Seiza nobashi
Jumbi Undō 30¶
1. Name of exercise¶
Seiza kōhai nobashi
(Backbend from seiza)
2. Romaji instruction¶
Sono mama seiza.
Te o ushiro ni tsuite.
Ushiro ni taoshite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hai, okite.
3. Translation¶
Remain in seiza.
Place the hands behind.
Lean backward.
One, two, three, four, five, six, seven, eight, nine, ten.
Come up.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner sits in seiza, resting on the heels.
The hands are placed behind the body for support.
From this position, the practitioner leans backward in a controlled motion, gradually lowering the torso.
The movement continues until the back reaches the floor, or as far as mobility allows.
At the deepest position:
- knees remain grounded
- lower legs stay on the floor
- hips remain aligned
The position is held or slightly pulsed with the count.
After the final count, the practitioner returns to sitting (okite).
6. Purpose¶
The exercise aims to:
- increase flexibility in the quadriceps
- stretch the hip flexors
- mobilize spinal extension
- improve comfort in seiza position
- prepare the body for stances and kicks
In Kyokushin, this helps reduce stiffness and prepares the body for kihon, kata, and kumite.
Comments¶
1. Romaji
Te o ushiro ni tsuite clarifies the support phase, typical in dojo instruction.
2. Structure
This exercise continues the backbend sequence, now in standard seiza.