12 Shinkyaku undō¶
Name¶
Romaji:
Shinkyaku undō
Japanese:
前開脚運動
English:
Side stretch with leg rotation
Romaji instructions¶
Hai, shinkyaku desu.
(Side stretch.)
Ichi, ni, san.
(One, two, three.)
Ni, ni, san.
(Two, two, three.)
San, ni, san.
(Three, two, three.)
Shi, ni, san.
(Four, two, three.)
Hantai.
(Opposite side.)
Ichi, ni, san.
Ni, ni, san.
San, ni, san.
Shi, ni, san.
Count¶
Ichi, ni, san
Ni, ni, san
San, ni, san
Shi, ni, san
(Repeated on opposite side)
Description¶
The practitioner stands with a wide stance and lowers the body toward one side, bending one leg while extending the other.
On the extended leg, the foot is rotated through three positions:
- Sokuto – outer edge of the foot
- Teisoku – sole of the foot
- Kakato – heel with toes lifted
Each position is held for three counts while the hips remain low.
The sequence is then repeated on the opposite side.
Purpose¶
- increase hip and inner thigh flexibility
- prepare for high kicks
- develop control in low positions
- improve lateral stability
Key technical points¶
- keep hips low
- clear foot transitions
- control in each position
- stable upper body
Comment¶
This exercise introduces dynamic lateral stretching and links foot positions with hip mobility in Kyokushin training.