The Hawk Dance Takes Flight

PUBLISHED 18 SEPT 2026

Bujinkan practitioners embrace a demanding new conditioning challenge

A new training trend is taking flight across the online Bujinkan community – and it is proving that sometimes the simplest exercises can be among the toughest.

Known as Taka no Mai, or the “Dance of the Hawk”, the movement is a demanding leg-conditioning exercise being shared by Bujinkan clubs and practitioners online. The exercise sees the practitioner sink into a deep stance before slowly shifting their weight from one leg to the other, maintaining the low position throughout.

As the weight transfers, the arms alternate into a position reminiscent of Ichimonji no Kata, creating a movement that combines lower-body strength, balance, flexibility and coordination.

Among those taking up the challenge was Hirameki Dojo, which shared its own Taka no Mai video on Instagram. The dojo described the movement as something that can be performed in numerous ways, while developing “tendon strength and resilience” alongside flexibility in the joints and muscles.

But while the movement might look deceptively straightforward, it is not something to rush.

Hirameki Dojo recommends performing Taka no Mai slowly, particularly when first learning the exercise, with careful attention paid to the ankles and knees. The deep stance places considerable demands on the lower body, making gradual progression important.

The dojo also points out that variations of similar movements can be found within the basic training of kenjutsu, naginatajutsu and other traditional Japanese weapon arts, although the positioning and movement of the feet, knees and legs can differ.