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Sonobazuki is the most basic punch there is within Karate.
This Japanese writing for Sonoba translates into "on the spot". The Kanji 'Ba' itself means place or location.
You can use several different kind of stances for Sonobazuki. Naihanchi dachi is the standard choice for Wado techniques and internal development.
Of course - other stances can be used. To get the best out of your training, learn the advantages of using each stance.
I would like to share a training method with you, which empasises squeezing the elbow. Have a look at the pictures below, where you can see the transition between the punches clearly. Training-wise, you can actually do the transition, so that you can emphasise squeezing the elbow. I demonstrate this method in the video where I also mention the key points.
When teaching a seminar in 2016 I noticed that many students had the same issue: opening the elbow. To counter that and overwrite that kind of habit I taught this method.
I learned several methods from Nukina sensei back in 2006? This is footage from me practising those methods in my Dojo in 2010.
Heisoku Dachi is one of those stances that seem to be extremely impractical. It is difficult to imagine how that will help your Karate. This method is one of the ways Heisoku Dachi can be used.