Sayū ashi hiite mae ni taosu
Jumbi Undō 17¶
1. Name of exercise¶
Sayū ashi hiite mae ni taosu
(Forward bend with one leg pulled in)
2. Romaji instruction¶
Migi ashi o hiite.
Tsukene kara motte kite.
Hantai no mune ga tsuku yō ni.
Karada o hinette.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hantai.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Pull in the right leg.
Bring it in from the hip.
Bring the chest toward the opposite leg.
Twist the body.
One, two, three, four, five, six, seven, eight, nine, ten.
Change sides.
One, two, three, four, five, six, seven, eight, nine, ten.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
Hantai
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner sits on the floor with one leg extended forward and the other leg bent inward toward the body.
The exercise begins by pulling in the right leg (migi ashi o hiite) so that the foot is placed close to the hip (tsukene). The other leg remains extended forward with the foot active.
From this position the upper body rotates toward the extended leg while the torso twists from the hips (karada o hinette). The goal is for the chest to approach the thigh of the extended leg.
With each count the upper body moves deeper forward toward the leg. The movement is driven primarily from the hips and torso, not by pulling with the arms.
The stretch is repeated ten times in the same position.
Afterward the command hantai is given and the same movement is performed on the opposite side.
6. Purpose¶
This exercise develops flexibility in the hips, hamstrings, and lower back while also training rotational mobility of the torso.
It:
- stretches the hamstrings and gluteal muscles
- improves mobility in the hip joints and pelvis
- trains rotation in the spine and torso
- develops control in asymmetrical seated positions
Within the Kyokushin warm-up structure this exercise continues the seated forward-bending sequence. By combining forward bending and rotation, mobility is developed in multiple movement planes, which is important for techniques involving hip rotation and body turning.
Comments¶
1. Romaji
The expression ashi o hiite literally means “pull the leg in” and is commonly used in dojo instructions.
2. Terminology
The word tsukene refers to the root of the hip or the point where the leg meets the pelvis.
3. Structure in Jumbi Undō
This exercise introduces rotation in the forward bend, expanding the mobility developed in the previous straight forward stretch.