Jotai mae fukushin
Jumbi Undō 32¶
1. Name of exercise¶
Zenkōkutsu undō (前後屈運動)
(Dynamic forward–back bending with closing stance)
2. Romaji instruction¶
Hai, jōtai okoshite.
Hai, zengo, jū de musubi dachi.
Te o atama no ushiro de kumande.
Jōtai o mae ni taoshite, okoshite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Raise the torso.
Forward and backward, on ten – musubi dachi.
Place the hands behind the head.
Bend forward and rise up.
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 starts in a wide stance.
Hands are placed behind the head with elbows open.
A dynamic forward–backward movement is performed:
- bend forward from the hips
- return to upright position
- feet gradually move closer together with each repetition
On the final count (jū), the stance closes into musubi dachi, as instructed.
The movement is initiated from the hips (koshi).
6. Purpose¶
The exercise aims to:
- increase flexibility in the hips and hamstrings
- mobilize the spine and lower back
- improve coordination between lower body and torso
- activate the core
- develop transitions between open and closed stances
Comments¶
1. Terminology
Zengo means “forward–backward” and refers to movement, not stance.
2. Romaji
Taoshite, okoshite clarifies the movement sequence.