01 – Toe movement (Ashi no yubi undō)

Name

Ashi no yubi undō (足の指運動)
Toe movement

Romaji instruction

Hai, ashi no yubi undō.
Toe movement.

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.

Counting

Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū

Description

The practitioner stands in shizen tai with upright posture and the hands at the sides of the belt.

The movement is performed with both feet simultaneously and alternates between two positions:

1. the big toe lifts while the other toes press against the floor
2. the four smaller toes lift while the big toe remains on the floor

The movement is performed with control in time with the count while the rest of the body remains still.

Purpose

• activate the feet
• improve toe control
• increase mobility in the foot joints
• prepare the feet and lower legs for loading

Technical key points

• isolate the movement to the toes
• maintain stable posture
• distribute weight evenly
• work with control

Comment

The exercise begins the physical part of Jumbi Undō and establishes active contact between the feet and the floor.