Pinan SanDan (Peaceful Mind Number Three)
1. From masuba dachi (attention stance), rei (bow), then open to hachiji dachi (ready stance).
2. Drop your weight as you turn the hips 90 degrees to your left, setting into a left shomen neko ashi dachi (left front facing cat stance) while doing a left soto uke (left middle block) (the right hand is pulled back in hikite).
3. Step your right foot to your left foot into a heisoku dachi as you relax your left arm back across your upper chest and your right arm across your lower body and then throw a right soto uke (right middle block)and a left gedan uke (left low block) simultaneously.
4. Let your right arm relax back across your upper chest and your left arm across your lower body and then throw a left soto uke (left middle block) and a right gedan uke (right low block) simultaneously.
5. Drop your weight as you turn the hips 180 degrees to your right, setting into a right shomen neko ashi dachi (right front facing cat stance) while doing a right soto uke (right middle block) (the left hand is pulled back in hikite).
6. Step your left foot to your right foot into a heisoku dachi as you relax your right arm back across your upper chest and your left arm across your lower body and then throw a left soto uke (left middle block) and a right gedan uke (right low block) simultaneously.
7. Let your left arm relax back across your upper chest and your right arm across your lower body and then throw a right soto uke (right middle block) and a left gedan uke (left low block) simultaneously.
8. Drop your weight as you turn the hips 90 degrees to your left, setting into a left shomen neko ashi dachi (left front facing cat stance) while doing a left soto uke (left middle block) (the right hand is pulled back in hikite).
9. Step forward with your right foot into a right junzuki dachi (right front stance) and throw a right yohon nukite (right four finger spear hand) to the solar plexus level (the left hand is pulled back in hikite).
10. Set your left foot over slightly and turn your body 180 degrees to your left into a junzuki no tsukomi dachi (left lunge stance). As you turn let the right arm fall so it ends extended palm up centered on the buttocks.
11. Pull your left foot back behind you turning your body 90 degrees to the left into a shiko dachi (four point stance) and throwing a gedan uke (low block) straight to your left and pulling your right arm into a hikite position as you look to your left.
12. Step forward with your right foot into a right junzuki dachi (right front stance) and throw a right junzuki (right front punch) to the solar plexus level (the left hand is pulled back in hikite).
13. Pivot on your right foot and turn your body to your left 180 degrees as you pull your left foot to your right into masuba dachi (attention stance). As you turn let your fists move to belt level on the sides of your body. You finish with the knuckles, (the face of the fist), of the index and middle fingers, on your belt, palm facing to the rear, with your elbows out to your side and pushing forward slightly.
14. As you set your right foot forward (in line with your left foot), let your right fist roll toward the floor and back on the little finger (ending up as a low hikite, on your belt). Now pivot both feet and twist your body to your left 90 degrees into a shiko dachi (four point stance). As you twist into the shiko dachi let your right arm return to it’s prior position by reversing the motion it made at the beginning of this move (let your fist roll forward and up, to the first two knuckles). Then throw a right gedan uke (right low block) straight to your right side, and then return your hand back to it’s prior position on your belt (by turning the hand, at the extension of the block, counter-clockwise 90 degrees and flexing the bicep, to draw the hand straight to the belt).
15. Pivot on the balls of both feet and turn your body 90 degrees to your right as you let your left fist roll toward the floor and back on the little finger (ending up as a low hikite, on your belt). Step forward with your left foot (in line with your right foot) and pivot both feet and twist your body to your right 90 degrees into a shiko dachi (four point stance). As you twist into the shiko dachi let your left arm return to it’s prior position by reversing the motion it made at the beginning of this move (let your fist roll forward and up, to the first two knuckles). Then throw a left gedan uke (left low block) straight to your left side, and then return your hand back to it’s prior position on your belt (by turning the hand, at the extension of the block, clockwise 90 degrees and flexing the bicep, to draw the hand straight to the belt).
16. Pivot on the balls of both feet and turn your body 90 degrees to your left as you let your right fist roll toward the floor and back on the little finger (ending up as a low hikite, on your belt). Step forward with your right foot (in line with your left foot) and pivot both feet and twist your body to your left 90 degrees into a shiko dachi (four point stance). As you twist into the shiko dachi let your right arm return to it’s prior position by reversing the motion it made at the beginning of this move (let your fist roll forward and up, to the first two knuckles). Then throw a right gedan uke (right low block) straight to your right side (this last block stays extended).
17. Moving right, Step with your left foot into a left junzuki dachi (left front stance) and throw a left junzuki (left front punch).
18. Step your right foot up even with your left foot but shoulder width apart, doing nothing with your arms at this point. Then pivot on the ball of your right foot to your left 180 degrees, setting your left foot into a shiko dachi (four point stance). And finish by pulling your right foot in toward your left foot (stopping in a wide ready stance – hachiji dachi), as you simultaneously pull your left hand back into a hikite and your right arm (remaining in a hikite position) across your body, from the shoulder, throwing a punch back over your left shoulder.
19. Set your right foot to your right into a shiko dachi (four point stance), then pull your left foot in toward your right foot (stopping in a wide ready stance – hachiji dachi), as you simultaneously pull your right arm (remaining in a hikite position) from the shoulder, back into a normal hikite and your left arm (remaining in a hikite position) across your body, from the shoulder, throwing a punch back over your right shoulder.
20. Pull the right foot into a normal hachiji dachi (ready stance) (very small move) and let the arms relax to your sides.
21. Close into masuba dachi (attention stance), then bow.
