10 – Hip rotation (Koshi mawashi undō)
Name
Koshi mawashi undō (腰回し運動)
Hip rotation
Romaji instruction
Hai, obi no yoko motte.
Hold the sides of the belt.
Koshi ōkiku mawashite.
Rotate the hips in a large circle.
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 slightly wider than shoulder-width apart and holds the sides of the belt.
The hips move in a large circle forward, to the side, backward and back to the starting position.
The movement is performed six times in one direction and then repeated in the opposite direction.
The knees remain slightly bent and the feet stay stable on the floor. The upper body remains upright throughout the movement.
Purpose
- increase hip mobility
- activate the trunk and hips
- improve rotational control
- prepare for kicks and movement
Technical key points
- use large and controlled circles
- initiate the movement from the hips
- keep the upper body stable
- maintain an even rhythm
- keep the feet stable on the floor
Comment
The exercise follows the preceding movements and prepares the body for larger movements and rotations.