09 – Knee rotation (Hiza mawashi undō)
Name
Hiza mawashi undō (膝回し運動)
Knee rotation
Romaji instruction
Hai, hiza mawashite.
Rotate the knees.
Ichi, ni, san, shi, go, roku.
Hantai.
Opposite direction.
Ichi, ni, san, shi, go, roku.
Counting
Ichi, ni, san, shi, go, roku
Hantai
Ichi, ni, san, shi, go, roku
Description
The practitioner stands with the feet close together and the knees slightly bent forward. The hands are placed on the knees.
From this position, small circular movements are performed with the knees, lower legs and feet moving together.
The hands lightly guide the movement. The circle travels forward, to the side and back in a controlled motion.
After six rotations, the direction changes and the movement is repeated the other way.
The movement remains small and controlled.
Purpose
- mobilize the knees
- prepare the knee joints for loading
- improve movement control
Technical key points
- use small and controlled circles
- move the knees together
- distribute weight evenly over both feet
- keep the upper body stable
Comment
The exercise follows kusshin and prepares the knees for continued movement and loading.