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14 Zengo kaikyaku undō

Name

Romaji:
Zengo kaikyaku undō

Japanese:
前後開脚運動

English:
Seated split – right, left and center

Romaji instructions

Hai, kaikyaku desu.
(Split position.)

Migi e muite.
(Turn to the right.)

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One, two, three, four, five, six, seven, eight, nine, ten.)

Hantai.
(Opposite side.)

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One, two, three, four, five, six, seven, eight, nine, ten.)

Shomen.
(Forward/center.)

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju.
(One, two, three, four, five, six, seven, eight, nine, ten.)

Count

Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju
Shomen
Ichi, ni, san, shi, go, roku, shichi, hachi, kyu, ju

Description

The practitioner sits in a wide split position with the legs extended and active.

The exercise is performed in three directions: 1. Lean forward over the right leg
2. Repeat over the left leg (hantai)
3. Lean forward between the legs (shomen)

Each position is held and gradually deepened during the count.

Purpose

  • increase hip mobility
  • stretch adductors and hamstrings
  • improve flexibility in the groin
  • prepare for high kicks and wide stances

Key technical points

  • keep legs straight
  • active foot position
  • hinge from the hips
  • controlled progression

Comment

This exercise deepens flexibility and marks the transition from dynamic to static stretching in Jumbi Undō.