01 Ashi no yubi undō¶
Name¶
Romaji:
Ashi no yubi undō
Japanese:
足の指運動
English:
Toe movement
Romaji instructions¶
Hai, ashi no yubi undō.
(Toe movement.)
Hai, ashi no yubi o ugokashite kudasai.
(Move the toes.)
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
(One, two, three, four, five, six, seven, eight, nine, ten.)
Count¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner stands in the starting position for Jumbi Undō with an upright posture and hands holding the sides of the belt. The feet are slightly apart with body weight evenly distributed.
The movement is performed simultaneously with both feet and alternates between two positions:
- The big toe is lifted while the other toes remain pressed against the floor
- The four smaller toes are lifted while the big toe remains in contact with the floor
The movement is performed rhythmically with the count while maintaining a stable body position.
Purpose¶
- activate the small muscles of the foot
- improve neuromuscular control of the toes
- increase joint mobility in the foot
- strengthen foot stability
- prepare the lower limbs for load-bearing
Key technical points¶
- isolate movement to the toes
- maintain stable posture
- keep weight evenly distributed
- move with control
Comment¶
This exercise represents the initial activation of the body’s support structure and precedes ankle, knee, and hip mobilization in Jumbi Undō.