Koshi o orosu – jōtai taoshi undō
Jumbi Undō 15¶
1. Name of exercise¶
Koshi o orosu – jōtai taoshi undō
(Hip-driven movement in seated split stretch)
2. Romaji instruction¶
Hai, koshi o orosu.
Migi kara.
Ichi, ni.
San, shi.
Hidari.
Go, roku.
Shichi, hachi.
Mō ichido.
Ichi, ni.
San, shi.
Go, roku.
Shichi, hachi.
Hai, shōmen ni.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Lower the hips.
Begin from the right.
One, two.
Three, four.
Left side.
Five, six.
Seven, eight.
Once more.
One, two.
Three, four.
Five, six.
Seven, eight.
To the center.
One, two, three, four, five, six, seven, eight, nine, ten.
4. Counting¶
Ichi – Ni
San – Shi
Go – Roku
Shichi – Hachi
(repetition)
Ichi – Ni
San – Shi
Go – Roku
Shichi – Hachi
Shōmen
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner sits on the floor in a wide seated split (kaikyaku) with the legs extended to the sides. The knees remain as straight as possible and the feet stay active.
The hands are placed lightly on the legs or on the floor in front of the body for balance.
The movement is performed by allowing the hips (koshi) to drive the upper body toward one leg.
The sequence begins toward the right side (migi kara). The upper body lowers toward the right leg over two counts (ichi, ni). The movement is then repeated once more on the same side (san, shi).
The body then shifts to the left side, where the same movement is performed twice in succession:
- go, roku
- shichi, hachi
This sequence is repeated once more in the same rhythm.
After the side movements, the command shōmen is given and the upper body moves forward toward the center between the legs for ten counts.
The upper body remains oriented forward and the movement is driven mainly by pelvic shift, not by pulling down with the arms.
With each count the torso gradually lowers toward the floor while the spine stays long and relaxed.
Throughout the exercise the legs remain extended in the split position and the hips continue to sink toward the floor to deepen the stretch.
6. Purpose¶
This exercise develops dynamic flexibility in the hips and inner thighs and improves control in a deep split position.
It:
- increases mobility in the hip joints and pelvis
- stretches the adductors and hamstrings
- improves stability in the kaikyaku position
- trains the ability to initiate movement from the hips (koshi)
In the Kyokushin warm-up structure this exercise functions as a dynamic continuation of the earlier kaikyaku stretching movements.
After the static stretch, a rhythmic side-to-side shift is introduced in which the hips drive the movement, preparing the body for kicks and wide stances where hip mobility and control are essential.
Comments¶
1. Romaji
In many dojo, short commands such as migi kara, hidari, and shōmen are used to direct the movement in stretching exercises.
2. Terminology
The expression koshi o orosu literally means “lower the hips.”
It indicates that the movement should be driven from the pelvis rather than by pulling the body down with the arms.
3. Structure in Jumbi Undō
This exercise functions as a dynamic progression from kaikyaku stretching toward more movement-based flexibility in the hips and groin.