear. The hand and wrist remains straight, and the rest of the body does not move.
7. Te no uchi, or throw. Turn on the hips to face forward, lean forward on the left knee, and cut the right hand downwards and forwards as though it were a sword, straight towards the target.
As the right hand cuts down, the left hand drops to the left side in a natural position.
The hand follows through down next to the left knee,
then returns upwards to the forehead, where it stays for a moment. The right hand remains at the forehead, fingers together pointing upwards, thumb resting on the hairline, while you maintain zanshin, where you feel the result of the throw, but are in a state of readiness.
8. Step back to shizentai, dropping the right arm to its side, and pause for a moment, looking at the target.