For our online dojo members, there is a full instructional video at the bottom of this article and a sample clip for non dojo members..
When someone first starts karate, shomen and hanmi are explained early on. My karate instructor always explained hanmi and shomen as, Hanmi = side facing and Shomen = Square facing
Some karate Sensei vary in the way they practice shomen and hanmi, so i can only explain the way i practice, so please, if you are new to karate, ask your sensei for an explanation of shomen and hanmi.
Initially, a beginner to karate will be told that hanmi (side facing), is used for the basic blocks and kizami zuki (jab punch) in front stance and shomen (square facing), is used for the two basic punches oi zuki (stepping punch) and gyaku zuki (reverse punch).
In a moment, I will explain a simple but effective exercise, but another great way to practice shomen and hanmi is by practicing the first shotokan karate kata, which is known by two names, Kihon kata or Taikyoku Shodan.
This karate kata only has two karate moves throughout the kata, they are oi zuki (stepping punch) and gedan barai (downward block). Both of these karate techniques are in zenkutsu dachi (front stance).
For all the oi zuki techniques, the body and hips are in the shomen or square facing position. For all the gedan barai techniques, the body and hips are in the hanmi or side facing position.
Shomen Hanmi Karate Exercise
First a basic explanation of this karate exercise, then a more detailed look at this important topic. We are going to use two basic shotokan karate techniques. Gedanbarai (downward block) and gyaku zuki (reverse punch).
1. Start with left leg in front, gedanbarai in zenkutsu dachi. Make sure the right hip and side of the body, are pulled back into the hanmi position.
2. Now deliver a right side gyaku zuki (reverse punch), make sure you finish in the shomen position, try not to over reach with the punching arm.
3. Whilst keeping the body square, lift the left fist to the right shoulder and perform a left arm gedan barai (downward block). As you block, pull the right hikite arm back strongly, use the right arm to pull the body and hips sharply back into the hanmi position, and use the right side of the body and hips, to drive the right arm back and left blocking arm forward.
Hanmi Shomen Advanced Explanation
From the gedan barai position
The body is in the hanmi position, right elbow pulled back and down, shoulders relaxed, right side of the body and hip, pulled back and down slightly.
Start the gyaku zuki (reverse punch) from the back leg, drive from the floor, then drive the right side of the body and hip, around and forward. Many karateka rotate the body around, but not forward, the hips and body must travel forward and around, or the reverse punch will be weak. Pull the left hikite arm back strongly.
On completion of the reverse punch, kime (focus) strongly for a split second, with a strong feeling on the inside of the left thigh. This squeezing of the left inside thigh, may cause the left knee to come in slightly (see picture), this is ok, just try not to let the knee collapse completely inwards. The feeling should be that the inside of both thighs are pushing towards each other.
Kime! Be sure to focus the mind, body and breathing, exactly at the point of impact.
From the shomen square position, keep the body square, lift the left fist to the right shoulder in preparation for the gedan barai. Now as you perform the gedanbarai, pull the whole right side of the body, hip and thigh back, use the right hikite arm strongly, feel like you are pulling the right hip back with your right arm.
Here is a sample video clip, the full video is for our members only and can be found below this clip.

























