Ashi no yubi kaeshi (hantai)
Jumbi Undō 26¶
1. Name of exercise¶
Hiza o motte oshisage undō
(Seated knee press / hip stretch)
2. Romaji instruction¶
Ashi o hikitsukete.
Hiza o motte.
Shita ni oshite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Jū wa kiai.
3. Translation¶
Pull the leg in.
Hold the knee.
Press downward.
One, two, three, four, five, six, seven, eight, nine, ten.
Ten with kiai.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
(Jū with kiai)
5. Short description¶
The practitioner remains seated. The right leg is extended forward, while the left leg is pulled in toward the body.
The foot is placed close to the body so that the knee points upward or slightly outward depending on flexibility. The knee (hiza) is held with the hands.
Following the count, the knee is pressed downward toward the floor in a controlled manner.
Each count corresponds to one press.
On the tenth repetition, slightly increased pressure is applied together with a kiai.
After completing the series, the exercise may be repeated with the opposite leg if needed.
6. Purpose¶
The exercise aims to:
- increase mobility in the hip and knee joints
- stretch muscles around the hips, glutes, and inner thigh
- improve mobility for kicks and wide stances
- prepare the body for movements requiring greater range of motion
- activate the body through rhythm and a concluding kiai
In Kyokushin training, hip mobility is essential for techniques such as mae geri, mawashi geri, and yoko geri, as well as for stances like kiba dachi and sanchin dachi.
Comments¶
1. Structure
This exercise is the symmetrical counterpart of Jumbi Undō 22, completing the seated knee and hip mobility sequence.