14 – Seated leg split (Zengo kaikyaku undō)¶
Name¶
Zengo kaikyaku undō (前後開脚運動)
Seated leg split – right, left, and center
Romaji instruction¶
Hai, kaikyaku.
Leg split.
Migi e muite.
Turn toward the right.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Hantai.
Opposite side.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Shōmen.
Toward the center.
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū.
Counting¶
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Hantai
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Shōmen
Ichi, ni, san, shi, go, roku, shichi, hachi, kyū, jū
Description¶
The practitioner sits with the legs spread wide apart in kaikyaku. The legs remain straight and the feet active.
The exercise is performed in three directions:
- the upper body is turned slightly and brought forward from the hips over the right leg
- the same movement is performed over the left leg
- the upper body is brought forward between the legs
In each position, the stretch is held and deepened during the count. The back is kept as straight as possible.
Purpose¶
- increase mobility in the hips
- stretch the inner thighs and the back of the legs
- improve flexibility
- prepare for high kicks and wide stances
Technical key points¶
- keep the legs straight
- active foot position
- hinge from the hips, not the back
- controlled and gradual deepening
- keep the back long
Comment¶
This exercise deepens hip mobility and marks a transition to more static stretching.