Sample ITP Kata exercises

Balance & Centre--GRACE
Stand in an upright stance, without shoes, feet shoulder-width apart, eyes open and soft. Spend a few seconds on each letter of the word:
• G-ground
• R-relax
• A-aware
• C-centre
• E-energise

Articulation
Shoulder rotation, 4 forward, 4 back
Head rotation, 4 each of 3 variations
Arm swing, 12
Pelvic rotation, 4 left, 4 right
Knee rotation, 4 left, 4 right
Mini-Yoga
Sun salutation, 2
Spinal twist (left & right)
Practise ITP Kata protocol completely instead of doing isolated sections of it.