Chusoku tsuki dashi
Jumbi Undō 29¶
1. Name of exercise¶
Chūsoku tsukete kakato o motte hara tsukidasu
(Reverse seiza backbend with foot stretch)
2. Romaji instruction¶
Chūsoku o tsukete.
Kakato o motte, gutto.
Hara o tsukidashite.
Ushiro ni taoshite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Place the forefoot on the ground.
Hold the heels, press.
Push the hips forward.
Lean backward.
One, two, three, four, five, six, seven, eight, nine, ten.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner sits in gyaku seiza, with the knees on the floor.
The toes are flexed so that the forefoot (chūsoku) presses into the ground.
The hands reach back and grip the heels (kakato).
From this position, the hips are pushed forward (hara o tsukidasu) while the upper body leans backward into a controlled backbend.
The chest opens and the spine extends. The movement is held or lightly pulsed with the count.
The knees remain grounded and stable throughout.
6. Purpose¶
The exercise aims to:
- stretch the top of the foot and toes
- increase mobility in the ankle and forefoot
- open the hip flexors and quadriceps
- mobilize spinal extension
- improve posture and flexibility
In Kyokushin, this prepares the body for kihon, kata, and kumite, enhancing stability and power transfer.
Comments¶
1. Romaji
Hara o tsukidasu indicates driving the hips forward, a key biomechanical principle in budō movement.
2. Terminology
Chūsoku refers to the forefoot, essential for balance and kicking techniques.