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10 Koshi mawashi undō

Name

Romaji:
Koshi mawashi undō

Japanese:
腰回し運動

English:
Hip rotation

Romaji instructions

Hai, obi no yoko o motte.
(Hold the belt at the sides.)

Koshi o okiku mawashite.
(Rotate the hips widely.)

Ichi, ni, san, shi, go, roku.
(One, two, three, four, five, six.)

Hantai.
(Opposite direction.)

Ichi, ni, san, shi, go, roku.
(One, two, three, four, five, six.)

Count

Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku

Description

The practitioner stands with the feet slightly wider than shoulder-width apart and holds the belt at the sides.

From this position, the hips are rotated in a large circular motion. The pelvis moves forward, sideways, backward and returns to the starting position in a continuous circle.

The movement is performed six times in one direction and then repeated in the opposite direction.

The knees remain slightly bent and the feet stay grounded.

Purpose

  • increase hip mobility
  • activate core and lower back
  • improve force transfer through the body
  • prepare for kicking and rotational techniques

Key technical points

  • large, controlled circles
  • movement initiated from the pelvis
  • stable upper body
  • consistent rhythm

Comment

This exercise completes the mobilization of the kinetic chain from foot to hip and prepares the body for dynamic techniques.