Zengo shotei
Jumbi Undō 34¶
1. Name of exercise¶
Zengo shotei undō
(Forward–back palm movement in forward bend)
2. Romaji instruction¶
Heisoku dachi ni tatte.
Jōtai o mae ni taoshite.
Shotei de yuka ni sawatte.
Zengo ni ugokashite.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
3. Translation¶
Stand in heisoku dachi.
Bend forward.
Touch the floor with the palms.
Move forward and backward.
One to ten.
4. Counting¶
Ichi – Ni – San – Shi – Go – Roku – Shichi – Hachi – Kyū – Jū
5. Short description¶
The practitioner starts in heisoku dachi (feet together).
The torso bends forward from the hips until the hands reach the floor.
Hands are placed on the floor using the palms (shotei) or fingertips.
A forward–backward movement of the hands is performed:
- move forward
- move back toward the feet
The movement is rhythmic.
During the exercise:
- head remains relaxed
- hips remain stable
- movement occurs mainly in shoulders and upper body
6. Purpose¶
The exercise aims to:
- increase flexibility in hamstrings and lower back
- mobilize hips and pelvis
- activate shoulders and arms
- improve mobility in the posterior chain
- prepare for bending and balance
The rhythmic motion gradually deepens the stretch.
Comments¶
1. Romaji
Yuka ni sawatte is grammatically correct.
2. Structure
Transitions from lateral stretch to forward bending dynamics.
3. Terminology
Shotei is used functionally, not as a striking technique.