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Fundamental Exercises (A): 149 exercises: 1. Parallel Stance Punch (Narani So Jirugi)

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Fundamental Exercises (A): 149 exercises: 1. Parallel Stance Punch (Narani So Jirugi)

Fundamental exercises, also known as fundamental movements, are kicks, punches, blocks, stances, and several other movements used for attacking or defending. They are the basic attacking and defending techniques on which the art of Taekwon-Do is built. To attain perfection, each fundamental exercise has to be constantly repeated along with maintaining the correct stance at all times.

“Fundamental exercises are considered the back bone of Taekwon-Do, for the students can learn a great number of additional movements which are found neither in patterns nor sparrings. […] The student is therefore advised to exercise each fundamental movement correctly and thoroughly one by one before attempting to practise his pattern or sparring.”- Gen. Choi Hong Hi (Vol.6, p.17)

Mastery of fundamental exercises leads to mastery in patterns, sparring and self-defense.

Direction Diagram (Bang Hyang Pyo)

All fundamental exercises are done on the four directions as shown below:

The student is standing on the line AB and facing D.

Fundamental Exercise: Parallel Stance Punch (Narani So Jirugi)

Method of exercise (Yonsup Bop)

—Take a ready posture (junbi jase) of an attention stance.

—At the command of “parallel stance punch ready” (narani so jirugi junbi).
—From the attention stance, move the left foot on the line AB and form a parallel stance, while the left fist extends horizontally to D.

—At the command of “commence” (sijak).
—Maintain the same stance, and with the right fist punch to D.
—Maintain the same stance, and with the left fist punch to D.

—At the command of “stop” (guman).
—Bring the left foot back to a ready posture of an attention stance.

—The punching hand should move inwards at an angle, so that at the moment of impact, the fist attacks the centre of the opponent’s body. This is applicable for a front punch, as in parallel stance punch, sitting stance punch, and walking stance punch.
—At the beginning of the punch, keep both heels slightly off the ground and thereafter perform the punch. At the moment of impact, the heels touch the ground.
—All movements after a command, should be performed in one smooth motion.

Taekwon-Do is a practical art; hence it can be learnt only from an instructor. Words, diagrams and videos can help only as a reference, and they cannot replace an instructor. Expert practical guidance from an instructor is invaluable.

“Certainly the most important asset any training hall can have is a good instructor. There is no substitute for a well-trained, intelligent, perceptive and patient instructor.” – Gen. Choi Hong Hi (Vol.6, p.17).


Choi, H. H. (1985). Encyclopedia of Taekwon-Do (Vols. 1–15). Vienna: International Taekwon-Do Federation.

Also see:

Fundamental Exercises in Taekwon-Do: An introduction
Fundamental Exercises (Part A) in Taekwon-Do: A list of 149 exercises
Fundamental Exercises (Part B) in Taekwon-Do: A list of 218 exercises


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