Heels together, toes open at about 45 degrees. This stance is used to perform the formal respectful bow.
FEET TOGETHER STANCE (HEISOKU DACHI)
This is usually a transitional stance, although it is used as the ready stance in some kata.
OPEN LEG STANCE (HACHIJI DACHI)
Feet should be shoulder-distance apart: legs straight, but knees in a naturally relaxed position. Used when the call for yoi or ready is given before starting movements in kata, kihon, or kumite.
PARALLEL STANCE (HEIKO DACHI)
The feet are at the shoulder width and their outer edges are parallel. This is a common transitional stance in many kata.
Side Way High Stance
L STANCE (RENOJI DACHI)
Feet are at the shoulder width. The foot in the front is fully frontal (toes facing forward), the rear foot is turned 90 degrees out, and is positioned in such a way that if the front foot is brought back, its heel will touch the heel of the rear foot. Thus the foot print is shaped like the letter “L”. The weight is kept 70% on the rear foot.
T STANCE (TEIJI DACHI)
Similar to Renoji Dachi, but if the front foot is brought back, its heel will touch the middle of the rear foot, and thus the foot print is shaped like the letter T.
Middle Height High Stance
HOURGLASS STANCE (SANCHIN DACHI)
This is a stance of inside tension; meaning the knees is pushed inwards. Stand in Heiko Dachi, the feet one hip-width apart, turning the feet slightly inwards. Move the left foot forward, so that the heel is online with the toe of your right foot. Keep knees slightly bent. Tense the inner thigh, and pull up through the hips. This stance is found in Nijushiho.
HALF-MOON STANCE (HANGETSU DACHI)
The feet are virtually screwed into the ground, creating great stability, which is good for sideways thrusts. The foot position is similar to Fudo Dachi, and the leg position is similar to Zenkutsu Dachi, but the stance is shorter in length. It is a stance of internal tension, as opposed to Kiba Dachi, which has outer stance tension. The tension in this stance comes from the inner thigh. This is the key stance in the self-named kata Hangetsu.
CROSSED FEET STANCE (KOSA DACHI)
The stance involves crossing the feet, pushing the knees tightly together, and one behind the other. This gives increased support and stability to the front leg. Put the left foot behind the right, but keep the left heel raised off the floor. Bend the knees and keep the back straight. This is found in Heian Godan, Jion and Empi kata.
Low Front Stance
FORWARD STANCE (ZENKUTSU DACHI)
Shoulders and hips turned slightly to the side, front foot facing forward, back foot at 45 degrees for beginners or facing forward for advance students, feet at two shoulder widths by one shoulder width apart, with arm straight, the leading fist faces downward over the leading knee, opposite fist is chambered, body straight, front leg bent at the knee, rear leg straight, and weight distribution is 60% at the front and 40% at the back. This is the first major stance that is learnt in basic training.
HORSE RIDE STANCE (KIBA DACHI)
Shoulder and hips square-on to the front, feet parallel and two shoulder widths apart, knees facing forward, back straight, feet facing forward, shin as upright as possible, hips lowered into seated position, and equal weight distribution. It is used to strong sideways techniques such as the Uraken Uchi (Back Fist Strike) and Kage Zuki (Hook Punch).
CAT STANCE (NEKO ASHI DACHI)
Shoulders and hips turned side-on, front hand should be raised to shoulder height, heel on front foot raised, only the ball of the foot of the front leg is touching the ground, hips lowered, opposite hand is chambered, feet is more than a width of a shoulder apart, and weight distribution is 90% at the back and 10% at the front. It is good for fast forward movements like Shuto Uchi (Knife Hand Strike) and Mae Geri (Frontal Kick). It demonstrates the importance of good body-balance and weight-shifting, in order to produce power and speed.
Low Side Way Stance
BACK STANCE (KOKUTSU DACHI)
Feet in a line, back knee and back foot at 90 degree angle, body is turned side-on to one shoulder look, with leading arm slightly bent, the palm is facing outwards to protect the face, opposite fist is chambered, feet two shoulder widths apart, body upright, back leg bent at a slightly greater angle than the front, and weight distribution is 70% at the back and 30 % at the front. This is a defensive position in which the direction of potential thrust is primarily to the front.
ROOTED STANCE (FUDO DACHI)
Stand in Zenkutsu Dachi, keeping the upper body and feet in the same position, move into Kiba Dachi (this will be at an angle). Finally move your hips and center of gravity nearer the front leg. This is the principal stance practiced in Sochin. The name itself explains the strength and stability that is given when standing in this position. It can be used for blocking and counter-attacking.