At the core of Uekaha is movement. On this page you will see a sample of our videos showing various movements we are doing. Go to our Youtube channel and subscribe to be kept up to date on all our videos. https://www.youtube.com/channe...

TE WHAKAHĀ MAURITAU

Kia hāneanea tō noho i te papa, ā kia totika to tuarā. Waihotia tō ringa matau i to poho, ā waihotia tō ringa mauī i to puku.
Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.

Whakahā ki roto i tō ihu, ko te tikanga ka whakamakoha i tō puku, heoi anō ka whakamakoha iti iho i to poho. Mahi pēnei…
Breathe in through your nose. The hand on your stomach should rise, however the hand on your chest should move very little. Like this…

Whakahā ki waho i tō waha, kūngia ngātahi ai ngā ua o tō puku-arā to riu ā kia whakapau tō hau.
Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles, that is your core and then exhaust all your breath out

Maumaharatia, ko te tikanga ka whakamakoha tō puku, heoi anō ka whakamakoha iti iho tō poho, mahi pēnei.
Remember the correct way is that your tummy should expand/inflate, like this…

If you find it difficult breathing from your abdomen while sitting up, try lying down and carry on.

KAPU UARUA-BICEP CURLS

E tū, ā kungia tō riu, 
Stand up and engage your core muscles

Tuatahi, whakahā ki roto katahi ka whakahā ki waho ngātahi ai i te whakapiko i ōu tuke, ā hāpaitia ngā maipoto ki ōu pokohiwi   
First breathe in then bend your elbows and lift the barbells towards your shoulders breathing out at the same time

kia tika tonu ōu whatianga ringa i ōu kikowhiti te katoa o te wā
keep your wrists straight with your forearms

ā e noho rānei, whakamahia anō
yes you can sit if you prefer and do this exercise

kia tīmata ko ngā ringa kei raro, ko ngā tuke kia tika tonu ki te tinana
start with the arms down at your sides

I te otinga ko ngā ringa kei raro, ko ngā tuke kia tika tonu anō ki te tuarā 
At the end the arms will be down, elbows should be right in line with the body

Ka mau te wehi!
Awesome!

TE NOHO HĪTENGI

Tuatahi kia tūhāngai ngā waewae ki raro pū i ngā hope, ā whakawhenuahia mā ngā waewae i te papa
First take your feet hip width apart, ground through the feet to the floor.

Kūngia tonu ngā ua o te riu, kia poho kererū, ā titiro whakamua,
Keep the core muscles engaged, broaden the chest and look straight ahead

Katahi kia whakapiko ōu turi ngātahi ai kia noho tō nono ki muri, ki raro
Then bend the knees simultaneously sit your backside back then down to a seated postion,

Hā ki roto breathe in, hā ki waho breathe out -ki roto breathe in, hā ki waho breathe out

Kia tāpiri ai ngā mahi ringaringa – ki mua,
Add the arm movements to the front as you breathe in

KIA TŪPATO:  BE CAUTIOUS

-kaua e hikina ōu rekereke i te papa, whakawhenuahia tonutia ki te papa 
Dont lift your heels off the floor, keep them grounded to the floor

-kaua e whakahake i ōu pokohiwi me tō tuarā, kia poho kererū tonu 
Dont hunch your shoulders & back, keep your chest broad

-kaua e whakatūtata ōu turi, kia tūhāngai tonu ngā turi ki runga pū i ngā waewae
Dont let your knees come together, keep them inline above your feet

-Maumaharatia kia kungia ōu uaua o tō puku, tō riu, te katoa o te wā
Remember to contract your core muscles the whole time

TAU PAE TINANA

Kia tau pae tō tinana i runga i ngā tuke me ngā turi, ko ngā kikowhiti ki te papa
make a plank with your body on the elbows &  knees, forearms to the floor

-Kūngia ngā ua o te puku, kia māia, kia roa tō tinana
draw in the core muscles, make it strong and long

-Whakatika tō tuarā me te kakī
Straighten your spine and neck

-Titiro whakamua, kia aro whakararo tonu
take your gaze forward and down

-kia māori noa te hā
breathe normally.

Kia noho tonu mā ngā hekona 20s mō ngā rauna e toru e whā pea, 
Hold this position for 20seconds x 3-4 rounds

(mēnā kia piki ake, hāpaingia ōu turi. -Maumaharatia, kungia ngā  ua o tō puku te katoa o te wā i te tau pae tinana
If you want to ascend to higher level, lift your knees Remember to contract your core muscles the whole time you of the plank)

Whakatautika waewae kotahi – single leg balance

Kūngia ngā uaua i tō puku, arā tō riu, 
Engage the muscles in your stomach, your core

Whakawhenuahia mā te waewae mauī, hīkina tō rekereke matau, ā waiho ōu matiwae i te papa, heoi anō whakamahia tō waewae mauī hei te kaha tō tū
Ground down through the left foot, lift your right ankle and leave your toes on the ground however use your left leg to stand strong.

āta whakahā – koinei te taumata tuatahi.  Mēnā kei te pīrangi koe ki te piki ake te taumata, nā hāpaingia tō waewae pēnei, kia piki ake anō, kia tāpiri ai ngā mahi ringaringa pēnei...
Breathe slowly, this is level 1.  If you want to lift your level, lift your leg like this, to lift level again you can add the arm work like this...

Titiro ki te taha -titiro whakamua, ā āta whakahā,
Lets look to the side view.  Look straight ahead and breathe slowly

hīkina tō waewae, koropikotia tō turi,
lift your leg, bend your knee

hāpaingia ake anō to waewae,
raise your leg up again

ā kia whakarara ai tō kūhā i te papa,
and align your thigh with the ground

kia tāpiri ai ngā mahi ringaringa
add the arm work

Ko ngā mahi ringaringa whātoroa ōu ringaringa ki ngā taha, whatoroa ki runga i tō upoko rānei
the arms can be stretched out to the sides or above your head.

WHATARA TŌTIKA -KI MUA

E noho i te papa, tūtakina ōu raparapa, ā whakatūtata mai ki tō tinana- kei a koe te korwhiringa pai māu. 
Sit on the floor, bring the soles of your feet to meet together, bring closer to your body- it is up to you to choose the option best for you.

Whakatika tō tuarā, pōkaitia i te hope, katahi ka whakatare ki mua, kia māori noa te hā. Titiro whakararo ki mua i ōu matiwae. Kia māmā ake ka noho tū.
Straighten your back, hinge at the hips  and then lean forward, breathe naturally.  Look down and ahead of your feet.  To make it easier sit up.

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