Stand with your heels together. Knees should be bent and hands a hips. Hold the bokken in your left hand, blade out and down. The handle of the sword should be in front with pommel at your one-point.
Grasp sword handle in the right hand and rotate it forward into a ready position (chudan). Take a half step forward and stand in an extended hanmi.
Advance to meet your opponent. Stop and bow. Squat, drawing sword. Rest tips on the mat, slightly crossed. Rise together. Women should squat with left knee on the ground.
Bring left foot up so that heels touch, raise sword overhed in Jodan. Step forward (stamp foot) on right foot and strike shomenuchi. Keep shoulders back. Grip should be loose but firm. Make a relaxed strike and shout, "Men!".
Starting in chodan no kamae, drop the point of the sword down and to the right. This position is Mu kamae (no stance). Bring sword up and around your head, way in back. Step forward and cut diagonally very low. Cut is made by the bokken, not your arms or shoulders. End with your knee bent, shoulders back, chest open, back straight, and head up. Repeat on the opposite side. Done move up and own, keep hips level. Shoulders should be very loose. Cut is light, effortless using no strength.
Bring sword up over your head and point the tip straight down your back towards the floor. Move from side to side to loosen shoulders and chest.